Jogging in winter: How to keep your outdoor workouts effective and healthy

The sky is gray, the thermometer shows only a few degrees—and yet you still feel pulled outside? Excellent! Jogging in winter may sound uncomfortable to many at first, but it has lots of benefits. The fresh air, a little daylight, and the exercise are good for your body and soul—especially in the dark season. With the right equipment, a few simple rules, and a little motivation, your winter run won’t be torture, but an energy booster.

Fresh Air to Cure the Winter Blues

During the winter months, we often spend much less time outdoors—especially during the week. Yet this is precisely when our bodies are most sensitive to the lack of daylight. Although the skin in Central Europe can hardly produce any vitamin D from sunlight between November and February, even diffuse light can lift our mood. That’s why it’s worth working out no matter what.

Tip: If indoor workouts are more your thing, checkout our article on ice hockey!

In addition, exercise causes the release of endorphins – the so-called happiness hormones. Just half an hour of jogging can help reduce stress and significantly improve your mood. If you run regularly, you should stick with it even in winter: if you take a complete break from training, you will lose your fitness more quickly – and find it all the harder to get back into it in the spring.

The Right Clothing: Layers Keep the Shivers at Bay

When running in winter, layering is your best friend. Instead of a thick jacket, wear several thin layers that can be adjusted to your activity level:

• First layer (base layer): Breathable, close-fitting functional underwear that wicks moisture away from the body
• Second layer: Warm material such as fleece or merino wool
• Third layer (outer shell): A windproof and/or water-repellent running jacket or vest, depending on the weather conditions.

Important: You may feel a little chilly when you start, but after a few minutes you will warm up by moving. If you dress too warmly, you risk sweating heavily and then cooling down.

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Don’t Forget to Warm up

Before you head out into the cold, warm up briefly at home. Dynamic stretching, a few squats, or lunges will get your circulation going without making you sweat. This will make the start of your run more comfortable and help prevent injuries.

Safe and Comfy

Shoes and Socks

Choose running shoes with good tread, such as trail running models, which provide more grip on slippery surfaces. Also make sure the upper material is water-repellent. Running socks made of merino wool not only keep your feet warm, they are also breathable, odor-resistant, and protect the Achilles tendon.

Head, Hands, Visibility

You lose a lot of heat through your head when it’s cold – a thin hat or headband will protect you. Gloves are also a good idea, because jogging with cold fingers is no fun. Make sure you’re visible too: reflective clothing or armbands increase your safety in traffic. If you run in the dark or in the woods, you should also carry a headlamp – this protects you from tripping hazards and makes you visible to others.

Route and Wind Strategy

Choose your running route carefully. Avoid icy sidewalks and run on cleared paths or forest trails instead. Practical tip: Start your run into the wind – that way, you’ll have a tailwind on the way back and won’t cool down unnecessarily when you’re sweaty.

Tips for Frosty Weather

At temperatures below freezing, cold air can irritate your airways. Wearing a scarf or multifunctional cloth over your mouth and nose helps to warm the air slightly.

Music and Podcasts for Motivation

You’ve got the right clothes – now you just need to get motivated? Listening to upbeat music makes it so much easier. No joke! It has now been scientifically proven that music can boost your performance. And if you don’t have a challenging interval training session ahead of you, i.e., the performance boost from your favorite music isn’t so important, but you still want to distract yourself aurally? Then there are still plenty of podcasts and audiobooks to listen to during your running sessions. You can read an interesting article on this topic from our blog.

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Good to know: We also have an article on how to pick jogging headphones.

Teufel Headphones

After Training, Get Warm

Once you are thoroughly warmed up and have worked up a sweat, you should head indoors after your run. Take a quick shower, put on some dry, warm clothes, and then do some stretching. This will help your body to relax and cool down.

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You should not place damp running shoes on the heater – this may damage the material. Instead, stuff them with newspaper and let them dry at room temperature.

Extra tip: After your run, a warm, protein-rich meal will aid recovery – ideally in combination with fluids to compensate for water loss.

Enjoy Going Outside in Winter: Headphones and Portable Speakers from Teufel

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▶ The AIRY OPEN TWSOpens in new tab love fresh air – just like you. Thanks to their open design, your ears remain free, which makes you feel safe, especially when jogging or cycling in the city. Rain? No problem! With IPX4 protection, they can even withstand light showers. The ultra-light ear hooks stay securely in place even during long training sessions without causing discomfort. And best of all, the transparent sound mode ensures that you can enjoy the beat while still being aware of your surroundings. Your music, your rhythm – the sound of your favorite playlist will push you even further.

▶ ROCKSTER GO 2Opens in new tab: Compact yet robust, the ROCKSTER GO 2 is your reliable outdoor companion. Its rubberized housing is waterproof to IP67, so it can easily withstand a rain shower. In addition, the portable outdoor speaker is certified for use in temperatures as low as minus 10 degrees Celsius, so it won’t get frostbite anytime soon.

Teufel In-Ear Headphones

Summary

• You should keep up your regular jogging routine in winter so you don’t lose fitness.
• Spending time outdoors allows your body to absorb important vitamin D, which helps combat the winter blues.
• When jogging in winter, use the layering principle for your clothing. It’s okay to feel a little chilly at the start. This will prevent you from overheating while running because you are dressed too warmly.
• Music not only motivates you on gray days, but has also been proven to increase performance.