1. Physical preparation

Muscle strengthening

  • Strengthen them leg muscles : quadriceps, hamstrings, glutes and calves are very stressed.
  • Do exercises for the core stability, such as planks, side planks, and rotations.
  • Add exercises for the upper body (push-ups, pull-ups) for sports such as cross-country skiing or walking with poles.

Cardiovascular endurance

  • Take up running, cycling or rowing to improve your endurance.
  • Include interval training sessions to prepare for intense efforts (downhill skiing or skating).

Flexibility and mobility

  • Do dynamic stretches (leg swings, arm circles) before activity.
  • After exercise, incorporate static stretches for your hamstrings, hip flexors, shoulders and back.

Balance and proprioception

  • Use tools like balance boards or stability balls.
  • Practice single-leg exercises to improve coordination and prevent falls.

Cold packaging

  • Expose yourself to cold temperatures gradually to get your body used to it.

2. Preventive measures

Warming up

  • Always start with a warm-up: 10–15 minutes of light activity (brisk walking or jumping jacks).

stretching

  • Dynamic stretching before activity.
  • Static stretching after exercise for recovery.

Injury prevention

  • Strengthen small stabilizer muscles, especially around the knees and ankles.
  • Master techniques (e.g. turns when skiing, strides when skating) to avoid tension.

3. Equipment and clothing

  • Wear layers : a breathable base layer, an insulating mid-layer, and a waterproof outer layer.
  • Invest in suitable shoes with good grip and support.
  • Use protections (helmet for skiing, reinforced gloves for skating).
  • Keep extremities warm with thermal socks, gloves and hats.

4. Nutrition and hydration

  • Eat a balanced diet rich in carbohydrates for energy, protein for muscle repair, and healthy fats for endurance.
  • Hydrate yourself even in cold weather; cold air dehydrates quickly.

5. Mental preparation

  • Visualize movements and techniques to perform them better.
  • Set realistic goals to avoid overload.

6. Recovery

  • After exercise, focus on active recovery (gentle yoga or stretching).
  • Consider massages to relieve tension and prevent injuries.

Sample training program (4-6 weeks before season)

3–4 days/week

  • Day 1 : Muscle strengthening (legs and trunk).
  • Day 2 : Cardiovascular endurance (30–60 minutes at moderate to high intensity).
  • Day 3 : Balance and flexibility.
  • Day 4 : Interval training or sport-specific exercises.

This preparation will allow you to fully enjoy your winter season, while minimizing the risk of injury!