Running in the cold: How to stay warm even in winter?

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Many people have longer endurance in cold weather.

Decided to run outside despite the low temperatures? Then you deserve a lot of praise. Physical exertion in the cold has many advantages over exercise in the summer heat.

Many people have longer endurance in cold weather. However, you should make sure that you are dressed especially warmly. Unexpected heavy rain or strong winds can quickly cause freezing in winter. It’s best to wear several thin, breathable layers.

appropriate clothing

The “onion look” has the advantage that cold air is trapped between individual layers and heated by the body. And if the weather gets too warm, you can quickly remove the outermost layer before it freezes. Materials such as wool and polyester are best suited for this because they absorb less sweat. The body loses four times more heat than normal when exposed to moisture, and in the worst-case scenario, this can lead to hypothermia.

Protect your head and hands

You should also wear a hat, scarf and gloves to avoid catching a cold. If you are not protected, you will lose body heat primarily through your hands. But the head also needs to be protected: Special running caps made of functional fibers are ideal as they do not absorb moisture.

Don’t forget to warm up

In the cold, blood flows primarily to vital organs such as the heart, lungs and brain, blood vessels in the extremities narrow and blood flow decreases. This is why your feet and hands get cold first in cold weather. It is important to do a few exercises to improve blood circulation in the muscles before physical exertion outdoors, especially when the temperature outside is low.

The basic rule for warming up: The same exercise or activity to be done later should be done at a lower intensity.

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Nutrition is also important

When it comes to nutrition, you can do a few tricks to keep yourself warm in the cold. Paprika gives a hot kick to the stomach; Sprinkle a small amount on your snacks an hour before your run. The capsaicin contained in hot peppers increases your body temperature, which, as a pleasant side effect, also speeds up calorie burning.

By the way, no matter how tempting the thought may be, you should not drink ice cold water after sweating. A warm drink is much kinder to the stomach and metabolism. (centimeter)