Outdoor sports in winter – why not? At first, the external cold causes shivering, but soon the blood vessels of the skin and muscles open and the body is flooded with a pleasant warm feeling. However, there are some points to consider when exercising in the cold.
Running in winter: Beware of slippery floors and darkness
You can run in winter just as you can in summer. However, there are some seasonal features to be aware of: Winter landscapes are not without their problems; slippery leaves or covered patches of ice have caused many a jogger to fall. Grippy soles, which you should look for when buying running shoes, provide a certain amount of protection. But even they can do nothing if the runner suddenly steps on a puddle of ice. Therefore: It is better to run on paved paths. By the way: Contrary to popular belief, many runners like a firm surface better than uneven and soft ground such as forest paths, which can lead to inflammation of the Achilles tendon. Those who are forced to run in the dark due to long working hours should prefer paths that they know and that are illuminated if possible. Otherwise, it is recommended to take a flashlight or headlamp.
In winter, no special warm-up necessary
A special warm-up before the winter jogging session, for example by stretching exercises, is often recommended, but it is not necessary. Studies have shown that static stretching exercises in particular interrupt blood flow to the muscles, causing them to receive less oxygen and thus fatigue more quickly. Protection against muscle soreness is also not to be expected. To warm up, on the other hand, as with any sport, it makes sense to simply start slowly.
Walking optimal in winter
When walking, you keep your feet on the ground, so even on snowy or boggy ground, there is hardly any risk of accidents. So for many joggers it is a good alternative. Nordic walking, which has its origins in winter cross-country skiing anyway, is even more suitable. In addition, walking with poles turns classic walking into a whole-body workout. On the one hand, this has the advantage that not only the legs but also the upper body are trained, and on the other hand, the energy and calorie turnover increases overall, since more muscles are active. According to sports medicine studies, Nordic walking uses 90 percent of the entire musculature. The oxygen and calorie turnover thus increases by 20 percent compared to normal walking. In addition, the use of poles relieves the strain on the joints, as the “four legs” distribute the body load better. That is why there is hardly a better introductory sport, especially for overweight people. The tips of the walking sticks are made of hard metal, so they can easily penetrate snow and mud. For hard surfaces, there are also so-called pads that can be pulled over the tips. In addition, the walking sticks can be used for gymnastic exercises between or after training. Since in winter the body cools down faster, these should not last longer than ten minutes, however – otherwise colds are pre-programmed.
Proper clothing when cycling in winter
Unless it is snowing or freezing wetness has formed on the road, there is no objection to cycling in winter. Even more than with other outdoor sports, proper clothing is important, because the wind from the ride causes the perceived temperature on the skin to drop by more degrees. It is particularly important to wrap your feet, head and hands warmly, as these are especially vulnerable to the cold in frosty temperatures. In specialized stores you can find a whole range of special gloves, shoes, headbands and caps. You should also not do without a helmet in winter. In addition to breathable undergarments, a wind- and water-resistant jacket is appropriate. The pants should also be windproof. The bike, as in other seasons, must be maintained and in optimal condition.
Winterize the bike
In freezing conditions, brake cables should be greased to protect them from freezing. Coated brake cables and hydraulic brakes are resistant to cold and freezing water. Tires with pronounced, wide-tread treads provide better contact with the road surface. In wet and slippery conditions, it also helps to reduce tire pressure somewhat.Important: Only brake in measured portions and tend to use the rear brake. If bike paths are snowed in, you can switch to the cleared road – which, by the way, is also legally permitted in this case.
Conclusion
With good preparation and prudence, there are hardly any special risks even in winter outdoor sports. Provided the paths for jogging, walking or cycling are halfway illuminated and there are no extreme conditions such as snow or freezing wetness, there is no greater risk of accidents than in summer.
