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ENGLISH Fitness Endurance exercise is good for the immune system if you do it moderately at a reasonable pace. This also includes jogging in the open air. It may even help you protect yourself against coughs, colds and the like. Experienced runners know that you can jog all year round. The cold, ice, and snow may make it harder putting on your running shoes and leaving the house. However, many runners do not want to miss out on the feeling of wellbeing and their training even in winter. Here are a few tips to help you train safely even in the cold season. Black ice Running on freshly fallen snow makes for some amazing sensations: dry snow gives you good grip, ensures a firm step and provides additional cushioning. But since a layer of ice can be hidden under the snow, you have to be careful. The best way to do this is to shorten the stride length, increase the frequency, put your whole foot down and balance with your arms. It is important to always feel whether you are slipping in order to avoid dangerous accidents. Dress warmly The right clothing and running shoes are more important than ever in winter. Trail shoes are best for jogging on JOGGING IN WINTER? Running in the cold is unhealthy! This statement is simply wrong. Jogging in winter is by no means harmful and even strengthens the immune system. snow. They are more robust, have a water-repellent surface and give the foot better stability. It is advisable to wear spikes in the case of icing. Footballers, for example, use spikes for a better grip on the lawn. In addition, long socks warm the calves and Achilles tendons. Running clothes should consist of a sports shirt or vest, a long-sleeved shirt and tight-fitting pants. This way sweat can be released to the outside and the skin stays dry. Since most of the body heat is given off through the head, a hat and headband should be worn. Smart watches and fitness trackers are helpful gimmicks that are fun and also increase motivation. Choose safe routes If you run the same route in winter at the same speed as in summer, you are at an increased risk of injury. It is worth looking for a route where the conditions are right, even in winter. They should offer protection from the wind, good sight in the dark through street lights and ideally the paths should be sprinkled regularly. But still: always watch out! Paths can also be slippery through damp foliage. An unfortunate slip can have long-term consequences. And of course, as with any good workout, don‘t forget to warm up. If you consider all of this, nothing should stand in the way of winter jogging. With a little luck you even have the whole park to yourself. (ek,ts,sw) Keine Lust auf doppelte Wege? Nutzt unseren Vorbestell-Service per App! Wir informieren euch, sobald Eure Bestellung da ist. Innerhalb Berlins liefern wir auch gern direkt bis an die Haustür. Bei Fragen zum Botendienst oder zur App: Sprecht uns einfach an. MEINE APOTHEKE gibt es kostenlos für iOS und Android. 20% OFF GUTSCHEIN AFTER SHAVE TONIC Kühlt und entspannt die Haut nach der Rasur. Bio-Hamamelis wirkt tonisierend. Glasflasche (150 ml). Gutschein einlösbar bis 31. Dezember 2020 Rudi-Dutschke-Straße 8 Axel Springer Passage 10969 Berlin Telefon 030 257 678 20 Montag bis Freitag 8.30 bis 19.00 Uhr Samstag 9.00 bis 13.00 Uhr Inh. Matthias Philipp e. Kfm. APOASP_Check_120x85_2011.indd 1 21.10.20 20:56 46 CHECK | AUSGABE 3 CHECK | AUSGABE 3 47

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blu, hinnerk, gab, rik, Leo – die Magazine der blu Mediengruppe erscheinen monatlich in den Metropolen Deutschlands. Die nationale Reichweite der Magazine ermöglicht den reisefreudigen Lesern Zugriff auf alle Informationen immer und überall. Themenschwerpunkte sind neben der regionalen queeren Szene, Kultur, Wellness, Design, Mode und Reise. Unsere Titel sind mit der lokalen Community jahrzehntelang gewachsen und eng verbunden, was durch Medienpartnerschaften mit den CSD-Paraden in Hamburg, Berlin, München und Frankfurt sowie zahlreiche Kooperationen, wie der Christmas Avenue in Köln, seinen Ausdruck findet.