Top 5 skiing skills that translate to running

Whether you’ve been skiing all winter or you only had a few days to take some turns, you know it’s only a matter of time before you have to stow those skis and find a new activity to fuel your adrenaline stores until the resorts open again in November.

One easy solution: Go running. You can run just about anywhere--city streets, a trail, through the woods, on a treadmill. Unless you’re really strapped for space in a carry-on suitcase, it’s not difficult to pack a pair of running shoes and an outfit—it beats packing biking gear, golf clubs or a racquet hands down. If you count me as proof, all of the skiing miles I logged this winter helped me run a half marathon faster than I expected—the quad strength I built on the mountains powered me up the hills.

1. You’re not invincible.
   Put the Superman cape away. As much as you might think you can conquer any situation, without putting in the grunt-work of training, you’re likely to find yourself injured or ill-prepared for what you’re about to encounter. You know how you work your way up to skiing a black diamond run? Many runners put in training miles, long runs and speed work, before racing their goal distance. I’ve learned this one the hard way, skipping races due to injury and having lack-luster results when I stray from a training plan.

• Wear sunscreen.
  If you’re spring skiing, chances are you know not to leave the house without slathering on the SPF to avoid nasty goggle tan lines and looking like a lobster thanks to high elevation and the sun’s reflection. The same principle holds true for running—your face, back and arms frying in the sun because you forgot to apply sunscreen. Even on a cloudy day—or in the woods—the sun can burn the skin that’s bare to the elements.

• Cross-training.
  You prepare for the ski season by biking, running, strength training and more, exercising those muscles you’ll use when you hit the snow. The Furman Institute of Running & Scientific Training, or FIRST, has created training programs for a variety of running distances based off research studies whose results indicated runners could have successful races by only running three quality runs per week. The other days are designed for cross-training—active recovery after a key run that will keep up your overall aerobic fitness.

• Endurance.
  Those who say skiing doesn’t provide much of a workout must only ski a run and call it quits. It takes endurance—mental and physical stamina—to log those vertical feet. Build up your leg strength, tolerance for pain, fortitude and focus and you can handle just about anything a run throws at you whether it’s rain, an injury that forces you to walk, heat or extreme cold, pushing through a strong headwind, or running more miles than ever.

• Core work.
  How often do you hear that a strong core makes skiing easier? You get a core workout on the bumps, and your core helps you with balance and turning. Take that strong core you’ve exercised all winter for a run and you’ll find it will help you run faster and be more efficient.

--Kate Bongiovanni