Walking, jogging, cycling in winter

Outdoor sports in Winter – why not? At first, the external cold causes a chill, but soon, the blood vessels in the skin and muscles open, and the body is flooded with a pleasant, warm feeling. However, there are a few things to remember when exercising in the cold.

Running in Winter: be careful on slippery floors and in the dark

You can run in Winter as well as in summer. However, there are a few seasonal features to consider: wintry landscapes are not without problems, and slippery leaves or covered ice have caused many joggers to fall. Grippy soles, which you should look for when buying running shoes, provide a certain amount of protection. But even they can’t do anything if the runner suddenly steps on a puddle of ice.

Therefore, It is better to walk on paved paths. By the way, Contrary to popular belief, many runners prefer firm ground to uneven and soft ground, such as forest paths, which can lead to Achilles tendon inflammation.

If you are forced to walk in the dark due to long working hours, you should prefer paths that you know and that are illuminated. Otherwise, it is advisable to take a flashlight or headlamp with you.

 

No special warm-up is required in Winter.

For example, a special warm-up before the winter jogging session with stretching exercises is often recommended but is not necessary. Studies have shown that static stretching cuts off blood flow to the muscles, reducing the supply of oxygen to the muscles and tiring them out more quickly.

Protection against sore muscles is also not to be expected. To warm up, on the other hand – as with any sport – it makes sense to start slowly.

Walking optimal in Winter

When walking, you keep your feet on the ground, so there is hardly any risk of accidents, even on snowy or muddy ground. So, for many joggers, it is a good alternative. Even better suited is Nordic walking, which, in any case, originates in winter cross-country skiing. In addition, walking with sticks turns classic walking into a full-body workout. On the one hand, this has the advantage that the legs and upper body are trained. On the other hand, energy and calorie consumption increases overall since more muscles are active overall.

According to sports medicine studies, Nordic Walking uses 90% of the entire musculature. The oxygen and calorie turnover increases by 20 per cent compared to regular walking. In addition, using the poles relieves the joints since the body load is better distributed through the “four legs”. That’s why there is hardly a better entry-level sport, especially for overweight people.

The tips of the walking sticks are made of hard metal, so they easily penetrate snow and mud. For hard ground, there are also so-called pads that can be pulled over the tips. In addition, the walking sticks can be used for gymnastic exercises between or after training. Since the body cools down more quickly in Winter, these should last at most ten minutes – otherwise, colds are inevitable.

 

Proper clothing when cycling in Winter

Unless it’s snowing or the road is freezing, there’s nothing wrong with cycling in Winter. Proper clothing is even more critical than other outdoor sports because the airflow ensures that the temperature felt on the skin drops further. Wrapping up your feet, head, and hands warmly is essential because they are particularly vulnerable to the cold in freezing temperatures.

You will find a whole range of special gloves, shoes, headbands and hats in the specialist shop. It would help if you didn’t do without a helmet in Winter, either. In addition to breathable underwear, a wind- and water-repellent jacket is advisable. The trousers should also be windproof. As with other times of the year, the bike must be maintained and in optimal condition.

Winterize the bike

The brake cables should be greased in frost to protect them from freezing. Coated brake cables and hydraulic brakes are insensitive to cold and freezing water. Tires with a pronounced, comprehensive profile ensure better contact with the road surface. In wet and slippery conditions, it also reduces the tire pressure a little.

Critical: Only brakes in measured portions tend to strain the rear wheel brake more. If cycle paths are snowed over, you can switch to the cleared road – which is also legally permitted in this case.

Conclusion

With good preparation and prudence, there are hardly any particular risks in winter outdoor sports. As long as the paths for jogging, walking, or cycling are halfway illuminated, and there are no extreme conditions such as snow or freezing wet conditions, there is no greater risk of accidents than in summer.