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Sport Column: So it runs - too cold! Running in winter is harmless

23:20  08 december  2022
23:20  08 december  2022 Source:   focus.de

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Our columnist is annoyed. All too often, experts warn that running is not healthy at cold temperatures. Nonsense, he thinks and wonders: What should be wrong to move? You should only be careful.

Laufen in der Kälte ist mit der richtigen Vorbereitung unbedenklich, sagt Kolumnist Mike Kleiß. Getty Images/Cavan Images RF © Getty Images/Cavan Images RF Running in the cold is harmless with the right preparation, says Columnist Mike Kleiß. Getty Images/Cavan Images RF

The cold wave has now reached us almost everywhere in Germany. And they are back on time for the cold temperatures. The running experts who claim: running is unhealthy below minus 10 degrees. The main reason is said to be that ligaments, tendons and muscles are not sufficiently supplied with blood at extremely cold temperatures and therefore less elastic, which means that the risk of injury increases.

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Another argument of the concerns: The dry and cold air irritates our mucous membranes. This makes them more susceptible to pathogens. I could now add that many people have been cold more often in winter and that it is advised against running with fever and strong cold. With some common sense, this should really be clear to everyone anyway, right?

There is no too cold weather, just too little preparation

honestly? Forget all of this. If you want to run in winter, if you want to run at "extreme" temperatures, then run. It is only important that they are dressed accordingly. Wear several layers on top of each other so that you have the opportunity to take things out when it gets too warm and vice versa: If it gets too cold again, you should be able to put on something quickly. In addition, run slowly. You don't need a special warm -up program at all, and stretching is overrated. Indeed, you can warm up. Slowly increase the pace.

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That means:

one to two kilometers in a real warm -up pace, then a little faster, increase the pace until - when you are warm enough - you have reached your favorite speed, if you approach the goal, slowly run out in winter. They are slowly the pace, and after stopping there are indeed some stretching exercises for ligaments and muscles are an advantage.

also applies: do not sweat in the cold for long, under the warm shower or in the hot bathtub.

The thing with the dry air

If you want to protect yourself a little from cold and dry air, as well as the throat area, simply because you may not feel comfortable with it, you simply pull a light cloth over your mouth and nose for the first kilometers.

So the breath remains moist in any case. There are these towels from some special manufacturers, but you can also simply become inventive yourself. Use the turtleneck of the running shirt, for example, or a neckerchief. If you still have the fabric masks that are no longer allowed to protect against the coronavirus, these are almost perfect for it.

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cold and run, a no go?

over the years I have really talked to many doctors about running in winter. Especially whether it is good to jog with a cold. Almost all of them were and are agreed: fever never goes on the running track!

a little runny nose or a light cough are no reason not to walk. However, it is very important here! Those who are struck take out gas. Then there is only a light, slow run. And no more. These runs - even at extreme temperatures - strengthen our immune system. Fresh air, lots of oxygen, are true salvation.

only breathe through the nose. Why then?

Finally, I would like to clean up with an old myth. If you only breathe through your nose in winter while running, not through your mouth, is less susceptible to virus diseases, it is said. First of all, it is quite unlikely that if you walk alone through the forest - you suddenly swallow a virus that jumps out very badly behind a tree.

In addition, it is also the same here: whether by nose or mouth, how and when and where and what more viruses reach us is not sufficiently proven. But what is very likely: If you breathe in sports, whether through your mouth, nose or even both, will probably be very well advised.

in German and without irony: just breathe as you want, just run.

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Cold levers defense mechanism of the nose - in winter you get a faster .
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