Forget snowboarding or downhill skiing, when it comes to full-blooded winter workouts there is no sport more intense than cross-country skiing. You may think the ski season is still a couple of months away, but if you want to give it a go then you need to start getting in shape now.

This is a two-pronged process. First, there’s the muscle-strengthening work – essential because cross-country, or Nordic, skiing uses virtually every muscle in the body. Legs, shoulders, arms and abdomen all need toning once or twice a week (see graphic). Then there’s the fitness. Most adults will need at least 12 weeks of training before their trip in order to build aerobic fitness steadily. To begin with, try going for one run of 20-25 minutes and one 30-minute bike ride a week, building the speed and intensity of each session as your trip approaches.

If you live near some hills, you should attempt one of the pros’ favourite exercises, too – walking fast or even jogging uphill while working your arms with a pair of Nordic walking poles (see kit bag).

You also need to sharpen up your balance. The key to successful cross-country is being able to stand comfortably on one ski while it’s moving, as you prepare to push off with the next. Not surprisingly, most novices instantly get the wobbles when they try it. “Good cross-country skiers have a very fluid motion,” says Patrick Winterton, who skied for Britain in the Calgary Winter Olympics in 1988. “And if you’re worried about falling over, you’ll be much too tense to do it properly.”

One way to improve balance is through activities that mimic the cross-country experience. Ice skating and rollerblading are the most obvious. Downhill skiing can help, too, and Winterton suggests an hour a week at a dry-ski centre or indoor snow slope for those who don’t want to skate.

It sounds like a lot of work, but at least the risk of injury or long-term damage to your joints is low. “It can be physically intense,” says Winterton, “but cross-country skiing is a low-impact sport. As a result, anyone aged between seven and 70 can try it.”

TAKING IT FURTHER

www.escnordic.org.uk The Nordic section of SnowSport England provides advice on technique, equipment and training

www.inntravel.co.uk The British tour operator Inntravel offers cross-country skiing programmes

www.olympic.org A short introduction to the history of cross-country

Exercises for cross-country skiing

Straight-arm pull downs Keep your back straight, stomach tight and legs slightly bent. Do three sets of 15 pull-downs

Core strenghtening On a Swiss ball, hold your body straight and knees bent at 90 degrees. Raise your hips as high as possible for 10sec

Lateral jumps Hop from one leg to the other, keeping your ankles flexed, your knees loose and your back straight

KIT BAG: Essential gear for cross-country skiing

Norlite 40cm wobble board £23.44 www.norlite.co.uk

The biggest problem first-timers have is keeping their balance. Regular training on a wobble board can help, but make sure you buy one aimed at beginners, which doesn’t rock too steeply.

K2 Exo 2.0 inline skates £99.95 www.skates.co.uk

Inline skating sessions will sharpen your balance, and will familiarise you with the stride patterns of free-skiing – a popular technique among cross-country skiers.

Leki walking poles £29.95 www.snowandrock.com

Cross-country skiing works the arms and shoulders in unaccustomed ways. You can prepare yourself by walking, or even running, uphill with a pair of walking poles, which also makes for an excellent cardiovascular workout.

North Face Windwall fleece £55 www.gear-zone.com

When you’re out on the snow, you’ll need a jacket that keeps the wind off but doesn’t make you too hot. This fleece does the job when coupled with a light base layer.