Cold, smooth, dark – three reasons why jogging in winter at first glance seems rather so. Running can sweeten the cold season even if we approach it properly. We reveal how.
To get straight to the point, winter may not be the best time to start jogging (unless we’re talking about the treadmill in the gym). But he is certainly no reason to stop !
If we only consider a few things, running can do us really good during the cold months, in the best case even protect against flu flu and colds and help against winter depressions . Anyway, it keeps us fit and we get more appetite for cookies. 😋
Jogging in winter: the optimal clothing
Contrary to our intuition, the top rule for the right jogging outfit is even in cold and freezing temperatures: Do not wear too warm! During training, our body temperature increases noticeably and if we are dressed too thick, it will overheat and our circulation is unnecessarily burdened. Well dressed we are as a jogger, when we start at the beginning is still slightly cool .
Experienced runners usually rely on the ” onion-shell principle “: they wear several layers (especially on the upper body) one above the other. The optimal composition from the inside out:
- Functional underwear that absorbs sweat and transports it away from the body
- A layer that isolates heat (for example, a thin fleece sweater)
- Weatherproof running jacket or vest that keeps out wind (and possibly rain)
Also recommended for jogging in winter: gloves and hat ! For over the hands and head, a lot of body heat is lost and to compensate, it takes energy and energy.
Among us: Especially for the cold season, it is worthwhile to invest a little bit in good running clothes. Because if we just temporarily throw a few pieces of clothing over each other and run away, we risk not only a flu or cold, but make our training in addition heavy (overheating, icy wind and Co.). And then, even with the most enthusiastic runners, this inner bastard can suddenly appear …
The right running shoe
As far as the shoes are concerned, the ghosts are different: some swear by trail shoes in the winter because their sole profile offers better grip on slippery surfaces . The others think we should wear the same running shoes at all seasons, the ones we can handle best.
We suggest : Just try it carefully with your favorite running shoe and if you realize that you are super uncertain because you are slipping heavily, try using trail shoes or alternatively with spikes (but please, before you fall !!). In general, however, we only have to worry about footwear when it is snowing or freezing – which, fortunately, is not so often the case in some regions.
Jogging in winter: training tips and running tips
Warm up is mandatory
Outfit stands and goes! But not at full throttle, because then the muscle strain is inevitable and that’s it for this winter with the running training. So no excuses: Especially in cold weather, we as runners should consciously warm up our muscles and carefully bring our body up to operating temperature .
Ten minutes warm-up, for example, by brisk walking, we should indulge before the actual run – or we jog inside a bit on the spot, then we are not so cold when running loose.
Yeah, finally on track! But was not there any harm from cold air in the lungs and bronchi? Yes, this myth persists, but it is not true . Biathlon athletes and cross-country skiers also bring top performance in freezing temperatures and finally have the same basic physical equipment as us.
Our respiratory system is designed so that, if we are healthy, it can not freeze or be seriously damaged even at temperatures below 15 degrees. The inhaled air flows in our chest through tubular, multi-branched, thin vessels (bronchi), before it reaches. She has enough time and contact with vessel walls to warm herself. After all, there are 37 degrees in our body (and of course more when we move).
Nevertheless, it is especially recommended when jogging in winter, in principle by the nose and exhale through the mouth . Then the cold air is warmed already on its way through the nose, it comes to the bronchial warmed up and our throat and throat area does not dry out too quickly.
Speaking of dehydration: In the cold, our thirst is limited , but who trained, should drink enough – to know that, you do not have to be a running expert. It’s best to drink at least two large glasses of water right after the run, even if we do not feel like it.
The best running tracks
Finding the most suitable running track can actually be the biggest problem in winter – especially when it is snowing and / or freezing. Would you rather run, where you clear and spread? Or rather, where the snow is at best trodden by pedestrians, but otherwise left to itself? Hard to say!
(Sharp) Curves, inclines and stairs we should avoid in any case with smoothness in principle , and if we are out in the evening or in the morning, illuminated trails definitely recommend more than unlit.
After all , running is usually a problem with freshly fallen snow . It crunches pleasantly with every step, dampens and can even be a treat for the reflex zones on our feet. But if there is still a nasty layer of ice lurking behind, it looks different again.
Running technique and measurement
The best we whistle in the winter on training plans and prepare ourselves before running in bad weather mentally on a slow pace and insist on not going through, if necessary, but also a few meters to go critical points . In addition, we should adjust our running style in case of smoothness : Short steps and putting on the whole foot instead of forefoot run.
In general, we should not aim for maximum performance while jogging in winter or, if in hell, train for the marathon. The goal should be to keep our physical shape and condition and to do us (and our immune system) something good.
It also follows that if it is so smooth or disgusting snowy, that it is no fun at all and the jogging session is just frustrating, we should better leave the shoes for a few days until it works again. Because if we fall and seriously injure, we miss in the worst case, even the first runs in the spring.