We can still exercise outdoors in winter

You don't have to give up outdoor running in winter; in fact, it is just as recommended at this time of year, provided that certain rules are followed. However, you should also bear in mind that in cold weather, steady-paced and lower intensity running should be your goal, which will also help you achieve better performance in the spring. By doing so, you can strengthen not only our physical fitness but also your mental freshness.

Those who have "sworn" to take up outdoor running as their New Year's resolution need not despair, although experts recommend that beginners start with walking and only then put on their running shoes. This is because exercising in the cold and sudden temperature changes can be very stressful for an untrained body. Perhaps the best way to put it is that those who are only a few kilometers away from the start of their athletic careers should not start their regular running training in the middle of winter. In other words, those who are not yet sufficiently trained should opt for more intense and faster-paced walks and then, after one or two "trial runs" of this kind, start running outdoors. A half-hour walk every day or a few hours of walking in the fresh air each week brings people closer to running, and not least to the love of nature. On the other hand, those who exercise and run regularly throughout the year, in other words, get their bodies used to changes in weather, have certainly experienced that exercising in the cold can have benefits that are worth taking advantage of. Here are a few tips that are worth following.

In cold weather, you need to pay much more attention to warming up before training, as without it, there is a greater risk of injury to muscles that are still stiff. Perhaps it is best to start your exercises with light running or dynamic warm-up elements, such as small jumps and lunges, followed by circular arm and leg movements. This stimulates blood circulation in the muscles. It should be noted that so-called warm-up exercises are recommended, but they are not a substitute for "tuning up" and can only be used as part of it. You also need to take time for stretching after running, which is essential for protecting your muscles and joints. Wearing the right clothing is just as important for winter running. According to experts, the colder the weather, the more layers or thicker clothing you should wear. The best choice seems to be long-sleeved, technical running pants and tops made of moisture-wicking fabric. This means that the base layer of clothing—which is in direct contact with your body—should allow sweat to evaporate easily and be well ventilated. Layered clothing helps regulate our body temperature. For example, wear a warm jacket over your thermal "base layer," and then add a water-repellent running top. In this case, choose a windproof and waterproof jacket. Since your ears and fingers cool down the fastest when you are outdoors, you need to take extra care of them! Wearing a hat and gloves when running in winter is not only recommended, but also mandatory. In this case, the rule of thumb is: as soon as you finish running, take off your sweaty clothes and take a shower.

When running in winter, always choose your location carefully – this is especially true for amateurs! At this time of year, you should avoid running in the forest, because the frozen soil, and the uneven ground covered by leaves and snow can increase the risk of accidents. Instead, you may prefer routes that are well lit and have a lower risk of slipping: safer running tracks, running tracks with records. In such cases, take smaller steps, as this can help you avoid falling on slippery ground, but it can also protect your joints. The right shoes and soles can greatly contribute to enjoying the experience of running outdoors and, of course, the beauty of nature. Visibility is especially important in winter: wear reflective ankle and wrist bands, and more colorful accessories.

Strange as it may seem, it is important to pay attention to hydration even in winter, because although you feel less thirsty in the cold , hydration is just as important as it is in the summer heat. You also need to replenish lost fluids in winter, so drink plenty of water or electrolytes – because your body can become dehydrated not only in hot weather – and hot drinks also protect you from cooling down.

Those who often run outdoors, their bodies constantly adapt to the cooler weather, but even in winter, lower-intensity exercise is recommended. In winter, treadmills are available for faster-paced running. Many sports doctors do not recommend outdoor running in temperatures below minus ten degrees Celsius, as this can cause excessive stress even for regular exercisers. It goes without saying that you should not train when you are ill: you should take a break from training, so even in the case of a mild cold, it is advisable to continue running after recovery.

Another golden rule is not to try to break records in winter; at this time of year, you should primarily focus on laying the foundations for your future performance, i.e., improving your endurance. As already mentioned, this period is about slower-paced, longer runs that require endurance, so be patient with your body! Be satisfied with the fact that winter running can be extremely healthy and enjoyable – if you follow the rules outlined above. If you do so, exercising in the cold will not only strengthen your immune system, but also help protect you against infections, improves your circulation, increases your tolerance to cold and your lung capacity, and provides your body with more oxygen, thereby refreshing your mind. Some studies also point out that it reduces stress, improves the quality of your sleep, and generally has a positive effect on your mood. If nothing else, this alone is reason enough to get up from our chairs and go outside...

Author: Ferenc Király