Walking, jogging, cycling in winter

Outdoor sports in winter - why not? First, the external cold causes a chill, but soon open the blood vessels of skin and muscles and the body is flowed through by a pleasant-warm feeling. When exercising in the cold, however, there are some points to consider.

Running in winter: Beware of slippery floors and darkness

You can run in winter as well as in summer. However, there are some seasonal peculiarities to consider: Wintery landscapes are not without problems, slippery leaves or covered ice surfaces have already brought down so many joggers. Grippy soles, which you should pay attention to when buying running shoes, provide some protection. But even they can not do anything if the runner suddenly steps on an ice puddle.

Therefore: Better run the same on paved paths. By the way: Contrary to popular belief, many runners get a solid surface even better than uneven and soft soils as on forest roads, which may rather lead to inflammation of the Achilles tendon.

If you are forced to walk in the dark due to long working hours, you should prefer paths that he knows and that are illuminated as much as possible. Otherwise, it is recommended to bring a pocket or headlamp.

No special warm-up required in winter

A special warm-up in front of the winter jogging unit, for example through stretch exercises, is often recommended, but is not necessary. Studies have shown that especially in static stretching exercises, the blood flow to the muscles is interrupted, so that they are less supplied with oxygen and thus fatigue faster.

Even protection against muscle soreness is not expected. In order to warm up, however - as with any sport - makes sense to just start slowly.

Walking optimally in winter

When walking, you stay on the ground with your feet so that there is hardly any risk of an accident, even on snowy or muddy floors. For many joggers it is a good alternative. Even more suitable is Nordic Walking, which in any case has its origins in winter cross-country skiing. In addition, walking with sticks from classical walking makes a total body workout. This has the advantage that not only the legs, but also the upper body is trained, on the other hand increases the total energy and calorie sales, as in sum, more muscles are active.

According to sports medical examinations, 90 percent of the entire musculature is claimed during Nordic Walking. Oxygen and calorie sales increase by 20 percent compared to normal walking. In addition, the use of the poles ensures relief of the joints, as the "four legs" the body load is better distributed. Therefore, there is hardly a better entry-level sport, especially for overweight people.

The tips of the walking sticks are made of tungsten carbide, so they penetrate easily into snow and mud. For hard ground, there are also so-called pads, which can be pulled over the tips. In addition, the walking sticks for gymnastics exercises can be used between or after training. Since the body cools down faster in winter, but these should not take more than ten minutes - otherwise colds are inevitable.

Proper clothing when cycling in winter

Unless it is snowing or wet on the road has formed, there is no objection to cycling in winter. Even more than with other outdoor sports, the right clothing is important because the wind makes sure that the perceived temperature on the skin drops by more degrees. It is particularly important to pack your feet, head and hands warm, because they are particularly prone to cold in frosty temperatures.

The specialist shop has a whole range of special gloves, shoes, headbands and caps. Also on the helmet you should not do without in winter. In addition to breathable underwear, a wind and water repellent jacket is attached. The pants should be windproof. The bike must be maintained and in optimal condition, as it is at other times of the year.

Winterize the bike

In frost, the brake cables should be greased to protect them from freezing. Coated brake cables and hydraulic brakes are insensitive to cold and freezing water. Tires with a pronounced, wide-reaching profile ensure better contact with the road surface. When wet and slippery it also helps to reduce the tire pressure a bit.

Important: Brake only in metered portions and load rather the rear brake. If bike paths are snowed, you can avoid the cleared road - which incidentally, in this case, is also legally permissible.


With good preparation and prudence, there are hardly any special risks for winter outdoor sports. If the paths for jogging, walking or cycling are halfway lit and there are no extreme conditions such as snow or freezing wet, there is no greater risk of accidents than in summer.

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