Jogging is healthy because it trains the cardiovascular system. In addition, running a lot of calories burned: So makes regular jogging not only fun, but also slim over time. Running outdoors is possible all year round in wind and weather. Nevertheless, you should follow some rules when jogging in winter. We have put together the seven most important tips for you.
1. Good start
Although it is much more comfortable indoors, regular exercise in the fresh air strengthens the defense. At low temperatures shorter distances are possible, but more frequent runs. Good warm-up is especially important. You can do that already in the apartment before. All you have to do without jogging is on mirror-smooth paths. In addition, asthmatics should not practice endurance outdoor sports in very dry, cold air.
2. Good protection
Breathable headgear and gloves are just as much a part of jogging equipment in winter, as people lose 40 percent of their body heat via their heads and hands. In addition, cold sweat on the forehead increases the risk of cold. On very hard, frozen ground slightly dampened shoes are an advantage. Also recommended are shoes with a reasonable profile to prevent slipping on mud and snow.
3. Good air
Proper breathing is especially important in winter. Inhale through the nose and out through the mouth. This way the air gets better and there is no danger of too much cold air flowing into the bronchi. A lightweight scarf or turtleneck prevents sore throat or hoarseness.
4. Good view
A fixed pair of sunglasses should always be in the game when there is snow. In cold winds, bright sunglasses prevent jogging from becoming a tearful affair for the eyes. In the dark you should pay attention to clothing with reflectors, even a small flashlight or headlamp can be helpful. More security bring enough illuminated paths.
5. Good packaging
A breathable, but windproof and rain-repellent clothing is important - preferably onion principle. Cotton clothing is less suitable because it stores sweat and cools quickly. Do not pack too fat. If you are a little fresh in the first few minutes, then that's just right.
6. Good sip
Do not forget to drink before and after exercise. Even if the feeling of thirst in winter is not so strong and one believes less to sweat, the body needs enough liquid - not least because of the dry air.
7. Good graduation
After running you should immediately put on dry clothes or move the stretching exercises in the apartment. A hot shower or an extensive bath with mountain pine, eucalyptus or rosemary provides relaxation and relaxed muscles.
If, despite good preparation and follow-up, you contract a muscle injury or sprain, apply the PECH rule: P as pause, E as ice for cooling, C as compression (elastic bandage) and H as high positioning. It can also be used as a cooling, analgesic, and reducing swelling-promoting agent, such as a pain gel.