What do you have to pay attention to when running in winter? What is important if you want to go jogging in snow and cold for the first time? Find out everything here!
You've really discovered running for yourself this year and then suddenly it's cold.
Really cold. But you don't want to stop running? Very well! There is a lot to be said for running in winter!
Because running is not just sport.
For many people, running is as much a part of life as eating and sleeping. To make it the same for you, here are the best tips for jogging in the cold!
Table of contents
Why you should go jogging even in winter
Winter running - "Are you coming?" When I ask my girlfriend that, I get very strange looks back.
From "Tell me, are you still okay?" and "You're crazy" to "You're not serious, are you?", pretty much everything is there.
And she is not alone in this. Most people are very leery when you talk about running in the winter. They can't imagine lacing up their running shoes at these temperatures.
All you really need is the right know-how.
Then jogging in winter can become a huge enrichment for you. A winter run offers many advantages. For your health, your fitness and your mental well-being.
Finally run faster - How to do it!
So that you are immediately motivated to go running in winter, here are the 4 biggest advantages. For your motivation boost :)
1. you stay healthy
If you want to do something good for your health in winter, run despite the cold. Your body stays fit, you feel less tired. Also your Immune system benefits from the Winter running. That way, you're less likely to catch the flu or a cold.
2. running in winter keeps fit
Many lose their fitness in the winter. The sofa and the heated house are just too tempting. But then what did you work so hard for in the summer?
If you go running in winter, you'll stay fit all year round. Then you don't have to fight it all back in the spring and start with a better base fitness.
That means: It will be much easier for you to be really fit in spring. You start the new year with much more power.
While others are just starting to work off all those cookies, you've been at it the whole time.
This outfit will keep you warm even on freezing cold days!
3. good mood
Especially in winter, you are most likely indoors a lot. Your body is happy about the fresh air when Winter running therefore especially.
A winter run is just as nice for your psyche. To get out, to enjoy the winter landscape, to simply switch off.
Even if the overcoming is big at the beginning, you are done with your run in the cold, your body is pumped up with Feelings of happiness. And we can use that just with the low temperatures and little sunlight.
4. you can enjoy the peace
Not many people go running in winter. Often, you'll be all alone on the course during your winter run. But this can be a very big advantage. When you run your laps in the winter, you finally have some time to yourself. Enjoy the peace and quiet and get away from your everyday life for a while.
Tips and tricks for running in winter
When running in winter, there are a few things you need to keep in mind. Because unlike summer, it is not only a challenge for our motivation but also for the body.
1. plan a warm up
Jogging in the cold is a challenge for your muscles. Support them by warming up. Five minutes of indoor exercises are enough.
If you are an experienced runner, you can also run the first two kilometers very slowly. The important thing is to give your body time. It needs longer to warm up than in the summer.
Running with compression stockings
2. drink properly
Drinking enough is just as important when jogging in winter as it is in summer. However, the feeling of thirst is not as strong. That's why you should consciously make sure you drink enough water. Even if it is cold, you will sweat. Your metabolism needs a lot of water during the greater exertion.
What you shouldn't do: Drink a lot before running. That is insanely exhausting for your body. If you go running in the evening, drink enough throughout the day.
Water and teas are especially good. I always prepare a cup of herbal tea before running, which I let cool down during the run. Until I'm back home, the tea is lukewarm. That does really good :)
3. set on the twilight look
The right clothes is at the Winter running enormously important. "There is no such thing as bad weather, only bad clothing". This sentence is really true. Because if you dress wrong, a cold is already waiting for you.
Functional clothing is an absolute must, especially in winter. It absorbs sweat, so you don't get chilled. In addition, it is light and comfortable. Even if you are dressed thickly, you can still move freely. The breathable structure prevents heavy sweating, but maintains body heat.
We runners should rely on the onion principle in winter. Your clothes should consist of several layers depending on the temperature. Directly on the body you wear a running undershirt. It fits very tightly, absorbs sweat and repels cold air.
Over it you can wear a breathable Running shirt wear. It keeps you warm. At sub-zero temperatures it can be gladly also times two.
The outermost layer should be somewhat windproof and waterproof. Then you can venture out on the trail even in snowfall.
However, you must not dress too warmly either. Then you run the risk of getting too warm even when jogging in the cold. You open your Jacket, cold wind comes to the wet clothes. Pretty much the easiest way to catch a cold in the winter.
