How do I get into shape for cross-country skiing? (aka pre-season conditioning)

Cross-country skiing is more fun if you’re in reasonably good shape – this means good aerobic conditioning, flexibility, balance, and muscle endurance.  If you’re busy and don’t have a whole lot of time, here is a simplified approach to getting ready for the ski season.  None of these require any specialized equipment and can be done anywhere. Note: as with any exercise program, see your physician for medical clearance before starting any type of new exercise.

Aerobic Conditioning

How often: 2-3 times per week

How long: 1 hour or more

What: Work your heart at 65 to 75 per cent of maximum through activities like running, hiking, cycling, or swimming.  Longer duration is more important than faster.  If you choose running, 65-75% of maximum means that you can comfortably hold a conversation with a fellow runner.


4 simple stretching exercises that you can do daily and anywhere for

  • neck and shoulders
  • back and sides
  • upper legs, hamstrings
  • lower legs, feet

are listed here:


Muscle endurance

  • Lower extremities: Lunges, alternating calf raises
  • Upper extremities: arm swing “pole plant”

nicely described here:

That’s it!


Don’t forget to attend Trakker’s Open House on Nov 17th, 2017, 7-9 pm at Swansea Town Hall, 95 Lavinia Avenue.

See you on the trails.