CHECK Berlin #3

ENGLISH
Fitness
Endurance exercise is
good for the immune system
if you do it moderately
at a reasonable pace. This
also includes jogging in
the open air. It may even
help you protect yourself
against coughs, colds
and the like. Experienced
runners know that you can
jog all year round. The cold,
ice, and snow may make
it harder putting on your
running shoes and leaving
the house. However, many
runners do not want to
miss out on the feeling of
wellbeing and their training
even in winter. Here are a
few tips to help you train
safely even in the cold
season.
Black ice
Running on freshly fallen
snow makes for some
amazing sensations: dry
snow gives you good grip,
ensures a firm step and
provides additional cushioning.
But since a layer of
ice can be hidden under the
snow, you have to be careful.
The best way to do this is to
shorten the stride length,
increase the frequency, put
your whole foot down and
balance with your arms. It
is important to always feel
whether you are slipping in
order to avoid dangerous
accidents.
Dress warmly
The right clothing and running
shoes are more important
than ever in winter. Trail
shoes are best for jogging on
JOGGING IN WINTER?
Running in the cold is unhealthy!
This statement is simply wrong.
Jogging in winter is by no means
harmful and even strengthens the
immune system.
snow. They are more robust,
have a water-repellent
surface and give the foot
better stability. It is advisable
to wear spikes in the case of
icing. Footballers, for example,
use spikes for a better
grip on the lawn. In addition,
long socks warm the calves
and Achilles tendons.
Running clothes should consist
of a sports shirt or vest,
a long-sleeved shirt and
tight-fitting pants. This way
sweat can be released to the
outside and the skin stays
dry. Since most of the body
heat is given off through the
head, a hat and headband
should be worn. Smart watches
and fitness trackers
are helpful gimmicks that
are fun and also increase
motivation.
Choose safe routes
If you run the same route in
winter at the same speed
as in summer, you are at an
increased risk of injury. It
is worth looking for a route
where the conditions are
right, even in winter. They
should offer protection from
the wind, good sight in the
dark through street lights
and ideally the paths should
be sprinkled regularly. But
still: always watch out!
Paths can also be slippery
through damp foliage. An
unfortunate slip can have
long-term consequences.
And of course, as with any
good workout, don‘t forget to
warm up.
If you consider all of this,
nothing should stand in the
way of winter jogging. With
a little luck you even have
the whole park to yourself.
(ek,ts,sw)
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