Outdoor Sports in Winter – You Should Pay Attention to This

In the cold season, there are many opportunities to engage in outdoor sports. Sports such as skiing and cross-country skiing are typical winter activities.

However, you don't have to give up classic summer sports like jogging, fitness, and cycling, regardless of the weather. But is training in the cold really healthy?

How should I shape my sports nutrition in winter? And what do you need to keep in mind to stay healthy despite freezing temperatures?

What happens to your body when it's cold?

Before we provide specific tips on how to optimize your outdoor sports activities during the cold season, we want to explain how the body reacts to very low temperatures:

The body's first reaction to cold is the narrowing of small blood vessels near the surface of the body. As a result, less blood flows to the surface, preventing it from cooling down. Additionally, more blood and thus heat are directed towards the essential internal organs. If your body is exposed to very cold temperatures for an extended period, muscle coordination and performance decline.

There is an increased risk of injury due to the cold. Before any signs of frostbite appear, the body attempts to increase blood flow by widening the blood vessels. This is a final effort to raise the temperature at the skin's surface. If you continue to be in a very cold environment without protection, body temperature will continue to drop, causing the vessels to narrow again. To safeguard against hypothermia, we have prepared some helpful tips for you.

5 tips for outdoor sports in winter

1. The right equipment for the winter

To keep your body as warm as possible in cold temperatures while engaging in outdoor sports, you should wear functional clothing. Unlike cotton clothing, which absorbs moisture and releases it slowly, functional clothing quickly absorbs moisture and wicks it away. It also dries faster than cotton. The principle of moisture release only works if it can evaporate outside. Therefore, it makes sense to use a jacket or vest with functional properties as your outermost layer. Otherwise, moisture can accumulate and cannot be expelled.

Generally, layering is recommended. Depending on the outside temperature, several layers should be worn. Air released by the body collects between the layers to keep you warm. As the innermost layer, you can wear tight-fitting thermal underwear made of synthetic fibers, commonly known as ski underwear.

It is essential to protect your head and hands with a hood, headband, and gloves, as these areas release a lot of heat. If you're skiing or snowboarding, using a helmet is advisable. When starting outdoor training, ensure that you are not too warmly dressed. Excessive sweating can lead to damp clothing and increase the risk of catching a cold.

The right footwear is also crucial for wet, cold, or snowy conditions. To keep your feet dry and warm, various sports shoe brands offer winter running shoes with water-repellent uppers. If you prefer not to purchase new sports shoes, consider wearing a second pair of socks. Regardless of the shoes you choose, ensure they have soles with a grippy profile to provide optimal traction and minimize the risk of injury on snow or icy surfaces.

To ensure visibility during dark seasons, many sports equipment items such as jackets, sweaters, pants, and shoes come with reflective elements. Headlamps are also effective for enhancing visibility.

2. Warm-up in cool temperatures

Don't skip warming up at any time of the year. Your body always requires a preparation phase before athletic activities. Firstly, it needs to reach its "operating temperature" through general warm-ups (e.g., slow jogging).

Secondly, muscles, tendons, ligaments, and joints require mobility exercises (e.g., joint circles) to minimize the risk of injury. Mobilization increases blood circulation and prepares your body for upcoming physical stress. It's also recommended to include coordination exercises in your warm-up (e.g., balance exercises). Tailor your warm-up to the sport you're practicing; the more coordination and speed are involved, the more focus you should place on the corresponding joints and muscles during warming up.

If you're jogging, cross-country skiing, or ice skating, start with a slow pace for the warm-up and gradually increase it after 10-15 minutes. If skiing or snowboarding, the strain on the knees and hips is much higher. For injury prevention, ensure you mobilize the affected joints (e.g., hip circles, knee rocking, and circling). During skiing and snowboarding, take it slow and use the first descent to acclimate.

If you're wearing multiple layers, consider shedding a layer once you’re warmed up. In any case, ensure that you do not get cold while warming up.

3. Breathing and intensity

After putting on the right equipment and warming up, you're ready to start your workout outdoors. What should you pay attention to during your physical activity?

When exercising outdoors at high intensity, your heart rate increases, causing your breathing to become faster and stronger. Cold air can be detrimental to the lungs, throat, and airways when temperatures drop below freezing. Therefore, it’s advisable to inhale through your nose. This allows the air to warm up in your nasal passages. The air is not only heated but also humidified and filtered. If you breathe in solely through your mouth, the cold air directly enters your lungs.

The more accustomed you are to exercising in cold temperatures and the better your fitness level, the better your body will adapt. Less well-trained individuals need to take care not to push their pace too hard, use proper breathing techniques, and gradually acclimatize to the cold.

If your pace is too high and you breathe in cold air through your mouth, you risk damaging your health. Particularly those with chronic heart or respiratory issues must be cautious when inhaling icy air, as it may provoke asthma attacks more frequently.

4. Cool down

Many athletes skip cooling down due to time constraints or because they underestimate its importance. However, taking the time to cool down after running or skiing is essential for maintaining health.

By gradually reducing your activity, you help your body transition from an activated state to a calmer one, allowing your heart rate to decrease steadily. To relieve muscle tension and enhance flexibility, consider incorporating stretching exercises into your cool-down routine after outdoor sports.

5. Nutrition

To give your body a fit and energized feeling in the winter, a hot breakfast is ideal. The warmed food not only conserves energy in your body but also allows your metabolism to respond positively with heightened activity.

In winter, rely more on warming ingredients such as oats , oatmeal , oat milk, and spices like cinnamon, cloves, or nutmeg. For instance, a warm breakfast could be a porridge from VERIVAL, such as the delicious Sport Porridge . High-protein toppings like chia seeds , nuts , cashews , or berries , and cranberries are particularly fitting.

Your thirst may not be as pronounced in winter as in summer. Nevertheless, your body requires almost as much fluid during winter as in warmer seasons. Heated indoor air can be dry, drawing moisture from your body. If you exercise, you will lose additional fluids. Ensure you drink plenty of unsweetened tea and water.

Sports in winter – definitely!

In summary, exercising in cold temperatures is highly recommended, as it not only enhances endurance and strength but also boosts your immune system and well-being. Additionally, exercising in fresh air is simply beneficial.

However, you must pay attention to various factors and precautions. By using appropriate clothing and equipment, warming up and cooling down properly, practicing correct breathing techniques and intensity, and adjusting your sports diet, we can only wish you great enjoyment and fun in your outdoor workouts.

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