在寒冷的天气中跑步应注意什么

Step 1: Wear the right fabrics
Wear clothing made of fabric that wicks moisture away from your body, like polypropylene. Avoid cotton, which holds onto moisture. Fleece hats and gloves or mittens are a good choice because they allow skin to breathe, preventing your scalp and hands from getting too sweaty.
第一步：穿合适的衣服
穿那些能透气的编织成的衣服，比如聚丙烯。不要穿不透气的棉衣。羊毛帽子和手套或是连指手套都是很好的选择，因为他们能透气从而使皮肤呼吸，要避免头皮和手出太多的汗。

Step 2: Lay it on thick
If the temperature is between 0 and 20 Fahrenheit, wear two or three tops under a windproof jacket, wind pants over insulated tights, and a hat and gloves. If it dips below 0, add another top, another bottom, a pair of glove liners or an extra pair of mittens, and wrap a scarf around your mouth.
第二步：如果温度在0-20华氏温度之间，在防风夹克衫上还要穿2层，紧身衣上要套放风的裤子，并戴帽子和手套。如果低于0度华氏温度，再多穿一层。加层手套内衬或是再戴副连指手套，或是围条头巾。

Tip:Don’t make the mistake of overdressing – a good general rule is to dress for 20 degrees higher than the temperature because you warm up while running.
小贴士：不要穿太多——总的原则穿衣要高出当时的温度20华氏温度，因为当你跑步时你会热。

Step 3: Protect your feet
Wear running shoes with Gore-Tex uppers – they’ll keep out any wetness – and thick socks made of anything but cotton, which can cause blisters by absorbing moisture.
第三步：保护好双脚
穿有排汗功能的高泰斯鞋帮的跑鞋，只能穿棉袜，别的材料会吸收湿气而使脚形成水疱。

Step 4: Warm up inside
Before you head outside, do something inside that gets your blood flowing but doesn’t make you sweat, like walking up and down the stairs a few times.
第四步：在室内做些热身活动
在你去户外之前，做些舒展的热身活动但不要让你出汗，比如反复上下楼梯。

Step 5: Run like the wind
If wind is a factor, start out running into the bluster and end your run with the wind at your back. That way, the wind won’t give you a chill after you’ve worked up a sweat.
第五步：像风一样快跑
如果跑步时有风影响，开跑时要跑进风中，结束跑步时背部面向风。那样做的话，你出汗后也不会感到冷。

Step 6: Divide and conquer
On extremely cold days, consider dividing your normal run into two sessions so you’re not outdoors as long.
第六步：将时间分段
在特别寒冷的日子，要考虑将你正常的跑步分成2部分，以便不在室外呆的时间过长。

Step 7: Beware of black ice
Beware of roads that look wet but may, in fact, be covered with ice.
第七步：要小心隐藏的冰
要小心那些看起来潮湿的路面，也许路上覆盖着冰。

Step 8: Be a quick-change artist
Change out of sweaty clothes as quickly as you can after your run so you don’t get the chills.
第八步：迅速换衣服
在跑完步后要尽可能快地换掉衣服，这样你就不会感冒。