Warm up better before running on cooler days

Running on chilly days: why proper warm-up is so important
Some people prefer to stay indoors all day, when the weather is wet and cold. Nobody wants to catch typical autumn illnesses and then it is not comfortable outdoors. Athletes are also bothered by the cooler temperatures. But with the right clothes and, above all, a good warm-up program, you do not need to give up your usual training session.
Nobody has to give up training in bad weather
Many people are reluctant to go outside in the fall, when wet and cold weather sets in and the days get shorter and darker. For many joggers, however, this is no reason to pause with the training. And they do not have to, if they follow some recommendations. Well warmed up and dressed properly, nothing speaks against the usual training sessions. "Five to ten minutes you should plan to warm up to prepare the body for the adverse climatic conditions," said Rüdiger Reer in a message from the news agency dpa. Reer is General Secretary of the German Sports Doctors' Association (DGSP) and Professor in the Department of Sports and Movement Medicine of the Institute of Human Movement Sciences at the University of Hamburg.

Warm up before jogging in winter. Picture: Kzenon - fotolia

Start slowly after warming up
This allows joggers to walk slowly and bounce carefully. When walking, they should especially stretch the legs, without neglecting the other body regions. "You should move dynamically and increase the load slowly, not at the same time demand a high load." Then you better start when running slowly. Other sports experts agree that warm-up before exercise - regardless of the sport and regardless of temperature - is important. However, opinions differ as to the question of stretching before sport.

It depends on the right clothes
But not only on the pre-program it comes in cooler temperatures. Even with the right clothes, running in wind and weather becomes more pleasant. "In fact, the principle is: There is no bad weather, only bad clothes," said Reer. This should be both breathable and wind and rain repellent. Ideally, you put things on the so-called onion principle. "Because at the beginning of the training, the body is not equal to operating temperature." Since it heats up in the course of training, but you should have a little something to undress. (Ad)