How to get fit for cross country ski-ing.

"You’re from England, but you have no snow so how do you prepare for ski-ing?" It’s the question I’ve been asked on many ski trips by puzzled local skiers. "A combination of roller ski-ing, nordic walking and running", is my response. How much I’ve done of each has varied according to my lifestyle at the time. And some years I really should have done a bit more!

So given most people have hectic lives, what’s best?

A simple and practical solution is to combine regular sessions of another outdoor nordic sport [nordic walking or roller ski-ing] with ordinary exercise such as running, walking, cycling or gym workouts. This way you’ll prepare the specific muscles, particularly in your arms and shoulders, that you use in ski-ing and develop your fitness through activities that easily fit into your daily routine.

Bear in mind that good nordic skiers get around 40% of their power from their upper body. But few sports get you working your upper and lower body simultaneously in quite the same way, also women tend to be weaker in the upper body than men. So nordic walking and roller ski-ing can really make a difference.

For most people getting the most out of a ski holiday means ski-ing morning and afternoon every day, which for your body is probably going to rather different to your normal working day, especially if you’re office based. Working on your fitness beforehand will pay dividends and minimise aching muscles, and you’ll be able to ski further and longer more comfortably.

Nordic walking or roller ski-ing?

Both have their merits and if you can do both so much the better, but here are the key things to consider:

Nordic walking

This can be done anywhere and simply requires a pair of nordic walking poles. It’s easy to learn and gives a complete workout yet feels like it requires less effort than it actually does. Compared to ordinary walking it tones and strengthens your arms and shoulders, improves co-ordination and gets you using poles effectively to move yourself along.

Of course what’s missing are the glide and balance elements, but your legs work hard and by varying your speed, including hills and ski specific movements you can improve strength and stamina for ski-ing. Adding some balance exercises to your routine will also help.

Roller ski-ing

This is the closest thing to ski-ing without snow, in both feeling and exercise benefits. Like nordic walking, people of all ages and all sizes learn to roller ski. But you do need a smooth tarmac surface to practice on, plus the equipment - poles, rollerskis, boots and protective gear, all of which can be hired while you decide if it’s for you. You get a real sense of achievement when you’ve mastered the technique but it takes a little more time to learn and there’s a risk of falling over on a hard surface. It improves balance and co-ordination as well as strength and stamina.

So which do top nordic skiers choose?

They usually do both … picking up a pair of poles is second nature and they like to vary their exercise routines. Nordic walking originated in Finland as summer training for cross country skiers; sometimes it’s called ski walking or ski ganging but the principles are the same. Top athletes make the difference by following a training programme, exercising at a more intensive level and working out in hillier terrain.

Les Parsons, former coach to Canadian Olympic nordic ski champion Beckie Scott, recently gave workshops and talk in London, and his advice on preparing for the ski season was clear, "you need a minimum of two workouts a week, and if it’s not possible to rollerski, get a pair of poles and go nordic walking".

For more information on activities in the London area, check out

• our new Fit to ski  and other nordic walking courses
• the new autumn rollerski programme at our partner, Roller ski.co.uk
• London Region Nordic Ski Club’s autumn courses