Khaberni - The German Association for Orthopedic Surgery and Sports Medicine stated that the cold increases the risk of injury during running in the winter, because as the temperature drops, the blood flow to the muscles, ligaments, and tendons decreases, thus they become less flexible and more susceptible to injury. Moreover, the dry air strains the respiratory system.
To exercise effectively during the winter, the following measures should be followed:
1- Dressing in Layers
It is necessary to wear clothes according to the principle of layers, where the layer closest to the body should be made of fabrics that allow air passage and absorb sweat quickly.
Sports underwear is better than a cotton t-shirt, as the latter stays damp for a longer time, which leads to faster cooling of the body.
A long-sleeved wool shirt is ideal as a middle layer because it provides good warmth, while a running jacket that allows air passage is ideal over it.
Running clothes should not be too warm to the point of causing excessive sweating, because if the sweat dries, the body cools down quickly.
2- Intensive Warm-up
The warm-up should be intensive and precise, to reduce the risk of injury.
3- Breathing through the Nose
When we breathe through the nose instead of the mouth, the air reaches the lungs warmer, which reduces the pressure on the respiratory system.
4- Practicing Stretching Indoors
After finishing running, it's time to stretch; this should be done in a warm environment, indoors, as this reduces the pressure on the ligaments and muscles. Moreover, standing sweaty in the cold leads to rapid cooling of the body.
