Cross Country Skiing Rules

Cross country skiing is much like walking or jogging, only competitors use skis and poles to move and the terrain has plenty of snow. In the 19th century, people in Nordic countries used cross country skiing to get around. These days, cross country skiing is a competitive sport that has two major disciplines and several different events. The International Ski Federation (FIS) is the governing body and determines the rules for the sport.

  1. Participation

    • In order to participate in national and international events, participants must have a license issued by a National Ski Association, valid for one year, according to the International Ski Federation's website. The participant must also possess the citizenship and passport for the country they're competing for.

    Equipment

    • Any equipment used by a participant must conform to FIS regulations, and participants are responsible for their equipment, according to the FIS website. Equipment encompasses skis, boots, clothing or items with technical functions, as FIS considers competition equipment a functional unit. Non-conforming equipment could result in penalty or disqualification.

    Distances and Lengths

    • FIS sponsors six different formats: interval start, mass start, pursuit, relays, individual sprint and team sprint. These formats feature competition distances of anywhere from 1 to 50 kilometers, with course lengths of anywhere from less than a kilometer to 16.7 kilometers. FIS's competition distances are valid for multi-lap events.

    The course

    • FIS regulations state that cross-country courses must be laid out so they provide a technical, tactical and physical test of the competitors. The difficulty of the course should match the level of competition. Generally, FIS stipulates that courses should consist of one-third uphills with gradients between 9 and 18 degrees, plus short climbs that are steeper than 18 degrees; One-third undulating, rolling terrain with short climbs and downhills that feature height differences between one and nine meters; and one-third downhills that demand versatile downhill skiing techniques. FIS has maximum distances for height different, maximum climb and total climb in relation to course length. Courses also have widths that range from 3 to 12 meters, depending on the event.

    Techniques

    • FIS sanctions cross country events featuring two techniques: classical and free. Free allows skiers to use all available cross country skiing techniques. Classical events limit skiers to the following techniques: diagonal, double poling, herringbone without a gliding phase, downhill and turning. Single or double-skating is not allowed in classical. Turning techniques are made up of steps and pushes in order to change direction. If there is a set track, turning techniques with pushing are not allowed, which also applies to competitors that are skiing outside of the set track.

    Starts

    • FIS uses four types of starts: interval, mass, heats and pursuit. Interval starts usually use half-minute intervals for each skier. In a mass start, competitors are handicapped, with the best skier receiving the best start position as competitors receive a two-minute countdown before starting at the same time. Skiers must come to a complete stop for 2 to 5 seconds before the starting gun. Heat starts feature up to six different competitors side by side. They can be in starting gates, but even if they're not, the same starting rules apply. They must remain in their lane and remain still for 2 to 5 seconds before the starting gun. In pursuit, the first race is a standard interval start. The second race features starting intervals that are the difference between the finishes in the first race, with the top finisher in race one starting first.

    During competition

    • Competitors are responsible for arriving at the starting line and starting at the correct time, according to FIS regulations. They must also follow the marked course from start to finish and behave in a fair manner toward all competitors. They must cover the whole distance on their skis and under their own power. Poles may be changed during competition. Skis may be changed only if the skis or their bindings are broken or damaged or if equipment exchange boxes are in place during competition. All equipment changes must take place off the course and without help. Waxing, scraping or cleaning of skis is prohibited, except in classical events where competitors may scrape their skis to remove snow and ice and apply wax, if necessary.