Running in winter
What do you have to watch out for?
As the temperature drops, so does your desire to lace up your running shoes and go for a run? We understand completely. After all, the more uncomfortable it gets outside, the more we like to get cosy indoors. What’s more, the lack of daylight often robs us of our last ounce of motivation via the autumn blues. But exercise is important even in the cold season. But what do you have to watch out for when running in winter?
Running is that healthy
You’ve built up your fitness over the warmer months – why sacrifice it now and take a break from training? Then you’d have to go back to the starting line next spring. And going on the treadmill all the time is not an option for nature lovers who like to do their rounds through the varied surroundings. The best thing to do in winter is to adapt your training and go outside anyway.
Running in the cold not only exercises your muscles. Your immune system also gets a boost. The fresh oxygen really boosts your metabolism. And running outside also means you get more daylight. So you don’t give autumn depression a chance. It also stimulates vitamin D production. This is important for your calcium balance and the mineralisation of your bones, as well as for your immune system.
Running is a bit like medicine. It improves physical performance, improves lung function and brain activity. It protects against high blood pressure, heart disease, dementia and diabetes. Your cardiovascular system gets going and gets fitter too. And the holiday kilos have less chance of settling permanently on our hips. However, there are a few things you should keep in mind to ensure that you are safe out and about in the snow, cold, fog and ice.
The best tips for your run
- Dress according to the “onion principle”: the functional underwear is followed by a shirt and trousers made of breathable materials. The last layer keeps out wind and precipitation. A simple rule of thumb: dress as if it were 10 degrees more outside. Because you will get warm while running. A bonnet, scarf and gloves are important because a lot of heat is lost through the head and hands.
- Running shoes must have a good tread. Wet leaves, mud, icy patches and even snow otherwise become dangerous obstacles
- When running in winter, you need to be clearly visible. So make sure you have reflectors on your clothing. Headlamps or chest lamps are also useful to make sure you can see something.
- Breathe through the nose so that only warmed air enters the body
- Make sure you only start running when you are well warmed up.
- Stretch indoors after running, don’t stay sweaty in the cold
- Take a warm shower or sauna afterwards
- If it gets colder than – 10 °C or you feel sickly, it is better not to run
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