Mountain Adventure Holidays
A trail runner’s winter alter ego - cross-country skiing provides a low-impact way to maintain endurance when the trails are covered in snow. Many runners switch to skis in winter to keep their aerobic fitness high without the pounding of running. At Tracks and Trails, we're passionate about both trail running and cross-country skiing, offering unforgettable holidays tailored for every level - from beginner to seasoned enthusiast. Trail running and cross-country skiing are more intertwined than you might think.
If you're looking to give trail running a go after the ski season, our Chamonix Trail Running Camp is a great way to build strength, technique, and confidence on the trails. Prefer to continue your cardio and pick up skiing next winter? Take a look at our highly instructive Italian Ski Breaks or explore classic tracks in Switzerland’s beautiful Obergoms Valley.
Cross-country skiing and trail running are more alike than they might appear at first glance. In fact, the classic style of Nordic skiing closely mimics the motion of running – you glide forward with a striding leg motion much like a running gait. Both sports involve rhythmic, repetitive movements that engage large muscle groups and elevate the heart rate for prolonged periods. It’s no surprise that elite athletes in both disciplines develop “massive aerobic engines,” as evidenced by Olympic skier Therese Johaug crediting her running training for helping win a 15 km ski gold medal. The common emphasis on cardiovascular endurance means that whether you’re skimming over snow or cruising down a dirt path, you are building a robust aerobic base.
From a physiological standpoint, both trail running and cross-country skiing condition the heart and lungs to deliver oxygen efficiently during sustained effort. Cross-country skiing typically has you working in the moderate to high intensity range (around 70–85% of max heart rate) - an ideal zone for boosting aerobic fitness. Similarly, steady-state trail runs or hill runs keep you in that aerobic sweet spot that improves VO₂ max and endurance capacity. In practice, this means time spent in either sport translates to stronger overall stamina for the other. Many runners find they can maintain or even improve their aerobic conditioning over winter by skiing, arriving in spring with an endurance engine that’s raring to go. Conversely, skiers often run in the off-season to build a cardiovascular base that pays dividends when the snow returns. In short, both activities intertwine as excellent endurance training - what you invest in one will benefit the other’s cardio capacity.
One of the biggest links between trail running and cross-country skiing is how they complement each other across the seasons. Trail running shines in the warmer months, when paths through forests and mountains are clear of snow. But once winter’s snow blankets those same trails, cross-country skiing becomes the go-to activity. This seasonal handoff allows outdoor enthusiasts to stay active year-round. Instead of taking an off-season, runners can swap running shoes for skis in winter and keep training through the cold months. Likewise, when ski season ends, skiers can lace up and hit the dirt trails to continue building fitness in spring and summer.
For recreational athletes, this seasonal accessibility is a huge bonus – it keeps boredom at bay and maintains motivation. Each sport offers a refreshing change of scenery and style: after months of running, gliding through silent snow-covered woods can feel invigorating, and after a long winter of skiing, bounding down a sunlit trail feels liberating. Psychologically, the change of activity provides a mental reset. “Doing something different is really good for your mental attitude, especially when it’s snowy, damp, or cold and you’re not feeling motivated to run,” notes ski coach Jack Hart (Benefits of Cross-Country Skiing Vs. Running | Cross-Country Skiing). In practical terms, incorporating both sports means you never have to lose hard-earned fitness to a seasonal layoff – your endurance training simply shifts form. Trail running and skiing essentially tag-team through the calendar, allowing continuous development of aerobic endurance and strength 12 months a year.
While the cardiovascular payoff of skiing and running is similar, the muscle groups each sport uses have some key differences. Trail running is predominantly a lower-body workout - it heavily engages the quadriceps, hamstrings, glutes, and calves with each stride and hill climb. Core muscles stabilise the body on uneven terrain, and the arms contribute slightly through the swinging motion, but running is primarily leg-driven. The high-impact nature of running also triggers adaptations in bones and connective tissues; over time, runners develop stronger leg bones and stiffer tendons to handle the impact forces (often 2–3× body weight with each footfall). This improves bone density and resilience but also means running can be hard on the joints if overdone.
Cross-country skiing, on the other hand, spreads the work more evenly across the whole body. “Cross-country skiing activates more of the body’s skeletal muscles, thereby giving more stimulation and work for your cardiovascular system,” observes former world champion runner Ingrid Kristiansen, who was also an elite skier. With skis, your upper body and core join the party: the arms (especially triceps, shoulders, and upper back) drive the poles into the snow for propulsion, and the core muscles engage to stabilise your torso with each glide. At the same time, your legs - quads, glutes, hamstrings - are still working hard to kick and push off. The result is a true full-body workout. A runner who tries skiing for the first time will quickly discover muscles they didn’t know they had (sore shoulders, anyone?), and a skier taking up running will feel the concentrated strain in their quads and calves from the impact. As Hart puts it, classic skiing uses “many of the same muscles you need for running” but also adds the benefit of upper-body work that running lacks.
