In winter, nobody has to do without
their sports program. Those who overcome themselves now and put on the running
shoes, get healthier through the cold season.
The motivation stands and falls with
the temperature: As soon as it gets colder outside, the desire to run away
disappears. In addition, many athletes are unsure in winter: Does the cold air
not harm the lungs? And do not I catch a cold when I go jogging at minus
degrees?
Such fears are usually unfounded, says
Kuno Hottenrott, professor of sports medicine at Martin Luther University in
Halle-Wittenberg and former national coach in the German Triathlon Union, on
the contrary: "Even in winter, light sports strengthen the immune
system." At best, protect the movement from viruses and bacteria and thus
prevent a cold. But to stay healthy, it is important to pay attention.
Breathe properly and warm up
In the cold season, the right thing to
do is to breathe properly: experts recommend that you always breathe through
your nose because then the air is warmed up before it reaches the lungs. In
freezing temperatures, a thin cloth also protects the mouth and nose, for
example, a so-called "buff" - a narrow scarf that can be slipped over
the face if necessary.
In order to get used to the outside
temperature of the body and lungs, it is advisable to warm up extensively. The
ideal is ten minutes of brisk walking before the actual training. When the body
is at operating temperature, the runner can slowly increase his pace. He should
definitely avoid running away from the cold: If you start too fast, it will
expire slightly and put a strain on muscles, tendons, and ligaments.
Proper shoes protect against injury
The most fun jogging on freshly fallen
snow: The soft pad cushions every step trains the condition and reflexes of the
runner. It is more difficult with ice surfaces under the snow, muddy dirt roads
or damp leaves on the asphalt. On such a surface, the run quickly turns into a
slide - in the worst case, bruises, abrasions and ligament tears threaten.
To keep his injury risk as low as
possible, the runner needs good shoes. "The soles need a good grip in snow
and wet," says barrel expert Hottenrott. Running shoes with a non-slip
profile are just as suitable as special trail shoes, which are available from
specialist retailers. Similar to football boots, these have a coarse sole
profile, which provides additional support.
Hottenrott also recommends adopting
the running style to the ground conditions, curbing the pace and taking every
step wisely. "Runners should run more focused overall, not expect a secure
grip," he explains. Routes with many curves are to be avoided in bad
weather - the risk of slipping here is greatest. More suitable are running
routes, which are well cleared even in winter, for example, public paths and
sidewalks.
Do not pack too thick
Probably the most common mistake when
jogging in the cold season: dressing too warm. Jan Fitschen, marathon runner
and European champion over 10,000 meters, knows this phenomenon - and its dangers.
"Anyone who packs up too many risks overheating," he says. After just
a few minutes, the body temperature rises, the runner starts to sweat. Those
who are dressed too warm now unnecessarily burden their circulation.
Experienced runners rely on the
well-tried onion peel principle. "I prefer a warming long sleeve and a
windproof jacket over a classic T-shirt," says professional runner
Fitschen. Important: The garments must be breathable and permeable to
perspiration. This is the only way to keep the skin surface warm and dry and
sweat to the outside. From external influences - such as wet and cold -
protects a functional jacket best. For many competitive athletes, the rule of
thumb is: only those who feel the first few meters on foot as slightly cool
will not get too sweaty later.
Protect hands and head from the cold
Because the hands cool down very
quickly when running, gloves are indispensable for frost and wind. "In
addition to the extremities, the body also loses a lot of heat over the
head," says the marathon runner. Caps, headbands or shawls keep your head
dry and warm. Headgear with integrated reflectors makes the runner well visible
to other road users.
Because the danger of being overlooked
is highest in winter, especially in the dark morning or evening hours. Good
protection is therefore provided by reflective vests or wristbands that
shine brightly in the light cone of a car. In some running jackets already reflective
strips are
incorporated, such as the zipper. "Modern headlamps offer a high level of
comfort, prevent you from being overlooked quickly and also improve your own
vision," says Fitschen.
Reduce speed and move quickly
Especially important in autumn and
winter: the right training dose. Now is not the time for peak performance.
Already because of the poor soil conditions, it is not possible to tie in with
the times from the summer. The goal should be rather to come with a certain
basic fitness over the winter in order to restart in the spring. Whether or not
a runner demands too much from his body, he realizes after training: he is
beaten off and exhausted. "Anyone who feels tired but fit after training
has done everything right," says marathon runner Fitschen.
Immediately after jogging it says: off
to the warm and under the hot shower. If this is not possible, the athlete
should have clothes to wear with him. "The layer of clothing that rests
directly on the skin must always be dry after training," explains Jan
Fitschen. After all, if you stay in sweaty running clothes for too long or take
breaks, you are actually risking a cold.