As the skiing season draws to a close, many skiers’ thoughts gradually turn to summer training. One traditional and effective form of exercise is running with poles. Kari Varis, former Pro Team Director and top skier, provides workout tips.

This article provides tips for running with poles, but it’s important to adapt them to your fitness level and abilities. Running with poles training is a familiar practice for skiers dating back decades. Still, its importance has decreased with the advent of advanced roller skis and training focused on double poling, at least over long distances. However, pole running and pole hill training are still effective ways to improve fitness and competitive performance.

During his active career, Varis did two types of pole hill training. 4-6 x 10 minutes staying in the VO2 max zone or shorter 3–6-minute intervals on either side of the anaerobic zone. In the latter workout, the recovery period is longer, about 3-5 minutes.

“10-minute climbs are mainly found in places like Koli, Vuokatti, and Lapland or abroad. Because of this, a skier can do a VO2 max workout so that the downhill sections are also taken quickly, thus keeping the heart rate in the aerobic zone for almost the entire workout,” advises Varis to Maastohiihto.com.

In Norway, there is a term for pole jumps called “elghufs,” which may also involve longer ascents.

“Before longer ascents, we used to jump, but nowadays, there is more focus on pole running. Varis suggests that depending on the skier’s fitness level and the hill’s steepness, a skier can walk some or all of the ascents,” Varis suggests.

During his training camp in Central Europe, Varis says he did pole hill workouts with other skiers for up to an hour and a half, albeit staying in the aerobic zone.

Pole Jumps 

Pole jumps aim to improve sport-specific speed endurance.

“A typical workout for competitive skiers is 10-15 sets of 10-12 second jumps uphill. Such a workout is quite demanding,” Varis says.

Varis says that pole jumps also have their place in skiers’ training in appropriate doses. They provide contrast to longer runs and improve nerve function and performance. If this training method is new, recreational athletes should start cautiously.

For both pole hill and pole jumping exercises, a good 20–25-minute warm-up is needed.

Varis recommends getting a pole about five centimeters shorter than a regular classic pole for both workouts.

“The pole should reach the armpit. Often, short poles are recommended,” says Varis.

Pole running is also a good way to do high-intensity training for many recreational competitors and ambitious skiers. Running steadily in hilly terrain raises the heart rate well and is often mentally easier than pole hill training, where you go up and down the same hill several times. 

Running speed can also adjust the workout’s effectiveness, and walking intervals can be included. One effective workout is to run for five minutes, then walk for five minutes, and repeat this throughout the session. This workout should be done where the terrain is varied.

Also Read: Developing Lower Limb Skills And Power Output – See Training Tips For Skiers 

This article was originally published last spring and has been updated today. Read more about training at ProXCskiing.com!