Sport and fitness are recommended at any time of the year, even in winter. The immune system also benefits from outdoor sports activities, especially during the cold season, since it keeps you fit and healthy. It is important to know your own physical limits and not to exceed them. Anyone starting out in the cold months with outdoor sports should also seek detailed medical advice and examination beforehand. This is because the cold has effects on the organism, which can occur more often during sport. However, if you follow a few tips and rules for optimal equipment and training, you are on the safe side and can really enjoy your running training, even in the cold season.

Longer warm-up, but shorter cool-down for optimum running performance

It is important to always run at the right speed and not to want to perform at the highest level in every training session, that would be counterproductive. Even if you regularly go jogging, in the cold season, you will notice that your susceptibility to flu or colds is significantly reduced. So a cold, cough or sore throat no longer stand a chance. In addition, moderate running in autumn and in the cold season helps to reduce stress. The right clothing is already crucial, because if you dress incorrectly, your risk of catching a cold can actually increase. You should also practise a warm-up phase before every running session to keep your muscles flexible and protect them from injury. Otherwise, unpleasant muscle strain can be the result. You should also adapt all your equipment to the cold weather. Remember that there is a certain danger from the dark months because there is simply no daylight. For this reason, reflectors and a headlamp should be part of your equipment, especially if you want to run long distances. It's best to wear bright coloured clothing in the winter mornings and evenings, as this will increase your visibility for others up to 200 metres. The warm-up before each run should last at least 15 minutes, especially in the cold season. If you do not pay attention to this, your muscles could tense and cramp up. In contrast to the warmer months, the warm-up phase should therefore always be slightly longer in the cold season. However, it is exactly the opposite with the so-called cool-down, which should not last for too long.

In cold weather, always cover your airways while running

And you should not do the stretching exercises outside during the cold season, but in a well-tempered room. Before stretching, please change your clothes and do not do the stretching exercises in sweaty clothes. Your whole organism works quite differently in the cold season than in summer, especially when you go jogging. Cold air can damage your lungs and bronchial tubes. That is why the right breathing technique is crucial. You should avoid breathing the cold and dry air deep through your mouth. The unpleasant consequence would be the drying out of mucous membranes and airways. A chesty cough could then mean that you would have to stop running early. If you suffer from sensitive airways or even asthma, breathing the wrong way round can even trigger an attack, known as cold asthma. A thin cloth in front of your mouth while you are running can help. Before you start your jogging session, you should measure the outside temperature. From a medical point of view, outside temperatures as low as -10°C are completely harmless for running training for healthy athletes. Also remember not to wrap yourself up too snugly and warmly, but simply follow the proven rule of thumb that as soon as you step outside, you should experience a slight chilly feeling. Then you are properly dressed. Bear in mind that you'll get warm quickly anyway when you're exercising outside. The torso is much more sensitive to cold than arms and legs. This is why the so-called onion look with its layered structure is ideal as protection against the cold. With it you combine 3 layers of clothing, whereby the first layer lies directly against the skin to keep it as dry as possible.

Breathable clothing in onion look according to the 3-layer principle

Sweat should not even get the chance to evaporate on the skin, as this creates a cooling effect. With the second layer you provide the necessary protection, ideally using a winter running jersey or a fleece jacket. With the third functional layer you protect yourself sufficiently against rain and wind. A waistcoat or jacket made of waterproof and windproof membranes is ideal for this. Softshell jackets are very comfortable to wear because they are light, elastic and soft. Weatherproof and breathable, this material also gives you perfect freedom of movement. However, keep in mind that Softshell garments are not waterproof. In case of snow or rain, you should therefore prefer clothes made of Hardshell. To protect your hands and head, it is best to use a hat and gloves. Special hats made of functional fibres wick perspiration away from the outside but do not absorb moisture themselves. These hats are a bit more expensive to purchase, but for every runner in the cold season this is a worthwhile investment. The optimal footwear for ice or wet conditions is also very important. If you don't pay attention to this, even a few slippery leaves will make you lose your footing. Good running shoes for the cold season are characterised above all by the fact that they are breathable, have a high level of cushioning and moisture protection and the outsole is very grippy. Always remember to start your winter training in moderation. So don't expect to run too far, prolong the warm-up phase and move the stretching exercises inside. Cover your nose and mouth with a thin cloth, dress according to the layer principle and use special running clothes with reflectors and a headlamp. If you also make sure you have winter running shoes, you can enjoy your running workout even in the cold season.