These different muscle recruitment patterns lead to complementary training adaptations. Running develops strong legs and weight-bearing endurance - useful for powering up climbs on skis or maintaining stability in variable snow. Skiing develops the arms, core, and balance - which can translate to better arm drive and posture while running. Additionally, skiing’s low-impact nature gives the leg joints a break, allowing you to build aerobic fitness with less pounding. However, because skiing doesn’t stress the bones as much, skiers often use running (or weight training) to ensure they maintain bone strength and leg power. Each sport fortifies the body in distinct ways: running builds a foundation of leg strength and toughness, while skiing builds all-around muscular endurance. Together, they produce a more complete athlete – strong, balanced, and resistant to injury from head to toe.
For runners, especially those who log lots of miles, cross-country skiing can be a secret weapon for improved fitness and injury prevention. One huge advantage is that Nordic skiing is low-impact compared to running. When you run, every footstrike sends jarring forces through your ankles, knees, and hips - as mentioned, roughly two to three times your body weight in impact each stride. Over time this can lead to overuse injuries or just cumulative wear and tear. Skiing, by contrast, has you sliding smoothly over snow; the cushion of the snow and the glide of the skis mean far less pounding on your joints. This makes cross-country skiing an excellent form of cross-training for runners during the off-season. You can give your feet and legs a break from repetitive impact while still getting in a serious workout. In fact, Kristiansen notes that skiing allowed her to “train more with less risk of injuries,” sparing her feet from the relentless pounding of running (Skiing the trail to running success - Run Ottawa).
XC-skiing in Val Ferret
Another benefit is the cardiovascular boost that skiing provides. Because it involves the whole body, skiing can actually elevate your heart rate and oxygen consumption to levels comparable to running – if not higher – but without one specific muscle group fatiguing as quickly. Many runners find they can do longer endurance sessions on skis with less risk of a sore Achilles or battered knees. The aerobic engine built through winter skiing directly translates to running performance. Runners who ski through the winter often maintain their endurance base or even improve it. Come spring, they find themselves in great running shape, ready for races with a high VO₂ max and strong lungs.
Skiing also works complementary muscles that running tends to neglect. The arm, shoulder, and core strength gained on the ski trails can improve a runner’s overall athleticism. A stronger core and upper body can enhance running economy (by stabilising your form as you fatigue) and help with powerful arm swings during uphill runs. Many distance runners incorporate strength training for the upper body – skiing achieves a similar strength endurance benefit while doubling as cardio. And for trail runners who love hills, the motion of skiing uphill (especially skating or diagonal striding) builds leg and hip strength that translates to more powerful hill running. It’s essentially “weight training in disguise” when you’re kicking and poling against snow resistance.
Finally, there’s the mental refreshment aspect. Swapping out some runs for cross-country skis can reignite a love of training during the winter doldrums. Gliding through quiet snowy landscapes, away from traffic and treadmill monotony, can restore your enthusiasm. This mental boost shouldn’t be underestimated - it helps you stay consistent. By the time spring arrives, you’re not burned out on running because you’ve had variety in your training. Instead, you’re hungry to hit the trails again. In summary, skiing offers runners a way to build endurance, strength, and resilience without accumulating the orthopedic strain that high-mileage running can bring. It’s no wonder some coaches rank cross-country skiing among the best cross-training activities for runners.
Benefits for Runners:
Maintains Aerobic Fitness: Skiing lets you mimic a running-like workout with virtually no impact, so you preserve and even build endurance over winter. An hour of Nordic skiing can yield training benefits comparable to 75–80 minutes of running, making it an efficient cardio booster.
Injury Prevention and Rehab: The low-impact nature reduces stress on joints. You can continue training hard while allowing nagging running injuries (sore knees, stress fractures, etc.) to heal. Many runners use skiing to safely increase training volume without breaking down.
Full-Body Strength and Core Work: Skiing strengthens your arms, shoulders, back, and core - areas standard running barely touches. A winter of pole-pushing and balancing on skis gives you a stronger upper body and midsection, which can improve your running form and efficiency.
Mental Freshness: The change of scenery and mode of exercise prevents burnout. Skiing through a postcard-perfect snowy forest can rekindle your love of training. It keeps winter fun, so you stay motivated rather than feeling “stuck” doing tedious indoor workouts.
