Should the running shoes rather stay in the closet in winter cold temperatures? No – Despite sub-zero temperatures, jogging does not have to be cancelled. If some special features are taken into account, the body thanks a regular running training in the winter time with better condition, health and constant weight. So you can also enjoy Christmas roast and cookies without a guilty conscience. In addition, this recreational sport can prevent winter depression.
Stay fit despite the cold snap
Winter sports such as cross-country skiing or biathlon prove that top sporting performances can be achieved even at low temperatures. Amateur runners, however, should not demand top performance from themselves during the cold season. But if you think that the running season ends with autumn, you’re wrong. Ambitious runners who have competitions in mind don’t like to lose any of their fitness during the cold season. Those who want to successfully complete their runs also train in winter. Not only passionate joggers benefit from appropriate running training despite the cold snap. Getting through winter healthy and fit is important for everyone. The temperature fluctuations, especially the unhealthy heating air, put a strain on the body. Regular outdoor running strengthens the immune system. The choice of a particularly appealing, varied route and an appropriate speed provide relaxation and prevent too much strain. A route on a cleared path is recommended, preferably where trees or house fronts provide wind protection. Winter destinations can be somewhat less demanding. A little outdoor exercise is as honorable as the desire to maintain basic fitness. In winter, the running program should be more reduced. The length of the routes does not have to reach the summer ones in winter and the pace should also be reduced. It is important to breathe through the nose, so that the air reaches the bronchial tubes pre-warmed.
bronchi. In this way, they do not take damage despite sub-zero temperatures. Up to
temperature of minus 15 degrees Celsius, the body is able to compensate for this
Temperature compensation.
Does jogging in winter harm the heart?
During regular running training, the body not only burns a handsome number of calories but at the same time keeps the cardiovascular system fit, if it is properly loaded. First of all, cold weather means an additional load
for the cardiovascular system. When leaving the warm apartment and the
the arteries contract reflexively in order to keep the vital organs warm.
keep the vital organs warm. At the same time, more distant regions such as the nose, fingers and feet become cold. Cold means stress for the heart, which has to pump blood into the vascular system against resistance, i.e. it has to work harder.there is a temporary lack of oxygen. For people with a pre-damaged heart or high blood pressure, this situation can be dangerous. In extreme temperature conditions, the metabolism is stimulated, the heartbeat and blood pressure increase. Healthy runners feel the effect of low temperatures by an altered heart rate. Despite a normal running pace, the heart rate is significantly higher than the normal value in spring or autumn. The body needs
additional energy for thermoregulation to adapt to the unusual conditions.
conditions. Therefore, the running program should be less extensive: Choose a shorter route and a slower pace. Those who control their run with a heart rate monitor should set the target heart rate lower in cold conditions. If amateur joggers are running at too high a heart rate, they will breathe more through the mouth instead of the nose. This can lead to respiratory diseases.
Running in winter: What you should consider when jogging in the snow
The sound under your feet and the picturesque white give you a wonderful running feeling. Freshly fallen snow helps to provide a good grip and additional cushioning, if it does not cover a layer of ice. The soft ground, however
the Achilles tendons and the muscles in a special way. Caution is therefore advised if there have been previous archilles tendon problems. Further difficulties arise if the snow is already firmly trodden and there is a danger of slipping.
and there is a danger of slipping. At this point, the speed should be reduced.
be reduced. It is helpful to adapt the running style to the conditions. A shortened
shortened stride length with a higher stride frequency reduces the risk of slipping.To put on with the whole foot and to take the arms balancing to help, support a safe
a safe run. Uneven running surfaces, when covered by snow, make special
snow, place special demands on concentration and carry the risk of slipping or twisting the foot.
the risk of slipping or twisting your ankle. Those who frequently run in the snow should consider purchasing special footwear. Trail shoes, running shoes with spikes or with snow chains improve grip on bad ground. Snow chains are particularly practical because they are put on the running shoes only when needed and can be stowed in the running jacket until needed. If the paths are predominantly icy after a period of thaw and frost, the running program should be abandoned until the weather improves. Injuries usually lead to longer than this type of break.
It depends on the right running clothes
Low temperatures create the desire to dress extra
warmly to dress. Here lies the danger for the jogger, that he dresses too warmly
kleidet. After just a few minutes of running, the body temperature rises because
the body immediately increases energy consumption to maintain body temperature.
to maintain the body temperature. Different layers of clothing are optimal, according to the so-called onion principle. Functional underwear close to the body ensures that sweat is transported away and thus the skin remains dry. Underpants with a high waistband keep the kidneys warm. The
next layer serves as an intermediate layer of thermal insulation. It also
skin, reflects body heat and transports moisture to the outside.
moisture to the outside. Natural materials such as cotton or merino wool are particularly suitable. The functional jacket worn over it provides wind and moisture protection. Lightweight running jackets that keep snow and rain out should also be breathable and cut in such a way that
it does not hinder movement. Reflective bands or jackets with
reflectors increase road safety in poor visibility conditions or when darkness sets in. In addition to the temperature, the wind must also be taken into account in winter for the selection of suitable clothing. Depending on the strength of the wind, it can cause a greater sensation of cold (“wind chill factor”). In no case should heat loss through the head and extremities be underestimated. A good reason to include gloves, thick socks and a hat in the basic equipment of a winter jogger. In extreme temperatures, an additional scarf can provide additional
face in extreme temperatures. The right choice of material ensures that there is no moisture, for example, in the gloves. Wool or fleece gloves are rather less suitable. Sun protection in winter is also part of an optimal
sunglasses and sunscreen during longer runs prevent poor visibility and sunburn
Visibility and sunburn from the UV radiation reflecting in the snow.
Pay attention to warm-up times
Warming up serves as a physical and mental preparation for the body for the activity that follows. It boosts the metabolism and increases muscle blood flow. At the same time, the body adapts to the given conditions. This is especially important at low temperatures. The body is less supple at low temperatures than in summer. To prevent injuries, warming up is especially important. It is recommended to do this while still warm, including some light stretching. To give the body the opportunity to adjust to the climatic conditions, the warm-up includes a slow increase in intensity outdoors. This prevents overloading of the
cardiovascular system. A slow warm-up is the order of the day here.
