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Who doesn't know this situation? The first snow has fallen and the first kilometres on cross-country skis are particularly appealing. However, after just a few kilometres you realise that despite your great effort, you’re not really making efficient headway. Everyone is aware that you could make progress with specific training. But as to what this exactly looks like in practice and how it still can be fun is often something that even an ambitious endurance athlete doesn’t know.

«Ski walking» - an appropriate form of training 

When you specifically think of cross-country skiing training in summer, you’ll most probably first think of Nordic blading (inline skating with poles) or perhaps even roller skiing. A very good variant, however, is also the so-called «Ski walking», which is actively walking with poles. In contrast to Nordic walking, where you also walk with poles, ski walking involves performing an explosive kick with each step. What’s more, unlike Nordic walking, you pull your arms all the way back. After each leg kick, the standing leg takes a very short break before the next kick. It is not the speed that is important here, but rather the quality of the movement, which comes as close as possible to the classical cross-country skiing technique.

Ski walking is performed in slightly or moderately uphill terrain. If the terrain is flat or downhill, you can grip the poles in the middle and run with them. The poles, which may be those used for trail running, for example, should measure around 75% of your body height.

Excellent training for the whole body

The advantage of this type of training is that the whole body is stimulated and challenged. The leg kick can be trained in a targeted manner and the risk of initiating the kick too far back, as is often the case on roller skis, for example, is much smaller.

Although it is quite similar to the classic technique training, it is also recommended for cross-country skiers wanting to improve their skating technique. Another advantage of ski walking is its wide range of application. The technique can be used on short ascents interspersed with jumps, for example. It can also be incorporated into long, extensive units. Ski walking is also extremely suitable for interval training, since the heart rate can be constantly maintained at a high level.

The possibilities are huge

Another type of training that you can do with the poles are the so-called «elk steps». This movement lies somewhere between ski walking and stride jumps. The intensity of the movement here is automatically high. It is therefore suitable for shorter exertions of 50 to 80 metres with multiple repetitions. Anyone wanting to particularly challenge themselves can naturally also incorporate elk steps into their interval units, which many professional cross-country skiers consider their most important training unit.

Ski walking enjoys a long-standing reputation among experienced cross-country skiers in particular and would also be an effective training medium for other sports such as walking, cycling, or other endurance sports. It comes pretty close to trail running, which is currently experiencing a boom, so it’s quite possible that ski walking can benefit from this as well. After all, in which endurance sport is a good kick method, a strong shoulder girdle, and a well-trained cardiovascular system not of advantage? The fact that this type of training is done in nature and the mountains makes it all the more attractive.

Ski walking - 2 training suggestions to try out

Variant 1: Focus on interval training

Duration: about 1 hour 30 minutes

Warm up for 15 minutes
Relaxed jogging in easy terrain. You can take the poles with you – grip them in the middle.

Ski walking for 20 minutes
You now have to get the right rhythm for this technique. Make sure that your leg kick is dynamic and the push-off short and explosive. Adjust the loops correctly, so that you can really stretch out your arms when doing the arm push.

Interval training for 24 minutes including break
4 minutes at 85%-90% of your maximum heart rate. 2-minute break.
6 minutes at 80%-85% of your maximum heart rate. 2-minute break.
4 minutes at 80%-85% of your maximum heart rate. 2-minute break.
6 minutes at 85%-90% of your maximum heart rate. 2-minute break.

Run back during the breaks if the hill is not too steep. If a section has ideal gradients, it can also be used a few times. Incorporate elk steps in flatter sections to maintain a high level of intensity. You can incorporate jogging into the downhill sections. If possible, see if you can do the high intensity phase of the training on a gradient. The goal is to achieve an identical level of intensity in the 1st and 4th set. If it levels out, then your strength was poorly divided. 

Speed-strength/stamina for 15 minutes

4x 50-60 m elk steps in slightly uphill terrain. The aim is to ensure optimal quality from the first step onwards. Take a break of at least one minute between each exertion.

4x 40 m stride jumps in slightly uphill terrain. Break: 90 seconds after each exertion. March comfortably back to the start, don’t jog!

Cool down for 15 minutes

Ski walking or jogging at a comfortable pace at 70% of your maximum heart rate.

Variant 2: Focus on speed and speed-strength

Duration: about 1 hour 25 minutes

Relaxed warm-up run with ski walking for 25-30 minutes

Perform the technique as optimally as possible. Concentrate on a high-quality leg kick and arm push. Use the poles to set the rhythm! If this is too slow, it will not be possible to achieve an explosive kick. The exercises are designed to help improve muscular coordination, so that more muscle fibres can be activated at once. This adaptation makes it possible to run much more efficiently, even over longer distances.

Power jump and speed training for 25 minutes

Set 1

2x 15 jumps. After each step, stay on the standing leg for two seconds and remain in the basic position, just like the gliding phase in the classical cross-country skiing technique. Keep the upper body upright. Break: 60 seconds after each exertion. March comfortably back to the start, don’t jog!

4x 15 stride jumps with poles. With each step, bring your thigh into the optimal horizontal position. Each of the steps must be carried out with maximum effort! Break: 90 seconds after each exertion. March comfortably back to the start, don’t jog!

10 minutes of active recovery with ski walking

Set 2

2x 12 frog jumps, as high and wide as possible. The top priority is to perform them properly. Break: 90 seconds after each exertion. March comfortably back to the start, don’t jog!

3x uphill sprints with poles as quickly as possible. Break: 90 seconds after each exertion. March comfortably back to the start, don’t jog!

Cool down for 25-30 minutes

Ski walking or jogging.