Jogging in winter: 10 important tips for running in the cold

Jogging in winter The ten most important tips for running in the cold

Running is healthy and keeps you fit. However, to ensure that it is also fun in winter, there are a few things to consider. EXPRESS.de gives ten tips for running in winter.

The corona pandemic and no end. Endless hours in the home office, miserably long video conferences and you don't really feel comfortable in the gym at Delta and Omikron either. The healthiest alternative, even in winter: go jogging in the fresh air.

If you do it right, hours in the fresh air will also have a positive effect on your immune system. And that can be particularly important these days. It doesn't matter whether it's muddy and wet or freezing cold: Here are ten tips on how to get through the running winter perfectly!

1.) Functional underwear: the first layer has to fit

It is even more important than in summer that the first layer has to fit properly in winter. Reasonable functional underwear makes sense. It starts with the socks, which can now be a bit thicker. This applies above all to the shorts, so that nothing chafes. The t-shirt should transport the moisture to the outside, depending on the cold it can also be a long-sleeve when jogging.

2.) Runners, take care of your skin

What sunscreen is in summer, moisturizer is in winter. The lips in particular quickly become brittle due to the cold skin and require care. Anyone who tends to chafe spots should use protective ointment, because anything is better than running a "wolf". Anyone who has been walking around like a cowboy all day after a long round because every touch on the inner thighs hurts like hell will look for a remedy, which is available in every pharmacy.

3.) Joggers, dress (not too) warmly

When the thermometer shows minus degrees, there is no time for short clothes. But: You shouldn’t go on the running track in your ski equipment either. Anyone who dresses too warm now tends to sweat quickly and thus puts unnecessary strain on the body. Rule of thumb: When you step out the door, you should shiver slightly. The effort will bring the body up to temperature quickly enough. Also important: In winter it gets dark faster, so pay attention to visibility when choosing clothing.

4.) Keep your eyes open when choosing shoes

The light shoes from the summer are now on break. Similar to car tires, the same applies to running shoes: Now other qualities are needed. If you walk a lot in the forest, the leaves provide additional cushioning free of charge. But it is slippery, roots are covered, the shoes should be able to take a beating. Many sports shoe manufacturers also offer Gore-Tex models for winter. This keeps your feet pleasantly warm and dry.

5.) Keep your head and hands warm

The human body loses a large part of its heat through the head. Not only is it uncomfortable when the cold wind blows through wet hair or ears, it also increases the risk of catching a cold. That's stupid in normal times, but now in the pandemic you want to avoid every cold symptom as much as possible. If you take a look around at biathletes and cross-country skiers, you'll quickly see which hats are used frequently, and you've made the right choice with us for the winter running too. A little tip on the side: If you like to run to music, the headphones also have additional protection for the ear canal - just don't listen too loud. You should also get a selection of gloves, otherwise running won't be fun.

6. Remains visible: From seeing and being seen

Anyone who has a job during normal working hours has another problem: you go to work in the dark and come home in the dark. If you're working from home, you might be able to use your lunch break. But if you have no choice and take advantage of the dark streets, you should make sure to see – and be seen. In addition to the clothing mentioned above, there are now excellent headlamps with which you could even walk in the forest. However, there are now also solutions for hanging a front and a rear light at the sports discounter. This is a bit more comfortable and you are visible from all sides.

7. Running clothes: The wet has to come out - and stay outside

You don't have to run in every weather. But you can. Probably the nastiest weather is continuous rain with temperatures in the single digits. Now the running clothing shows what it can really do. On normal days, a running jacket that is reasonably water-repellent and breaks the wind is sufficient. But if Petrus is in a really bad mood, you should have a jacket with a Goretex membrane in your closet.

8. For runners: do not train sick

Exercising with a cold is usually not a problem. But especially in Corona times you should think twice about whether you are really fit enough for an extended run. If you have just been vaccinated or boosted, it is also advisable to act with the handbrake on. If you have a fever, you are banned from exercising anyway, otherwise the infection threatens to attack the heart muscles. Inflammation in the neck area should also be cured first.

9. Warm up well before running in winter!

If you have a tough session coming up, don't go full throttle straight away. If the muscles are still cold, the risk of injury is naturally higher in winter, so slowly increase the load. Once you feel that your body is revved up, you can always step on the gas.

10. Quickly take a shower after running

Once you have finished your round, you should quickly get warm and not cool down outside. This increases the risk of catching a cold. Instead, take a quick, warm shower. If you have to go there first, you should definitely take clothes with you. The layer covering the upper body should at least be dry.