Is XC skiing good cross-training for runners?

On Feb. 5, Norwegian Nordic skier Therese Johaug won gold in the women’s 15 km skiathlon event at the Beijing Winter Olympics. Skiathlon combines classic and skate skiing styles. Interestingly, Johaug credited her success on the snow to her running – Johaug was the 2019 Norwegian national champion in the 10,000m and holds a PB of 31:32, only six seconds off the Olympic standard. 

It’s clear both distance-sports require massive aerobic engines. But can cross-country skiing benefit runners in the same way?

A league of her own ?

The first gold ? medal of #Beijing2022 goes to Therese Johaug of Norway ?? who crossed the finish line with a dominating lead in the 15-kilometre skiathlon ? pic.twitter.com/1ZepbBmEJl

— CBC Olympics (@CBCOlympics) February 5, 2022

Cross-country skiing (referred to as Nordic skiing) mimics a similar movement to distance running, and the best part is that it does so with little to no impact. That makes it an excellent form of winter cross-training for runners. 

When XC skiing, your body is usually operating in between 70-85 per cent of your max heart rate, which is the ideal HR zone for those who want to improve their aerobic fitness. Aerobic endurance is incredibly important for running, as it affects how efficiently the body can use oxygen. The stronger your aerobic endurance, the higher your VO2 max, which means the better your theoretical optimal performance.

According to Norwegian running great and former world record holder Ingrid Kristiansen, “Cross-country skiing activates more of the body’s skeletal muscles, thereby giving more stimulation and work for your cardiovascular system,” Kristiansen told RunOttawa. “At the same time, the skiing will save your feet from all the foot impact you experience when running, so you can train more with less risk of injuries.”

If you are looking to improve your cardio, running is the most efficient way to do that. But if you are looking for an alternative to running that will help complement your training, swapping your shoes for some XC skis is a great way to ease up on the pounding associated with running while still staying in great running shape. This will decrease your risk for injuries heading into the spring racing season.