The days are getting colder – the fall has Germany firmly under control. With the right equipment, however, jogging or cycling does not have to be abandoned. Some tips:
Warm up properly: if you come from heated rooms for the sport outside, the organism must first adjust to the low temperatures. Those who start with full intensity immediately inhale the cold air too quickly and risk irritating the pharynx, bronchi, and lungs. This increases the risk of cold. Muscles and joints also take longer to reach operating temperature. Therefore, warm up for five to ten minutes before going to the spot and then get into the usual training.
Do not wear too warm: many recreational athletes dress in winter weather too warm. Athletes dress best in wind or minus degrees according to the three-layer principle: functional underwear, a warm insulating layer such as fleece, which stores no moisture, and a protective layer. This can be, for example, a breathable windbreaker that lets moisture escape from the inside out, but keeps out wind, rain, and snow. Cotton clothing is not suitable because it stores the sweat and cools the athlete faster.
Protecting the head, feet, and hands: It is also advisable to wear a hat, scarf and light gloves because people lose about 40 percent of their body heat over the head and neck. If you ride a bike in winter, you have to protect your hands and feet well against the cold, otherwise, you will soon become numb. In the hands, lined and windproof gloves are a must. Two pairs of socks only help when the shoe is not too tight because the air between the foot and the shoe is insulating. Also neoprene overshoes and breathable rain pants help against freezing temperatures.
Reflective safety clothing: Light and reflective clothing with reflective fabric increase safety for joggers and cyclists. A bright yellow or orange safety vest can also help cyclists feel better in traffic.
Sufficient light on the bike: the bike should be easily recognizable in the dark, both through its own lighting and through reflectors. In addition, this can have expensive consequences in accidents.
Slowing down the speed of biking: With slippery paving, snow, and ice, the risk of falls for cyclists is generally high. Cyclists should definitely slow the pace and neither corner nor break in curves. Also for bicycles, there are now special winter tires and provided with metal pins road spikes. If you also set the saddle a few centimeters lower, you can quickly get in touch with both feet if necessary.
Strengthen the immune system: last but not least, regular exercise such as walking, running or cycling in the cold season not only strengthens the immune system and protects against infections but also helps against the mood low in the dark season. Sport and exercise in the fresh air to stimulate the production of the stimulating hormone serotonin and the circulation. Even in gray, cloudy skies, natural daylight is three to four times as strong as room lighting. Experts advise going outside for half an hour if possible.