The best tips for city jogging

Where do I run best?

According to German road traffic regulations, at least joggers are considered to be pedestrians, and for them the sidewalk is there. Who gets caught on the street or on the bike path, must therefore expect a fine of 35 €. If there is no sidewalk, you can of course run on the street, for your own safety as possible in the direction of oncoming traffic. "If you jog your headset, you should set the volume so that you can still hear the bicycle bells and blue lights," says Jost Henning Kärger, traffic expert at the ADAC.

Is jogging on asphalt not unhealthy?

There is no study to show that running on asphalt is more damaging to the joints than in the forest. The risk of slipping or buckling is even lower. On asphalt, however, running is monotonous for the joints because there are fewer inclines and bumps. The result can be one-sided stress and problems such as Achilles tendonitis. The sports physician Dr. For this reason, Matthias Marquardt recommends regularly strengthening the muscles of the legs and buttocks: "For example, push one leg off the seat of a park bench and stretch your foot, knee and hip (3 x 10 reps per side) or jump with it Closed feet on a curb and back (3 x 20-30 jumps) .These exercises can be wonderfully combined with the running program. "

How can I find my way around a foreign city better?

A GPS-enabled sports watch with track function (for example, from Garmin or Polar) records the distance traveled and leads back to the starting point, if you run times. Even a navigation app for the smartphone (eg from Falk) can show the way. Important tip for an emergency: "I always have money in my pocket, if I am in a foreign city," says Christoph Wenter, who offers guided city walks in Munich. "Then I can take a taxi in case of emergency or jump into the subway." If you do not feel like jogging alone, you can book a local guide such as Christoph Wenter for around 50 euros per hour: sight-jogging is now available in every major city in Germany and Europe. "Experienced runs give you exciting background knowledge and explore paths that not everyone knows," says Wenter.

Is the air in the city clean enough to walk?

In cities, particulate matter pollution is obviously higher because of road traffic than in rural areas. And with every breath tiny particles of particulate matter enter the lungs. Nevertheless, the sports physician Dr. Matthias Marquardt: "The positive effects of jogging outweigh the pollution: The regular endurance training prevents metabolic and cardiovascular diseases.As many people live in the city, they should rather jog than not at all." Good tip: On roads with trees or green strips, the carbon monoxide content is lower according to studies. And: In the early morning and after rain showers, the air is of course the cleanest.

When I'm abroad: Can I run away from the time difference?

Yes! Although jogging does not bring away fatigue, it helps to find the new rhythm faster. So, if you land with jetlag in a foreign city, it is best to sleep for a few hours and slip into the running shoes in the early afternoon: refueling, moving, waking up - and then sleeping well in the evening. "The runs should be easy and not too long," says Dr. Matthias Marquardt. "Travel and jet lag are exhausting enough for the body."

Do I have to dress differently for the city than for the forest?

Depends on whether you want to look better in the city. Above all, well-being clothing is important, if possible, a functional shirt, which directs the sweat outward, a comfortable trousers, possibly a light jacket. In Islamic countries, out of respect, of course, arms and legs should be covered. But you do not need special asphalt shoes, and those who have no joint problems can even walk with barefoot shoes. However, trail running models with a strong outsole can be uncomfortable.

Run on the spot - does that really work?

It looks a bit silly when runners at red lights up and abhopsen. "The advantage: you consume energy and remain in the flow of movement," says the sports physician Dr. med. Matthias Marquardt. "The training effect, however, has no effect, the pulse does not drop sharply in the short time." So whether you walk or stop is a matter of taste. Whatever you decide: stretching to the green phase does not make sense! The muscle tone decreases with stretched muscles, the risk of injury increases. So please stretch after training.