With the falling temperatures, the reluctance to do the obligatory outdoor run increases. Jogging in winter is one thing above all else: healthy. Why this is so and how you can defy the cold with the right running clothing is explained here.
According to current statistics, in 2020 over five million people aged 14 and over often jogged – or did a forest or cross-country run. The numbers make it clear how great the interest in running is in this country. Nevertheless, it cannot be denied that many joggers lose their motivation in the winter months. Your immune system is even strengthened by the cold if you go running regularly. Because as the saying goes: there is no such thing as bad weather, just wrong clothing.
Which running clothes are suitable for winter?
Due to the low temperatures, many joggers tend to dress too warmly – this can lead to a build-up of heat and a common cold. Therefore, always choose your running clothes for the winter wisely. The onion principle is also a tried and tested system here, as the air between the layers can better store body heat. And another tip: It doesn’t matter if you freeze for the first five minutes, as your body will heat up sufficiently after the first few steps. What is important for the individual layers is explained in more detail below.
How to protect your upper body while running
The running cap
That we give off a large part of our body heat through our heads is just a myth. Nevertheless, on cold days it is advisable to wear a loud cap or at least a headband (to protect the ears). However, make sure you use thin and breathable materials so that your head does not overheat while jogging.
The running clothes
When it comes to running clothing for the winter, you should not only pay attention to the materials, but also to the fit. Because the fact is: If things sit too loosely, cold air can collect between the layers and cool the body. Fast-drying and breathable synthetic fibers (e.g. polyester and polyamide), which transport wet sweat away from the body, are best suited. To increase blood circulation in the legs, you can also put on running clothes with compression.
The barrel top
So-called softshell running jackets are best suited for cold days: They are lighter than normal jackets, windproof and water-repellent (ideally) and breathable. It is important that the textiles fit closely to the body without restricting your movements so that the warm air cannot escape. You can wear a short-sleeved running shirt or a long-sleeved thermal shirt underneath, for example – depending on how cold it is outside.
How to protect your legs from the cold
The running shorts
While running shorts and pants are suitable for milder days, long running tights made of softshell materials or compression pants protect you from the cold in winter. The materials are also breathable and promote blood flow to your calves and thighs. Alternatively, there are also special thermal leggings for jogging, which men in particular like to combine with shorts over them. Make sure that your running shorts are always windproof and water-repellent.
The running shoes
Since it is often not only cold, but also muddy or wet outside in the winter months, water-repellent running shoes are the best choice. In order to minimize the risk of slipping in snow and ice, the steps should have an appropriate profile and be cut so that you can roll your feet properly in them. Make sure that you have a good and secure grip so that you do not slip your feet while jogging in your shoes.
The running socks
Since your feet sweat a lot when jogging, special running socks are the best choice. These are made from breathable material mixtures that wick sweat away to the outside and minimize blistering.
Why is running so healthy in winter?
There is no question that running is healthy. Those who go jogging regularly strengthen their immune system and thus minimize the risk of illness. But does that also apply in winter? The answer is of course: yes! If you protect yourself from the cold temperatures with the appropriate running clothing, you will burn even more calories than in summer. This is because, for the same performance, your body needs more energy to supply blood to the organs. In other words: in winter you can even lose weight significantly better while jogging. Even if you run an average of 150 minutes a week (spread over several days).
However, keep in mind that the cold can hit the lungs of inexperienced joggers. But even for die-hard professionals, when the outside temperature drops below minus ten degrees, it is no longer recommended to go for a run outside, as the airways can dry out more quickly. A long walk in the open air is of course always possible.
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I have been working in the news industry for over 6 years, first as a reporter and now as an editor. I have covered politics extensively, and my work has appeared in major newspapers and online news outlets around the world. In addition to my writing, I also contribute regularly to 24 Hours World.
