Cross country skiing has two categories, skating and classic. This video covers classic cross country skiing – the gear you need and how to get in and out of skis.

Cross country skis are long, narrow, and lightweight. They have a turned-up tip and a flat tail. The binding is where your boot connects to your ski. The area under the classic ski binding is called the kick zone. Many classic cross country skis are wax-less, which means they have either fishtails or skins, which grip the snow to help you move forward.

Cross country ski boots look a lot like hiking boots and should fit like supportive and comfortable athletic shoes. Make sure your toes have enough room to wiggle, and your heels do not lift up when you flex your foot forward. Boots have a bar under the toe, this bar connects your boot to your binding. Poles help you use your upper body to move along.

Poles are long and have a grip and strap on one end, and a basket and tip on the other. Make sure your poles are the right length. While standing in your ski boots on a flat surface, the top of the grip should be between your armpit and the middle of your shoulder.

To get into your skis, place your skis parallel to each other on the snow. Make sure the bottom of your boot is clear, then line up your toe behind the rubber bumper on the binding and firmly step down. Once you hear a click, you know you’re attached. Pole straps are important to wear, they allow you to relax your hand and not grip the pole too hard. To put on the straps, move your hand up from the bottom and then grab the pole. To get out of your skis, release your bindings and then lift up your toes.

Watch the above video to find out how to fit your skis, boots, and poles, and get in and out of your skis.

Here are some ways to move and glide on your cross country skis. On flat terrain, you use a series of pushes or kicks against the snow to move forward. To start, you need to push down with a flat foot to have your fishtails or skins grip the snow, and then kick backward. When incorporating your arms and poles when skiing you move them opposite to your legs in a similar pattern to normal brisk walking.

Sometimes you will encounter small hills and need to ski up. The technique used to get up a hill will vary depending on how steep it is. On less steep hills, continue with the diagonal stride technic, but shorten the length of each stride (it might feel more like a jog). On steeper hills, you will need to use a technic called the herringbone. Turn the tips of the skis to the outside in a wide V shape and roll your ankles and knees towards each other. This allows the inside edge of the ski to dig into the snow. The steeper the hill, the wider you place your feet.

The easiest way to control your speed on a downhill is to use a snowplow. Bring the tips of your skis together to create a wedge. Roll your ankles and knees towards each other and dig the inside edge of the skis into the snow. Push the skis out while keeping the tips together to increase the pressure on the inside edge and increase your braking power. Remember to keep your pole tips behind you as you go downhill. Do not try and slow yourself down by planting your poles in front of you.

Here is how to get up if you fall. If you’re on a hill, place your skis across the hill to help keep you stable when you stand up on your feet. Do not use your poles to lift you up, but instead use your hands. It might even be helpful to take your poles off. Move your weight forward towards your knees and stand up from a kneeling position.