The days are getting colder – the fall has Germany firmly under control. Many outdoor athletes refrain from the darker season on the training outdoors and make it rather comfortable on the sofa. In spite of all weather conditions, others cycle to work every day. With the right equipment, jogging or cycling does not have to be abandoned. Some tips:
Tip 1 – Warm up properly
If you come from heated rooms for sports 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, a warm-up for five to ten minutes before going to the sport and then get into the usual training.
Tip 2 – Do not wear too warm
Many recreational athletes dress in winter weather too warm. Athletes dress best in the wind or minus degrees according to the three-layer principle: functional underwear, a warming insulating layer such as fleece, which does not store 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.
Tip 3 – Protect your head, feet, and hands
It is also advisable to wear a hat, scarf and light gloves because the human loses about 40 percent of the 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. For 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.
Tip 4 – Reflective clothing for safety
Light and reflective clothing increase safety for joggers and cyclists. A bright yellow or orange safety vest can also help cyclists feel better in traffic.
Tip 5 – Sufficient light on the bike
The bike should be easily recognizable in the dark, both through its lighting and through reflective materials. With missing or not functioning lighting Radlern threatens a fine of at least 20 euros. Also, this can have expensive consequences for accidents.
Tip 6 – Slow down the pace while biking
With slippery paving, snow, and ice, the risk of falls for cyclists is generally high. Cyclists should slow down the pace and neither corner nor brake 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.
Tip 7 – Strengthen the immune system
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 stimulate the production of the stimulant hormone serotonin and the circulation. Even in gray, cloudy skies, natural daylight is three to four times as intense as the room lighting. Experts advise going outside for half an hour if possible.