| Book Excerpt
From: Runners Guide To Cross Country Skiing by Dick Mansfield Contents
Running With Ski Poles Cross country skiing uses the upper body as well as the legs -- that is one reason it is such an efficient workout. In order to get ready to ski, it is a good idea to incorporate some strength techniques into your running program in the Tall. One way to do this is to run with hand weights. A much better way is to run with a pair of ski poles -- it not only helps build strenth, it gets you used to the rhythm of skiing. Hank Lange, a fine triathlete and masters ski racer says, "Runners can get off the roads and run with poles in the woods. The varying terrain is a nice break. I run with my poles up hills or sometimes Ijust hike. It not only gives you a whole new perspective on your running, it also benefits both your running and your skiing." Find an old set of poles of the right height (try just a little shorter than armpit high.) You can pick up used poles for running at rental shops or ski/skate exchanges. Many families have attics full of old poles that came with "starter sets" so check with your skier friends. Cut off the ski pole baskets to avoid entanglements in the woods, and you are ready to go. Unless you live in the middle of ski country where folks are used to seeing skiers readying for the season, you may feel a bit self-conscious clacking down the road with a pair of poles. It brings out the wit in every local half-wit. Start off on trails and woods if you can, so that you can have a private spot to get started. The softer terrain is easier on your arms and legs as well. The easiest way to train with poles is to run naturally and just gently plant the pole when it is ready, about every other stride. I find that my ski pole comes down about every two strides -- in other words, my right pole strikes once for every two strikes of my right foot. If it doesn't work out quite like that, it's no big deal; the idea is to let your arms swing normally, just like you do when you ski. You will find that it is more tiring than straight running, even though the ski poles are light. Run your normal routes at your normal pace, or at first, even a little slower. Try not to concentrate on the poles, just let them come down naturally. After a few tries, your self-consciousness will vanish. Many skiers concentrate on the hills when running with poles; some practice bounding up the hill, simulating the push off of the diagonal stride. Stride instead of run, or alternate between running and striding. It's easy to work on the double pole by planting the poles every third stride. Wh en ru nning with poles, try to lift yourself up the hill with each pole plant, using your upper body to help propel you up the hill. The feeling will be very much like the thrust you'll get from your poles while skiing. Aside from getting your upper body in shape, you'll get some side benefits -- nasty dogs that harass you all year now find other things to do when you run by carrying ski poles. Poles also help your balance and traction when the leaves underfoot are wet or when the first slushy snows come. By the time skiable snow arrives, your ski poles will feel like old friends, and your arms and shoulders will be ready to tackle the hills in earnest.
Back to Runner's Guide To Cross Country Skiing
|
Quick Links
|
||