Drawbacks for Runners:
Learning Curve: If you’re new to cross-country skiing, the technique can be tricky at first. Unlike running – which most people can just do – skiing may require a few lessons or practice sessions to become proficient. We offer expert cross-country ski instruction holidays, perfect for those looking to develop their skills or master new techniques.
Accessibility and Gear: Skiing isn’t as simple as stepping out your door for a run. You need access to snow and trails or a ski center, plus equipment (skis, boots, poles), read our blog on what ski's to get here. The cost of gear and trail passes can be a barrier, although basic ski setups last many years and renting is an option. In contrast, running only requires shoes and a path.
Specificity Trade-Off: While skiing builds general fitness, it’s not 100% specific to running. Come spring, your cardiovascular system will be in great shape, but your legs might need a few runs to re-adapt to the impact and neuromuscular firing of running. In other words, skiing won’t improve your running speed or leg turnover directly, so you’ll still need to ease back into faster running workouts. However, this is a minor trade-off given the aerobic benefits – and incorporating even one treadmill run a week in winter can keep your “running legs” fresh.
Snow Dependence: Mother Nature doesn’t always cooperate. In inconsistent winters or climates with little snow, relying on skiing can be tough. You might need to drive to find good snow or have a backup cross-training plan (like a stationary bike) if conditions are poor. This is less of an issue for those in snowy regions or if you use man-made snow loops, but it’s a consideration.
Just as skiing helps runners in winter, trail running is a fantastic cross-training activity for cross-country skiers during the off-season. Many nordic skiers are passionate trail runners in spring and summer - and it’s not just for fun, it’s for performance. Running is one of the most convenient and effective ways to maintain the aerobic base that skiers build in winter. Once the snow melts, rollerskiing is an option to mimic skiing, but logging miles on foot is far simpler: you can do it anywhere, with minimal gear. This accessibility makes running a go-to choice for skiers to keep their engine tuned up when skis are put away. In fact, the dryland training programs of elite cross-country skiers often include a lot of running (from long easy trail runs to uphill intervals and even road races). The Norwegian ski team, for example, holds uphill running time trials, and legends like Bjørn Dæhlie and Therese Johaug have been known to win running races in the off-season. The aerobic crossover is that strong.
Trail running builds leg strength and power that pay off when you’re kicking up a hill on your skis. The act of running - especially on uneven, hilly terrain - develops the glutes, quads, and calf muscles in a way that complements ski-specific strength. Skiers often need exceptional leg endurance for long climbs and repetitive motions; running up steep trails or doing mountain runs in summer helps maintain that muscular endurance. It’s not a coincidence that many top cross-country skiers are excellent mountain runners. Running also reinforces bone density and connective tissue strength (thanks to its impact nature), which can be beneficial since skiing’s lower impact might not stimulate bone strength as much. By including some running in their training, skiers reduce the risk of bone-related issues and ensure their legs stay robust and fracture-resistant.
Trail running also has technical and mental benefits for skiers. Navigating rocks, roots, and varying terrain in trail running can sharpen balance and proprioception, which are useful for cross-country skiing balance and agility. The mental toughness of grinding up a long trail climb or enduring a marathon can translate to resilience in long ski races. And, as with skiing for runners, the change of environment is motivating. Skiers often cherish their summer trail runs as a chance to explore the mountains in a different way – on foot rather than skis – building an emotional connection to the terrain that can fuel their winter passion. By racing the occasional trail or road race, skiers also keep their competitive edge sharp year-round. All told, incorporating running into training helps skiers arrive each winter stronger, faster, and more ready to perform.
Benefits for Skiers:
Aerobic Base Maintenance: Running is a readily accessible way to keep your aerobic conditioning high when there’s no snow. Even a moderate-paced trail run will keep your heart and lungs in shape for skiing season. Many elite skiers use running workouts (long runs, tempo runs, etc.) in summer to sustain the huge endurance base they need for winter competitions.
Leg Strength and Endurance: Trail running, with its hills and varied terrain, builds powerful legs. This translates to stronger skating strides and classic kicks on skis. Uphill running in particular mimics the demands of uphill skiing – developing the quads, calves, and glutes needed for climbing on snow.
Impact for Bone Density: Incorporating a weight-bearing activity like running can benefit skiers by strengthening bones and connective tissues. The impact of running signals the body to increase bone density and tendon strength. This can help prevent injuries and improve overall robustness, ensuring that a long ski season (which involves many low-impact hours) doesn’t leave your skeletal system under-stimulated. Essentially, running “hardens” the body in ways skiing doesn’t, providing a well-rounded physical foundation.
