5 tips for jogging in winter

The cold season is slowly approaching - it makes you want to snuggle up on the couch in a blanket. But jogging in winter is especially good for your body. We give you tips on what you should bear in mind when running in the cold and what benefits jogging has for your body.

You can do the warm-up indoors or start the running session at a slower pace. This allows your muscles to warm up slowly. Allow around ten minutes for this. This will allow your body to get used to the temperature. When it's cold, muscles tend to cramp, making your body more susceptible to injury. This is why warming up is particularly important.

Run yourself out slowly at the end of the session instead of really stepping on the gas again. After training, relaxation and stretching are important for your body - and you can do this indoors in the warmth. For example, foam rollers or resistance bands can help you to loosen up and stretch your muscles.

The right shoes are the be-all and end-all here. These should be particularly non-slip, cushioned and as waterproof as possible** so that they can keep you safe in all weathers. When it comes to clothing, you should opt for warm equipment that is also breathable. A common mistake here is to dress too warmly. You generate a lot of body heat during your workout, which is often underestimated. You can also protect your hands, ears and mouth with the right equipment. A multifunctional scarf, which you pull lightly over your mouth, protects your lungs from the cold. Also make sure that it dawns earlier. If you start your workout a little later, you should get yourself reflectors and a headlamp if necessary.

Especially if you are not yet particularly fit and want to start jogging, your body is facing a new challenge anyway. The low temperatures are also hard on the body. Either look for another endurance training programme for beginners or start slowly with a quarter of an hour of leisurely jogging so that your body can get used to the training very slowly. However, if you have a pre-existing medical condition, you should consult your doctor.

Even though almost everyone knows this and it's the natural way to breathe: in winter in particular, it's important to breathe in through the nose to protect the lungs and prevent the mucous membranes of the bronchial tubes from drying out. The nose also filters the air, which is heated and can therefore enter your body more easily. A scarf, as described above, protects you from the cold air.

The cold season is predestined for colds and infections. If you've caught one, you should realise, especially when it's cold, that it's better to take a break from training for a little longer. Exercising while ill is not healthy, whatever the weather. Your body is also weakened by the sport, which means it no longer has the strength to fully recover.

Regardless of the temperature or time of year - jogging and endurance sports in general strengthen your immune system. However, the cold strengthens your resistance even more. This means you are better protected against illnesses such as colds and flu, which are not uncommon at this time of year.

As your body needs more energy at cold temperatures, you automatically burn more calories. Your body tries to compensate for the temperature difference and ensure that your organs are supplied with energy.

Many people become lazy and listless in the dark months. However, fresh air in particular helps to lift your mood and generally make you feel better. This gives you new power and energy. In fact, your body produces more melatonin - a sleep hormone - in the winter months due to less exercise and less fresh air. You can counteract this by being active outside in the light and fresh air.

With the appropriate clothing and the right warm-up, nothing stands in the way of jogging in winter. You'll also benefit from some positive effects on your body and mind. What are you waiting for? Get into your running shoes and off you go!