Winter fitness - important facts, smart food and fitnessHi everyone!

Fitness motivation often depends on the temperature out there. Particularly winter fitness motivation decreases while it’s getting colder. Additionally lots of sportsmen and women are unsure, whether running outside during winter’s time was harmful for their lungs or if they ran into danger of catching a cold.

If you prepare properly, such fears are absolutely groundless. Thus, I’d like to show you some important facts for your winter fitness training today.


Proper breathing

Experts say that inhaling through the nose is ideal, since the air is warmed, before it enters the lungs. If we experience degrees below zero, a soft towel before the mouth and the nose can also be very helpful.

Additionally, it is mandatory that you warm up your whole body properly before you start. Ideally, you should walk for 10 minutes or so. You can start increasing your speed as soon as you feel that your body has properly warmed up. Definitely, you should avoid starting too fast: if you did, you could risk severe muscle and joint injuries.


Proper shoes

In winter’s time you might be faced with snowy and icy pavements, which may cause falling and injuries. In order to be able to resist icy pavements, it is necessary to wear appropriate shoes. Running shoes with a grippy sole help to keep you balanced.

Additionally, you need to adapt your running style to the pavement conditions. All in all, joggers should run more cautiously in the winter.


Proper clothing

Probably the most important mistake when doing sports outside in the winter is dressing too warmly. If you dress too warmly, you’ll risk hyperthermia. The body temperature rises already within a few minutes exercising, which makes the jogger sweat. This strains your circulation.

This is why experienced joggers wear a T-shirt with a longsleeve and a jacket. It is important that all the clothes are breathable, so that the body temperature does not raise too fast and sweat can be transported to the surface. A rue of thumb is: If a jogger experiences the air during their first steps as brisk and a little cold, they won’t sweat too much during the training.

Proper protection for head and hands

Hands and the head easiliy go hyperthermic, if they are not protected appropriately. Caps, headbands and gloves form useful equipment for joggers during the winter. Additionally, it may be helpful to wear clothes with reflectors, particularly during the dark morning and evening hours to ensure that other road users recognize you.


Proper pace

Unsettled weather, very low temperatures and icy pavements should be considered when you plan your training. The main goal for exercising in the winter should not be to exceed your summer performance, but rather to work out moderately in order to stay fit and capable for the spring season. Additionally – particularly in the winter – a jogger should have a warm shower directly after the training is finished. If this is not manageable, they should at least change their clothes immediately, since it is important to wear dry clothes in order to prevent catching a cold.

Enjoy it and take care :-)