冬天在户外跑步？不是疯了吧？尽管寒冷天气和假期能真正完全打乱你的跑步规律，但冬天对跑步者而言还是最好的季节之一。天气寒冷，路人稀少，再加上迷人的运动装备！冬季跑步比你想象的容易得多。你只需掌握少数几个关键策略并确定一个坚定的目标，这样就能在任何天气下跑起来。


Set a specific goal: There is nothing more motivating than to train for a race or goal. Set a goal to run a 5K, half marathon or reach a number of miles every month! You'll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself with a treat when you reach your goals and set another one.

制订一个特别目标：没有比为了竞赛或是目标而训练更能起到激励作用的了。把目标定在5千、半程马拉松或每月达到一定数量的英里数！知道自己必须为了比赛而训练或是实现自己的目标里程，你将立刻获得动力。达到目标后犒赏下自己，接着再制订下一个。

Run With a Buddy or Group: Make it safe and social. Run with a buddy or join a group. You'll have a built in motivational source, a friend to chat with along the way and it is safer to run in numbers. It is a great time of year to run. If that's not enough motivation, reward yourself with a fun race destination like Arizona, Florida or even Mexico!

和同伴或是一群人一起跑：这样安全而且大众化。找个同伴或者加入一个群体一起跑步。你将有一个现成的激励源、一个可以沿路交谈的朋友，大家一起跑步还很安全。这是一年里跑步的好时候。如果没有足够的动力，用一个愉快的目的地激励自己，比如亚利桑那、佛罗里达，甚至是墨西哥！

Accessorize: The best part of winter running is the shopping! Having the right apparel makes all the difference in the world. Layering is the key to avoiding over or under dressing. A layer that blocks the wind, pants/tights and top that wick the moisture away from your skin and for the coldest of days a mid-layer that fits more loosely like fleece that insulates and moves the moisture from your base layer away from your skin. Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions.

装备：冬季跑步的大头是采购装备！准备正确的服装关系重大。要避免过于臃肿或是过于单薄，多层衣物是关键。一件单层外套能抵挡风寒，紧身衣/裤和上衣能带走皮肤上的汗水，在最冷的天气，一件中厚的穿着更舒适的羊毛外套能保温，并把皮肤上的汗水从贴身内衣上带走。你的全套冬季跑步服装应该包括一件运动夹克，帽子或束发带、手套、紧身内衣和几件长袖衬衣。当你跑步的时候你的体温会上升，所以冬天在大多数情况下你无须穿太多层。

Dress for 15-20 degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15-20 degrees warmer than it is will allow for your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.

穿衣保温至高出15－20度：冬季跑步很容易穿得过多。衣物只需保温至高出15－20度，这样既可以保证你的体温正常上升，又可以减少过热和大量出汗的风险。当你走到户外的时候你应该感到微冷，如果有点儿暖烘烘的就脱掉一件。刚刚好最好。

Run During Light and Warmer Times of Day: If possible, run during the light hours so absorb that needed sunshine we rarely get in the winter. You'll get your miles in during the warmest time of day and come back with a smile on your face.

在光线充足和一天最温暖的时候跑步：如果可能，在有光照的时候跑步，以吸收在冬季难以获得却又是必需的阳光。你将能在一天最温暖的时候跑完你的里程数，并带着微笑回家。

Be Seen: If you run in the dark hours, wear a reflective vest or flashing lights so you're seen in traffic. In snowy weather, wear bright clothing. Run with an I.D. or a runner's I.D. in your shoe just in case.

为人所见：如果你在天黑的时候跑步，穿上反光背心或带上闪光灯，这样就能被车辆或是行人看见。在下雪天，穿鲜艳的衣服。跑步时带上身份证，或是在鞋子里放上跑步者的证明以防万一。

Hit the Treadmill: When the weather gets bone chilling cold and icy, hit the treadmill. Treadmill running is a great way to stay fit and you'll get in quality miles without the risking an injury slipping on ice.

用跑步机：当天气变得刺骨寒冷而且结冰时，用跑步机吧。在跑步机上跑步是一种很棒的舒适自由的方式，而且用不着冒在冰上滑倒的风险就能完成高质量的跑步里程数。

Gear Up: Wear trail shoes or a traction device like Yak Trax. They will give you better traction and stability in the snow. I used these to tackle the Antarctica Marathon and they worked really well on the snow and ice. Note: Avoid wearing the Yak Trax indoors or on roads without snow. Keep them in your pocket until you hit the snow.

装备升级：穿雪地鞋或是装备像 Yak Trax 这样的防滑鞋链，这样能给你更好的雪上动力和稳定性。我穿着它们以应付南极马拉松，在冰雪环境下它们的表现真的相当好。注意：在室内或无雪的道路上应避免穿着 Yak Trax 。在你遇到下雪天前确保它们一直在你的装备袋里。

Stay Low: Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. When running on snow, choose the fresh snow over ice or packed snow. You will get better traction on fresh snow and reduce the chance for slipping. Watch out for snow-covered cracks and holes in the road.

保持低速：减少跑步步幅，保持双脚与地面的低距离。你将能跑得更有效，同时减少滑倒、跌落或是肌肉拉伤的危险。在雪地上奔跑时，选择刚落雪而不是冰上或是已被踩实的路面。在新雪上你能获得更好的动力，减少滑倒的机会。记得留意路上覆雪的裂缝和孔洞。

Take Extra Time To Warm Up: Your body will warm up more slowly in the cold weather, especially if you run in the morning. Take at least 5 minutes to walk briskly before you start to run. It may take 10-15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

用更多的时间热身：天气寒冷的时候热身效果更为缓慢，在晨跑的时候尤其如此。在开始跑步前轻快的走上至少5分钟。在你完全热身并进入自己的跑步节拍前可能要跑上10－15分钟。洗个热水澡预热肌肉，或把衣服放在干衣机里加热数分钟，然后开始跑吧。

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle to avoid freezing or tuck it under your jacket.

补充水合物：在冬季跑步中喝液体饮料和在夏天同样重要。确保跑步前、跑步中和跑步后都补充水合物以防止脱水。在水瓶中加入热饮以免结冰，或把水瓶放在夹克里。

Start Into The Wind: Start your run in to the wind, so you have the wind at your back on your way home. You'll avoid getting chilled by the wind after you've been sweating.

迎风起跑：迎着风向开始奔跑，这样在回家的路上就是顺风。你能避免在出汗后因风着凉。

Keep it fun: Mix up your route, run through the neighborhood holiday lights or run a holiday race. It will get you outside and enjoying winter rather than cursing it.

保持兴趣：变换路线，跑过邻居的假日布置，或是参加一场假日赛。这能让你呆在户外，并在冬天乐在其中而不是诅咒它。