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Get fit for cross-country skiing

Strong legs, strong arms are a good place to start

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When stretching, you should pay particular attention to your hip flexors and quads. "We are a quad-based sport, to the point where our hamstrings get atrophied during the winter," he said. "Quads and hip flexors are the muscles you use the most in classic technique and quads and hips in skating, and the ones that are going to feel stiff and sore the next day after a ski."

Also be sure to stretch out your shoulders, back and hips.

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