Jogging in autumn: train healthy and safe instead of pausing
When the days get shorter and cooler in autumn, many do not want to miss out on the sport outdoors. However, many people ignore the fact that health can be endangered. Here’s how to keep fit during the cold season.
Clothes make athletes
It starts with the clothes. One is too cold, the other too warm. The mediocrity matters. The tip: put several thin layers on top of each other. Dr. Ursula Marschall, head of the competence center for medicine at the “Barmer GEK”, advises in the health magazine gesund-leben-heute.de about the so-called onion principle. Functional underwear should be used as the lowest and most breathable clothing as the top layer. Those who do not threaten to overcool. For wet cotton clothes quickly soaks up with water and gets cold. Therefore, should generally be dispensed with sports clothing made of cotton.
It is recommended to wear a special thin running trousers while jogging. It makes running easier and provides enough warmth. In addition, the body emits most of the heat not over the legs but over the head. Therefore, cotton caps are not recommended during jogging. Many sporting goods manufacturers offer hats and gloves made of special functional fabric, which are suitable for autumn and winter.
Proper grip under your feet
As an alternative to the classic running shoes, therefore, so-called trail shoes are available for jogging. Because as the “Süddeutsche Zeitung” reports, according to Dr. med. Anton Dunzendorfer of the Road Safety Board, 39 percent of all sports accidents crashes. Since it rains a lot in the fall, the surfaces are often wet and mushy. The profile of these shoes gives you more grip and reduces the risk of falling. They also keep you warm and water repellent. Thus, annoying blisters on the feet can be avoided. If you want it cheaper, perhaps waterproof sock covers are enough.
Due to the weather conditions, it is foggy in many places in autumn. The view is often impaired during jogging. Reflectors, flashing lights and a headlamp can help here. They help to see and, above all, to be seen.
Healthy jogging: It all depends on the breathing technique
If you are properly dressed and equipped, it can almost start. It is important to warm up properly. This will help you get the circulation going and provide better blood flow, which is important in defying the cold at low temperatures.
When jogging, make sure to inhale through the nose and exhale through the mouth. This helps to avoid a sore throat. Those who comply with these rules, should not only safe, but also come through the autumn healthy, without giving up the beloved running sport.