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When the inner bastard starts to complain about the winter temperatures, one can silence him with some convincing arguments.

Because at up to ten degrees minus, outdoor sports are not a problem for healthy people. It only depends on the right equipment. What you have to pay attention to, the experts reveal below.

The right clothes

Even in winter: Do not wear too warm, because the body generates a lot of its own heat while running. To maintain its core temperature of 37 degrees, the body can increase its basal metabolic rate fourfold. Therefore, the experts advise to a mufti-layered clothing onion principle. And that begins with breathable functional underwear that transports sweat outward and keeps your skin dry. This is followed by a heat-insulating layer, for example, made of fleece. The conclusion is a wind- or waterproof functional jacket as wind or moisture protection. To keep your legs cool, joggers should wear long tracksuit bottoms. Since a lot of body heat is released over the head, the experts advise to cap or headband. Gloves help to keep hands warm, which cool down very quickly when jogging. The conclusion is showing with a good profile, so you do not slip on winery floors. If you notice on the way that it is slippery, you should immediately shorten the stride length, increase the stride frequency and put on the whole foot while running.

Good for health

Winter endurance sports such as biathlon or cross-country skiing show that even at temperatures below freezing, athletic peak performance can be provided. Those who jog outside in winter can even strengthen their immune system. Assuming you are healthy: People with cardiovascular diseases should ask their doctor if they are allowed to exercise even in wintry temperatures. The experts also recommend that you walk slowly warm while breathing in through your nose and exhale your mouth so that the air already arrives a bit warmed up in the lungs. If the air is too cold, you can wear a cloth over your nose and mouth.

Safe through the darkness

Since it gets dark early in winter, runners should wear reflective clothing, or make sure that the sportswear has reflective tapes.

Since these are usually very small, the experts advise a reflective vest. A headlamp not only provides a better view of your own but also makes you better seen. Taking the phone with you should be a must for joggers in every season to call for help if necessary.