How to train for your ski trip?

Posted in Fitness, Lifestyle and tagged Active Lifestyle, Exercise, Fitness, Habits, Outdoor, Ski, Sports

Holmes Place | Woman Running Snow

How to train for your ski trip? Don’t run out of steam on the piste, get slope-ready with our training guide.

Up for a ski trip? As the pistes begin to get packed down with snow, skiing enthusiasts will be looking forward to their first trip of the season to the slopes. However, although skiing is a hugely popular pastime, failure to prepare yourself before a trip can have a detrimental effect on your body. Especially if you aren’t used to physical activity.

We'll focus on core fitness and the stresses and strains your joints will be subject to. Undertaking some basic training will allow you to have a test yourself out on the slopes and have a pain-free trip. Here are the three key areas to take into consideration before heading off on your ski trip. Follow these and get yourself prepared to maximise your potential.

Loosen up your joints

One of the more common ailments caused by skiing, suffering from joint ache can hamper your time on the slopes if you haven’t undertaken any pre-training. The pain is usually found in the knees, back and pelvis. The cause is the unnatural positioning and stance you need to take when you are skiing. But with a few stretching exercises in the weeks leading up to your ski trip, your joints will become used to the additional strains. You’ll reap the rewards when you’re bombing down the slopes.


  • Lay flat on your stomach, stretching your arms out above your head.
  • Slowly lift your arms and legs off the ground, keeping your neck in a natural position.
  • Ensure you keep your ankles as close together as possible.
  • Hold arms and legs in the air for 30-60 seconds – repeat for three sets.


  • Stand with your feet shoulder-width apart.
  • Slowly bend, not allowing your knees to go in front of your toes.
  • Slowly straighten your knees out – repeat for 30 reps a day.


  • Relax your upper body, and stick your bottom up and out.
  • Bring legs together, as if you’re tucking an imaginary tail between your legs.
  • Bend your knees into a skiing positioning, keeping your upper body straight.
  • Do 30 reps a day, until the movement feels natural.

how to train for your ski trip

Power up your quads and glutes

Your quadriceps (the front of your thigh) and gluteal muscles (the back of your thigh) play an integral part in providing the power you need when you’re skiing. Helping support your knee joints and control them when in a bent, or skiing, position, your quads work in two ways when on the piste. Glutes, on the other hand, help support the lateral hip muscles – these muscles mustn’t be neglected during your training, as skiing is heavily reliant on external hip rotation when turning.

Top training tips to strengthen your quads and glutes include:

  • Lunges
  • Squats (both split and deep)
  • Cycling
  • Sideways leg-raises (often known as ‘the clam’)
  • Step downs

Flexibility and fitness

It’s easy to think that the skis will do all the work for, and no cardiovascular fitness is required when heading down a slope – but this is wrong. Yes, a lot of training should be based on getting the right alignment, through loosening the joints and strengthening the legs. However, adding some fitness into your pre-ski trip plan will benefit you once you’re out there.

You don’t need to go way over the top with your fitness regime before your trip, but if you’re not usually very active, it’s a good idea to do cardiovascular training in the run-up. Consider doing:

  • Short runs
  • Cycling
  • Swimming
  • Step machines
  • Hiking

To truly enjoy a snow-fuelled active holiday, ensure your body is fully prepared to tackle the slopes when you head off on your skiing trip this winter.

Posted in Fitness, Lifestyle and tagged Active Lifestyle, Exercise, Fitness, Habits, Outdoor, Ski, Sports.