Minimal Gear & High Convenience: Running allows skiers to train anywhere, anytime – no need for specialised facilities or hauling equipment. This means you can maintain training consistency on vacations, during travel, or when it’s not practical to rollerski.
Mental Variety and Resilience: Hitting the trails in summer offers a refreshing change of pace after a winter of focusing on skiing. It keeps training fun and prevents burnout. The challenges of trail running – from technical descents to high-altitude runs – also build mental resilience that pays off in ski racing. You learn how to suffer through fatigue and keep pushing, whether you’re on mile 20 of an ultramarathon or the final kilometers of a 50 km ski race.
Drawbacks for Skiers:
Injury Risk if Overdone: If a skier jumps into high-mileage running too quickly, there’s a risk of injury (shin splints, knee pain, etc.) because the body isn’t adapted to the impact. Skiers must ramp up running volume gradually and pay attention to any soreness.
Different Muscle Emphasis: Running uses the muscles differently than skiing. If a skier focuses only on running for months, they might lose some upper-body conditioning gained from skiing. For example, your arm and shoulder endurance could decline if you neglect poling exercises all summer. The solution is to mix in some ski-specific strength (like pole hiking or rollerskiing) alongside running.
Technique Non-Specificity: While running builds engine and leg strength, it doesn’t practice ski technique. Skiing is a highly technical sport – balance, weight transfer, and glide are skills that can get rusty. Relying solely on running in the off-season means you might need an adjustment period to get your ski technique back in form when winter starts. That’s why competitive skiers still incorporate activities like rollerskiing, ski imitation drills, or balance exercises in addition to running. For recreational skiers, this is less of an issue but still worth noting if you want to hit the snow smoothly in season.
Despite their many complements, cross-country skiing and trail running differ in a few fundamental ways. These contrasts are important to understand as they can affect how you transition between the two activities:
Terrain and Surface: Trail running takes place on soil, rocks, mud, and grass, whereas cross-country skiing requires snow. Running trails can be steep, rocky and technical; ski trails (in classic skiing) are usually groomed tracks or smooth snow paths. In skiing, downhills are glided with low friction, while in running, downhills involve high-impact pounding on the legs. Conversely, running uphill is purely a leg effort, but skiing uphill lets you use your arms and glide between steps. The different terrain means you experience gravity and friction in distinct ways – running grips the ground, skiing slides over it. Trail runners must lift their feet over obstacles; skiers must pick their line and balance on a slippery surface. Each develops agility, but in different contexts.
Impact and Stride Mechanics: Running is a high-impact activity with a flight phase – you’re literally leaping from foot to foot. Skiing has no true flight phase; one ski is always in contact with the ground as you glide. This makes skiing much gentler on the joints. As noted earlier, running’s impact forces can be several times body weight with each stride, while skiing’s glide produces minimal impact shock. Over time, runners’ bodies adapt to handle impact (stronger bones, stiffer tendons), whereas skiers’ bodies adapt to handle longer durations of muscle engagement (increased muscle endurance, especially in upper body).
Technique and Skill: Running is often considered a fundamental human movement – most people can run (to some degree) without formal instruction. Good running form can be refined, but the entry barrier is low. Cross-country skiing, on the other hand, is a technical skill that usually requires learning proper form. Balancing on a moving ski, coordinating pole planting with leg kicks, and handling slipperiness underfoot make skiing initially challenging.
Gear and Equipment: Trail running keeps things simple – a good pair of running shoes (perhaps with aggressive tread for trail grip), appropriate clothing, maybe a hydration pack or trekking poles for ultra-distances, and you’re set. Cross-country skiing is a more gear-intensive endeavor. You need skis suited to your weight and technique (plus grip wax for classic skis unless you use waxless patterns or skins), ski boots, poles, and clothing that is warm yet breathable. The gear investment is higher for skiing, and maintaining skis (waxing, etc.) is another skill in itself. However, much of the clothing can overlap; Hart points out that the same winter running apparel works perfectly for Nordic skiing – you want moisture-wicking layers, breathability, and some wind protection, just as on a winter run. In terms of cost, a skiing setup will cost more upfront than a pair of shoes, but skis and boots last many seasons, whereas runners burn through shoes regularly. There’s also the matter of access: you can run almost anywhere, but to ski you need groomed trails or sufficient snow cover.
Environmental Conditions: Beyond terrain, consider the environment of each sport. Cross-country skiing is done in cold weather by necessity – you have to be prepared for winter conditions. This means dealing with the cold (dress in layers, manage sweat so you don’t freeze, etc.) and sometimes variable conditions like icy tracks or deep fresh snow. Trail running is usually a three-season sport (spring through fall), where heat, rain, or altitude might be factors instead of cold. Athletes transitioning between the two need to adapt to these environmental challenges.
