Jogging in winter - staying fit in the cold season

Why is jogging in winter so healthy?

Wondering whether you should venture the long and uncomfortable journey from the couch to the outdoors? We have lots of good reasons for you to exercise in winter too:

1. Endurance training strengthens the immune system

In winter, we are more susceptible to colds and flu-like infections. Endurance sports such as cycling, jogging or walking stimulate our immune system to produce more immune cells. Sport also helps to reduce stress, which can weaken your immune system.[2]

Your immune system benefits most when you exercise outside. If we spend all our time indoors, the dry heating air irritates our airways. Humid winter air, on the other hand, moisturizes and strengthens the mucous membranes in the nose, mouth and throat. This makes it harder for viruses and other pathogens to penetrate our respiratory organs.[3]

Sunlight also stimulates vitamin D production, even on dull winter days. This not only plays a key role in bone metabolism, but also strengthens the immune system.[4]

2. Sport in winter lifts the mood

The sun is rarely seen in the dark winter months. It only gets light late and dark again early. As daylight boosts the production of the happiness hormone serotonin, we often feel listless, exhausted or depressed in winter. This is because the production of the happiness hormone is reduced and instead we feel a higher dose of the sleep hormone melatonin due to the darkness.[5]

Exercise in turn stimulates the production of serotonin, helping us to feel lively and happy again. So by jogging in the dark season, you can declare war on the winter blues.[6]

3. Exercising in sub-zero temperatures promotes fat burning

Tempting treats lurk around every corner, especially in winter. Who doesn't love snacking on Christmas cookies and gingerbread or treating themselves to a cup or two of punch or mulled wine at the Christmas market? It's not without reason that some of us put on a few kilos around Christmas time.

The good news: exercising in the cold, especially in sub-zero temperatures, helps us lose weight. Exercising in the cold air stimulates our fat burning more than at room temperature, because the body needs extra energy to keep warm. This means you can lose a kilo or two in no time at all - if you want to.[7]

Jogging in winter - what you need to bear in mind

So there are plenty of good reasons to continue training in winter instead of hiding indoors all day long. But if you want to continue your training during the cold season, there are a few things to bear in mind:

Adapt your running training to the low temperatures

Exercising in winter is not the same as jogging in summer. Your body needs longer to warm up and the cold air can put a strain on your respiratory system. It is therefore important to start slowly when temperatures drop below 0°C (32°F). Warm up your muscles, joints and ligaments for at least 5-10 minutes by running slowly.[8]

You can then increase the pace. We recommend that you focus on slow endurance runs in sub-zero temperatures and only use interval training sparingly.[9] When running at a steady pace, you can breathe in a regulated manner so that your airways and mucous membranes are not too stressed by the cold air.[10]

Sport in sub-zero temperatures from -10° Celsius (14°F)

Exercising in sub-zero temperatures and snowfall is generally not a problem. However, when it's snowing like crazy and it's freezing cold in winter, jogging can be unpleasant. From -10° (14°F) it is possible that the cold and dry air will overstrain your lungs and airways.[11] Above these temperatures, there is also a risk of free skin, hands, feet, arms and legs becoming hypothermic.[12]

Instead of exercising outdoors in these temperatures, wrap up warm and go for a long walk. You'll also be doing something good for your health. Alternatively, you can of course also train indoors on days like these.[13]

Incidentally, you should also skip training completely in winter if you are ill. A good night's sleep, plenty of rest and recovery are now on the agenda, because sport with a cold does more harm than good.

The right clothing and equipment for outdoor training

While you can wrap up really warm when going for a walk, this is more of a hindrance for endurance sports such as jogging or cycling. If you are dressed too warmly, you will quickly start sweating and the run will be unpleasant. It is better to dress so that you are slightly cold at the start. The movement will then warm you up quickly.[14]

Functional clothing is particularly suitable for endurance sports. We also recommend a hat or headband and gloves for temperatures above 7°C (45°F).[15] If you exercise in the afternoon, it is particularly important to wear reflective clothing. In winter, it gets dark early and jogging in the dark can be dangerous if you are not clearly visible to drivers on the road.

You also need different running shoes in winter than in summer. Winter running shoes generally offer you more cushioning, moisture protection and a grippy sole.[16]

Risks when jogging in winter

With the right clothing and good winter running shoes, nothing stands in the way of training in winter. However, pay attention to your body and its signals, especially on icy winter days. If you overdo it, run too fast or are dressed incorrectly, you are putting your body under unnecessary stress. This increases the risk of catching a flu-like infection or even the flu and being out of action for a longer period of time.[17]

In addition, the muscles and ligaments become strained more quickly in winter due to the cold.[18] So if you are a beginner, you should be particularly careful and start with very small steps.

The right sports program for the cold season

Even when the winter days are short, cold and gloomy, it's still worth getting out into the fresh air and exercising. Exercising in the fresh winter air has numerous health benefits and helps you stay fit and alert throughout the winter.

So, grab the right clothes and your winter running shoes and get outside.