Your muscles need extra protection when it's cold. Great are long warm running socks for your calves. Be sure to leave the shorts at home! Even if your legs don't freeze as much as your upper body. Your muscles don't like the cold at all!
Do not use the same shoes as in summer. Put a few Shoes for running in winter to. They have a better profile, warmer and water repellent.
4. wear a cap and gloves
You should protect your head from the cold. You lose a lot of heat through it. Whether you choose a Cap or a Headband is up to you.
It is important that your headgear closes very well at the ears. For women with long hair, by the way, there are wonderful Caps with ponytail opening :)
You should also not leave gloves at home. There are special Running gloveswhich are not too thick and not too thin. By the way, many of them can also be used to operate smartphones.
5. choose the right time of day for winter running
It gets dark faster in winter. You can quickly feel unsafe and uncomfortable. No matter whether you go jogging through the park, in the forest or on the street. The uneasy feeling remains.
If you have the opportunity, run when it is light. Then it is also a bit warmer.
In winter, for example, I always go running on Friday afternoons and Sundays. I have sunlight and feel much better.
If you can't help it, you should definitely invest in a good headlamp. Wear reflective clothing and take a friend along for a run.
6. find the right route for winter running
Choose a route that you can run without stopping. Standing will make you cold and give you a chill.
Unlike the summer running route, the winter route is about 1/4 shorter. Increase slowly. Nice and slow, you will then be able to cover a longer distance when running in winter. Your lungs and muscles need to get used to the cold.
Whether you choose the road, bike path, forest or park, you can decide for yourself. Everyone has their own preferences.
7. immediately off to the shower
After the run, you need to get out of the wet clothes very quickly. A warm shower will heat up your body again. This way you avoid catching a cold.
Under no circumstances should you dry your shoes under the heater. The heating air attacks the material. Stuff them with newspaper instead.
I always do the stretching exercises after showering on the Yoga mat.
Motivation tips for running in winter
Some are hardened, they don't mind the weather. For other runners, the inner pig grows to twice its size in winter. To motivate you to jog in the cold, a few tricks can help.
Training plan for running beginners
A running group is really a gift when running in the winter. If you have a date, it's much easier to leave the house. The darkness becomes less threatening and the fun factor increases.
Music is a great aid to spur you on as you run. A study from Texas Tech University in El Paso proves that exercise increases our performance. So you'll perform better in everyday life, too.
Rewarding yourself can also be helpful. Take a warm bath after your run. Or eat from your favorite cookies - but please not too much :) If you look forward to something during the run, it will be easier.
Always be aware of why you are running. Think about your health. Think about the great beach figure you'll have in the summer. Think about the competitions you can run in the following season.
What you need to know about running in winter
Jogging in the cold brings you a lot of benefits. But you should not practice this sport in the winter without a little bit of forethought.
Running in winter is not for beginners!
In sub-zero temperatures, your lungs are particularly stressed. If you are already well trained, this should not be a problem. However, it is not a good idea to start running in winter. There is a high risk that you will overstress your lungs. And a cold or even pneumonia will greet you.
But maybe you can't wait for spring. Then start working out at the gym. Once you're a little fitter, you can head outside.
The risk of injury is greater
Special care must be taken when jogging in cold weather. Running in winter can be dangerous, especially on ice. That's why the right footwear and a slightly slower pace are important. Melting snow can also become very slippery. It doesn't even have to be very cold for this to happen.
Road traffic can also become a hazard when running in winter. Reflective clothing prevents accidents.
Attention under -10°
Running in winter is only healthy up to a certain point. At some point it is simply too cold.
At temperatures below -10°, the respiratory tract dries out. They are thus more susceptible to pathogens. Diseases such as bronchitis are imminent. That's why it's better to move your workout indoors. Or, alternatively, to make a long walk out of it.
Caution with colds
Colds are the worst illness in winter. Runners always ask themselves whether they can still run in their condition. Most of the time, however, it's enough to listen to your own body. If only your nose is running, you may still be able to jog. But if you also feel weak, you are better off in bed.
However, if the respiratory tract is already inflamed, running in winter only worsens the situation. And if you have a fever, sport is an absolute no-go.
You can also include your pulse in the decision. If it is much higher than usual, your body is fighting the disease. Then it makes little sense to put additional strain on it.
Our conclusion
Running in winter can be much nicer than you might have thought. You're doing something good for yourself, even if it takes some effort. And I promise, you'll be really proud of yourself afterwards!
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