Jogging in winter: This is what you need to pay attention to when it comes to shoes and running style

Motivation rises and falls with the temperature: As soon as it gets colder outside, the desire to run also disappears. In addition, many athletes are unsettled in winter: Doesn’t the cold air damage the lungs? And won’t I catch a cold if I go jogging in sub-zero temperatures?

Such fears are usually unfounded, says Kuno Hottenrott, professor of sports medicine at the Martin Luther University in Halle-Wittenberg and former national coach in the German Triathlon Union, on the contrary: “Even in winter, light exercise strengthens the immune system.” At best, exercise protects against viruses and bacteria and thus prevents the common cold. But in order to stay healthy, there are a few things you need to keep in mind.

In the cold season, the most important thing is correct breathing: experts recommend always breathing through your nose because the air is then warmed up before it reaches your lungs. In sub-zero temperatures, a thin cloth over the mouth and nose also protects, for example a so-called “buff” – a narrow scarf that can be pulled over the face if necessary.

In order to get your body and lungs used to the outside temperature, it is advisable to warm up thoroughly. Ten minutes of brisk walking before the actual workout is ideal. Once the body is at operating temperature, the runner can slowly increase his or her pace. He should definitely avoid running away from the cold: if you start too quickly, you will easily exhaust yourself and put strain on your muscles, tendons and ligaments.

Jogging on freshly fallen snow is the most fun: the soft surface cushions every step and trains the runner’s stamina and reflexes. It is more difficult with ice surfaces under the snow, muddy dirt roads or damp leaves on the asphalt. Running on such a surface quickly turns into a slippery experience – in the worst case scenario, there is a risk of bruises, abrasions and torn ligaments.

In order to keep the risk of injury as low as possible, runners need good shoes. “The soles need a good grip in snow and wet conditions,” says running expert Hottenrott. Running shoes with a non-slip profile are suitable here, as are special trail shoes that are available from specialist retailers. Similar to soccer shoes, these have a coarse sole profile that provides additional grip.

Hottenrott also recommends adapting your running style to the ground conditions, slowing down your pace and taking each step carefully. “Runners should run with more concentration overall and not expect a secure footing,” he explains. Routes with many curves should be completely avoided in bad weather – the risk of slipping is greatest here. Running routes that are well cleared even in winter, such as public paths and sidewalks, are more suitable.

Probably the most common mistake when jogging in the cold season: dressing too warmly. , marathon runner and European champion over 10,000 meters, knows this phenomenon – and its dangers. “If you wrap yourself up too warmly, you risk overheating,” he says. After just a few minutes, the body temperature rises and the runner begins to sweat. Anyone who is dressed too warmly is putting unnecessary strain on their circulation.

Experienced runners therefore rely on the tried and tested onion skin principle. “I put a warm long-sleeved shirt over a classic T-shirt and a windproof jacket over it,” says professional runner Fitschen. Important: The clothing items must be breathable and permeable to sweat. This is the only way to keep the surface of the skin warm and dry and to transport sweat away to the outside. A functional jacket provides the best protection against external influences – such as wetness and cold. The rule of thumb applies to many competitive athletes: Only those who find the first few meters of walking slightly cool will not sweat too much later.

Because your hands cool down particularly quickly when running, gloves are indispensable in frost and wind. “In addition to the extremities, the body also loses a lot of heat through the head,” says the marathon runner. Hats, headbands or scarves keep your head dry and warm. Headgear with integrated reflectors also makes the runner clearly visible to other road users.

The risk of being overlooked is highest in winter, especially in the dark morning or evening hours. Reflective vests or wristbands from specialist retailers, which shine brightly in the beam of a car, offer good protection. Some running jackets already have fluorescent stripes incorporated into them, for example on the zipper. “Modern headlamps offer a high level of comfort, prevent you from being overlooked and also improve your own vision,” says Fitschen.

Particularly important in autumn and winter: the right training dose. Now is not the time for peak performance. Because of the poor ground conditions it is not possible to repeat the times from the summer. Rather, the goal should be to get through the winter with a certain level of basic fitness so that you can start again in the spring. After training, a runner notices whether he might be asking too much of his body: he is worn out and exhausted. “If you feel slightly tired but fit after training, you have done everything right,” says marathon runner Fitschen.

Immediately after jogging it’s time to get warm and take a hot shower. If this is not possible, the athlete should have a change of clothes with them. “The layer of clothing that lies directly on the skin must always be dry after training,” explains Jan Fitschen. If you stand or take breaks in sweaty running clothes for too long, you actually risk catching a cold.

Note: This article comes from our archive.