In winter, nobody has to do without their sports program. Those who overcome themselves now and put on the running shoes, get healthier through the cold season.
The motivation stands and falls with the temperature: As soon as it gets colder outside, the desire to run away disappears. In addition, many athletes are unsure in winter: Does the cold air not harm the lungs? And do not I catch a cold when I go jogging at minus degrees?
Such fears are usually unfounded, says Kuno Hottenrott, professor of sports medicine at Martin Luther University in Halle-Wittenberg and former national coach in the German Triathlon Union, on the contrary: “Even in winter, light sports strengthen the immune system.” At best, protect the movement from viruses and bacteria and thus prevent a cold. But to stay healthy, it is important to pay attention.
Breathe properly and warm up
In the cold season, the right thing to do is to breathe properly: experts recommend that you always breathe through your nose because then the air is warmed up before it reaches the lungs. In freezing temperatures, a thin cloth also protects the mouth and nose, for example, a so-called “buff” – a narrow scarf that can be slipped over the face if necessary.
In order to get used to the outside temperature of the body and lungs, it is advisable to warm up extensively. The ideal is ten minutes of brisk walking before the actual training. When the body is at operating temperature, the runner can slowly increase his pace. He should definitely avoid running away from the cold: If you start too fast, it will expire slightly and put a strain on muscles, tendons, and ligaments.
Proper shoes protect against injury
The most fun jogging on freshly fallen snow: The soft pad cushions every step trains the condition and reflexes of the runner. It is more difficult with ice surfaces under the snow, muddy dirt roads or damp leaves on the asphalt. On such a surface, the run quickly turns into a slide – in the worst case, bruises, abrasions and ligament tears threaten.
To keep his injury risk as low as possible, the runner needs good shoes. “The soles need a good grip in snow and wet,” says barrel expert Hottenrott. Running shoes with a non-slip profile are just as suitable as special trail shoes, which are available from specialist retailers. Similar to football boots, these have a coarse sole profile, which provides additional support.
Hottenrott also recommends adopting the running style to the ground conditions, curbing the pace and taking every step wisely. “Runners should run more focused overall, not expect a secure grip,” he explains. Routes with many curves are to be avoided in bad weather – the risk of slipping here is greatest. More suitable are running routes, which are well cleared even in winter, for example, public paths and sidewalks.
Do not pack too thick
Probably the most common mistake when jogging in the cold season: dressing too warm. Jan Fitschen, marathon runner and European champion over 10,000 meters, knows this phenomenon – and its dangers. “Anyone who packs up too many risks overheating,” he says. After just a few minutes, the body temperature rises, the runner starts to sweat. Those who are dressed too warm now unnecessarily burden their circulation.
Experienced runners rely on the well-tried onion peel principle. “I prefer a warming long sleeve and a windproof jacket over a classic T-shirt,” says professional runner Fitschen. Important: The garments must be breathable and permeable to perspiration. This is the only way to keep the skin surface warm and dry and sweat to the outside. From external influences – such as wet and cold – protects a functional jacket best. For many competitive athletes, the rule of thumb is: only those who feel the first few meters on foot as slightly cool will not get too sweaty later.
Protect hands and head from the cold
Because the hands cool down very quickly when running, gloves are indispensable for frost and wind. “In addition to the extremities, the body also loses a lot of heat over the head,” says the marathon runner. Caps, headbands or shawls keep your head dry and warm. Headgear with integrated reflectors makes the runner well visible to other road users.
Because the danger of being overlooked is highest in winter, especially in the dark morning or evening hours. Good protection is therefore provided by reflective vests or wristbands that shine brightly in the light cone of a car. In some running jackets already reflective strips are incorporated, such as the zipper. “Modern headlamps offer a high level of comfort, prevent you from being overlooked quickly and also improve your own vision,” says Fitschen.
Reduce speed and move quickly
Especially important in autumn and winter: the right training dose. Now is not the time for peak performance. Already because of the poor soil conditions, it is not possible to tie in with the times from the summer. The goal should be rather to come with a certain basic fitness over the winter in order to restart in the spring. Whether or not a runner demands too much from his body, he realizes after training: he is beaten off and exhausted. “Anyone who feels tired but fit after training has done everything right,” says marathon runner Fitschen.
Immediately after jogging it says: off to the warm and under the hot shower. If this is not possible, the athlete should have clothes to wear with him. “The layer of clothing that rests directly on the skin must always be dry after training,” explains Jan Fitschen. After all, if you stay in sweaty running clothes for too long or take breaks, you are actually risking a cold.