Jogging in the cold season – is it healthy at all? Yes, running experts agree on that. However, you should pay attention to a few things when training in winter so that you don’t harm yourself and your immune system.
The right equipment
There is no bad weather, only bad clothing. This saying is definitely true when it comes to jogging in winter. Let’s start at the bottom with the shoes. Since it can often get cold and slippery in the winter, footwear suitable for slippery surfaces is recommended. So when buying your next pair of running shoes, be sure to check the shoe sole! How to find your perfect running shoes.
Long pants should always be worn for running. Your normal running pants are sufficient here even in winter at up to slightly sub-zero temperatures. Should it be colder than expected, a pair of shorts over the running pants can help. An extra pair of thermal pants are also an option.
Moving on to the upper body. Here, the so-called Zwiebellook is the be-all and end-all. The Zwiebellook consists of three layers that have different functions:
1. Layer: Function – Staying dry
This layer is located directly on the skin and should prevent the body from cooling down. Accordingly, breathable T-shirts or tops are suitable here.
2. Layer: Function – Insulate
Above this, a layer should be worn, which serves as an intermediate layer. A long-sleeved thin sweater is suitable here. If it has a zipper, the sweater can be opened if it gets too warm during the jog.
3. Layer: Function – Protection
The top layer of your outfit should protect you from wind and rain. Therefore, it is important to wear a jacket or vest with a waterproof membrane.
Last but not least, we come to the protection of the head. This is especially important because this is where we lose the most heat. Therefore, a cap or a headband should not be dispensed with. By the way, running gloves can also be very helpful, but they are not absolutely necessary from a health point of view.
It may sound a bit counterintuitive, but the basic rule is: choose your clothes so that you shiver slightly in the first few minutes of your run.
The right start to train
Optimally dressed, you can now start your training. Warming up at the beginning of the workout is an absolute must in winter temperatures. So before starting your workout, do a round of jumping jacks or high-knees to warm up your body and prevent muscle strain.
Proper end of the workout
After your workout, it may probably seem warm, however, it is definitely important to quickly get into a warm environment and replace your damp clothes with dry, warm clothes. Drinking enough water is also just as important in winter as it is in summer. Here are 6 more running tips for your success.
Avoid darkness
Often, joggers underestimate how early it gets dark in winter. This can have fatal consequences. Running during daylight hours is safer and often a little warmer. If it can not be avoided to jog in the dark, bright clothes (neon colors are particularly suitable here), headlamps and also reflectors are an important basic equipment.
With all of those tipps in mind, nothing stands in the way of your successful winter run!
