The heel is left free, allowing the skier to climb, descend, and navigate through rough terrain. Practice single-leg balance by standing on one foot, holding for 1 to 3 minutes and then switching to the other foot. Cross-country skiers are required to balance on one ski during an outing. Don't overdress for the ski trip. Cross-country skiing is a very intense activity.
Skiers usually get very warm, very quickly.
Layer clothing so pieces can be removed as the workout becomes more concentrated. Schedule an aerobic warm-up before skiing. Walking or jogging is ideal for this situation. Cross-country skiing is a safe sport as long as proper technique is used and the skier knows his or her limitations. He emphasizes that lessons are a must for all first-time cross country skiers.