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Jogging in winter: this is important

by Josephine Andrews
Published: Last Updated on 169 views

Jogging in winter is just as healthy as running at any other time of the year. At least if you know what to look out for. Read here up to which temperatures jogging in winter is still possible, whether you need special equipment for it and why ginger is particularly useful for winter runners.

Jogging in winter: you should pay attention to this

In general, running in the cold is not a problem if you are healthy and equipped accordingly. At temperatures down to -10 to -12 degrees Celsius, endurance sports such as running are even optimal due to the even load: You don’t have breaks in which the body can cool down, nor do you have to (and should) expose the organism to intensive stress.

In addition, jogging in winter gives you some vitamin D , which is important for the immune system , among other things (however, the sun’s rays in winter are not sufficient for sufficient vitamin D production, which is why it is important to fill up your vitamin D reserves in summer ).

If you are over 45 and have not run for a long time, you should have a medical examination before your first run.

Jogging in winter: the right pace

When jogging in winter you should take it easy. That means no intense tempo runs, sprints, or intervals. Because they force you to breathe deeply through your mouth. Since the breath is not warmed up through this channel, the ice-cold air hits the lungs. This irritates it excessively, which can trigger coughing and promote respiratory infections. That’s why 90 percent of running training in winter should take place in a relaxed basic area – i.e. at a pace at which you can still have a conversation without any problems.

Jogging in winter: breathing

Anyone who has neither a diagnosed respiratory disease nor a cold , but still has to cough when jogging in winter, is almost certainly going too fast. The best option would be nasal breathing when running in winter. However, it is usually difficult to keep up with any type of movement that exceeds walking pace – simply because you only get too little air into your lungs through your nose. The best thing to do is play with the speed a bit and get used to the feel-good pace of winter – and the breathing associated with it.

By the way: The body loses fluid through breathing. That’s not bad for runs of up to thirty minutes. However, jogging for more than an hour in winter increases the risk of the mucous membranes drying out and becoming more susceptible to infections. That’s why you should drink regularly – even if you often don’t feel thirsty when it’s cold.

Jogging in winter: equipment

Which clothing is suitable for jogging in sub-zero temperatures depends on the outside temperatures and your own sensitivity to cold. If you are still a bit cold when you start walking, you are usually dressed just right. A layered look (onion principle) with an undershirt, long-sleeved shirt and vest or jacket is practical. In addition, thin gloves and a hat made of functional material so that it does not absorb sweat.

Running in the cold is doable in regular running shoes as long as you’re walking around town or on cleared park paths. Off-road, you should get special winter running shoes made of waterproof or at least water-repellent material and profiled soles for a safe step even in snow.

Jogging in winter with a cold?

The immune system, which has been weakened by a cold , would be further weakened by the physical strain of jogging (open window effect). In addition, due to the increased circulatory activity when running, the pathogens can spread more quickly in the body – possibly to the heart muscle.

The risk of myocarditis is low with a slight cold and a relaxed trot. Nevertheless, to be on the safe side, you should refrain from (winter) jogging with a cold.

Tips for jogging in winter

Drink ginger tea

Enjoy ginger tea – prepared with fresh ginger slices – after the running session and also for the rest of the day. The hot tuber promotes blood circulation, has an antibacterial effect and supports both the immune system and regeneration.

Warm up

At sub-zero temperatures, the muscles need longer to get up to operating temperature. Do some exercise outside to warm up and consciously jog slowly for the first ten minutes.

Avoid bodies of water

As nice as jogging on the lake or river bank may be in winter – it’s still a bit colder by the water than it already is. Therefore, it is better not to jog along the shore.

Protect your Achilles tendon

When it’s cold, the fluid surrounding the Achilles tendon thickens. This makes the tendon more prone to injury. Therefore, make sure that warm winter running trousers cover the Achilles tendon or that the running socks are long enough to keep you warm when jogging in winter.

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