How to stay healthy and motivated when jogging and in cold temperatures

When it gets wet and dark outside, or even snows, you quickly lose the desire to slip into your running shoes and go jogging full of vigor. But with a few tips and tricks you can overcome your weaker self and train motivated even in the cold half of the year. And running units in autumn or winter pay off twice – how Asics front runner Marie John betrays.

This is how you can motivate yourself to run in autumn or winter

So with cold Temperatures and the way from the couch to the training track is not so difficult in snow, it helps to always keep in mind how proud and happy you feel after running. “I am particularly motivated by the thought of the feeling afterwards. The feeling of having done something, of being in motion and of feeling that I am healthy. “

Sport increases the release of happiness hormones. The exertion causes the body to release endorphins at the stage in which it should actually feel exhaustion. That makes you happy and drives away the winter blues of the dark season. So a good reason to get up and start walking. After a short run in the fresh air, you will definitely feel elated and proud of yourself.

In addition, the snow-covered winter landscape is a wonderful running backdrop, which also lifts the mood. Marie John knows that too: “The running scenery at home in the Main area motivates me again and again to lace up my running shoes.”

Good preparation is everything

In cold temperatures, the running training must also be adjusted accordingly. The running expert recommends the following tips.

1. Warm up and run out

In winter, training in icy temperatures is particularly stressful for the body. Exercise can be prevented with a warm-up and a light warm-up. By stretching and light jogging sessions will loosen up your cold, cramped muscles and make your workout much easier. That too Finally stretch is important to avoid sore muscles and tension, knows the Asics front runner. “At the end of my run, I like to stretch in the stairwell and not outside,” reports Marie John. This way the sweaty body does not cool down and you avoid a big cold.

2. Sufficient fluids

Drinking enough water is just as important in winter as it is in summer, because the body can become dehydrated even in cold temperatures. As a hot tip, Marie John recommends lukewarm tea instead of cold water. So you do not cool down even with training units in the minus range.

Article tip: Drink properly: So much fluids a day is really healthy

3. The right running technique and the ideal footwear

In autumn and winter it is advisable to wear running shoes that have more profile and thicker soles. This will prevent you from slipping so quickly and prevents your feet from getting wet.

In winter conditions you should also pay attention to the correct running technique. With smaller steps and by putting your entire foot on, you have a secure hold and avoid slipping on the frozen walkway.

4. The right running outfit

To make the training fun, you should be careful not to wrap yourself up too warm. Because if you wear too many or too thick layers of cotton, you will quickly get too hot, you will start to sweat and therefore freeze more easily.

Marie John recommends thinner, more breathable clothing. This wicks moisture and sweat away from the body and prevents you from cooling down too quickly. According to the onion principle, several layers of it can be put on top of each other. In this way you are ideally prepared for your training.

From then on it is too cold for winter running training

When it is better to give up running cannot be determined 100 percent in this way.

“You can’t say that in general, it certainly varies from person to person. For me personally, the humidity also plays a role, ”says the running expert. As an asthmatic, it is easier for her to run in low humidity because the air is then usually clearer and she can breathe better.

If it is very cold, it is advisable to breathe only through your nose or to wrap a scarf over your mouth. This has the advantage that the air has a longer way to the lungs and is warmed up by then. But then only loose sessions should be carried out.

As soon as you find it difficult to breathe or the cold air feels stinging when you breathe in, it is better not to go jogging so as not to stress your lungs too much.