Understanding these differences helps you adapt your training when switching from one sport to the other. A key point to remember is that despite the contrasts, the engine you build is largely transferable. The technical and mechanical aspects might differ, but endurance is endurance. So long as you respect the differences (e.g., don’t expect to ski 10 miles as easily as you run 10 miles, or vice versa, on your first attempt), you can successfully bridge the gap between dirt and snow.
Ready to make the most of trail running and cross-country skiing together? Here are some training tips to help recreational athletes blend these disciplines safely and effectively:
Start Small and Build Gradually: When incorporating the other sport into your routine, ease into it. If you’re a runner new to skiing, begin with short, easy ski outings to get a feel for the technique and use muscles gradually. Likewise, if you’re a skier picking up running after a long winter, start with short runs on soft surfaces to let your joints adapt. Increasing your distance or time by small increments each week will help prevent injury as your body adjusts to the new stresses.
Learn and Practice Good Technique: Particularly for runners taking up skiing, investing time in learning technique pays off. Consider taking a lesson or skiing with experienced friends to pick up the basics of weight transfer, glide, and using poles efficiently. . Mastering classic stride will make the workout more effective and enjoyable. For skiers running, good form (cadence, footstrike, posture) will reduce injury risk – don’t be afraid to ask a seasoned runner for pointers or do some form drills.
Alternate to Maintain Specificity: To get the best of both worlds, mix in a bit of each sport even during the other’s primary season. For runners in winter, consider keeping one short run per week (outdoors if conditions permit, or on a treadmill) in your schedule. This helps maintain your running-specific muscle memory and impact conditioning. For skiers in summer, continue some ski-specific training alongside running - for example, do pole-hiking drills, roller skiing, or strength workouts for your arms and core. This way, you won’t lose the upper-body endurance and technique that you built during winter. Blending, rather than completely switching, will make transitions between seasons much smoother.
Mind the Intensity (Avoid the “Too Hard Too Soon” Trap): When starting to cross-train, it’s easy to get carried away because you’re excited or feeling strong aerobically. Be cautious with high intensity in the new sport until your body acclimates. As a runner new to skiing, you might find your heart rate skyrockets if you try to hammer on skis (since you’re using so many muscles). Dial it back and focus on form; intensity will come as efficiency improves. For skiers running, avoid intense intervals or downhill racing right away; let your tendons adapt first. Essentially, build base first, add intensity later once you have a foundation in the cross-training activity.
Listen to Your Body and Recover Well: Cross-training should leave you invigorated, not exhausted to the point of burnout. Monitor your overall fatigue as you add new workouts. If you ski hard on Sunday, you might need to ease back on Monday’s run, and vice versa. Allow adequate recovery, especially when both sports are in play (for example, during the shoulder seasons or if you’re ambitiously doing both in the same week). The variety of muscle use can actually aid recovery (easy skiing can flush out legs after a hard run), but it can also tempt you into doing double sessions. Ensure you’re getting rest days and quality sleep to adapt to the increased training load. Nutrition and hydration are important too – for instance, at higher altitudes in skiing you might dehydrate more, which can carry over and affect your runs. Treat your body kindly and it will reward you with improved fitness in both disciplines.
Have Fun and Leverage the Synergy: Remember that the ultimate goal of blending trail running and cross-country skiing is to make you a stronger, healthier, and happier athlete. Use each sport as a break from the other when needed. If you’re feeling mentally drained from a training block in one sport, switch to the other for a few days to rekindle your enthusiasm. Sign up for an event in the off-season sport to give yourself a motivating goal (maybe a late-summer trail race for a skier, or a ski marathon for a runner). Each will encourage you to train consistently in the other season. Embrace the learning process – the skills from one can make you appreciate the other more. And enjoy the year-round adventure: from summer mountain vistas on a run to winter wonderland scenes on skis, you truly get the best of both worlds. By leveraging the synergy between running and skiing, you’ll become a more versatile endurance athlete and keep boredom at bay.
If you're looking to give trail running a go after the ski season, our Chamonix Trail Running Camp is a great way to build strength, technique, and confidence on the trails.
Prefer to continue your cardio and pick up skiing next winter? Take a look at our highly instructive Italian Ski Breaks or explore classic tracks in Switzerland’s beautiful Obergoms Valley.
Sources:
Benefits of Cross-Country Skiing Vs. Running
Cross-Country Skiing Is XC skiing good cross-training for runners?Canadian Running Magazine
