健康生活:下雨天跑步應注意的一些事項

Spring brings the promise of milder weather, but it also usually means more Rain. Rainy weather doesn't mean you have to take your runs inside. If you're prepared, running in the rain can be fun and help get you prepared for running races in the rain (since most races won't be cancelled when it rains). Follow these tips to be prepared for running in the rain:
春天意味着更風和日麗的好天氣，同時往往意味着更多的雨水。雨天並不表示你不得不將跑步轉移到室內。如果你有充分的準備，那麼在雨中奔跑會別有一番趣味，並且讓你在日後的雨中比賽更有準備（鑑於很多比賽不會因下雨而停賽）。照着下面的貼士來準備好雨中奔跑吧：

Dress in layers if it's cold. If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a breathable, wind- and water-resistant jacket or vest. Don't wear a waterproof rain slicker because it will trap moisture and heat.
多穿幾件禦寒。如果雨下得又大天氣又冷，你可能需要穿好幾件衣服。最重要的一件是最貼身的那一件。確保那件是高科技衣料，比如聚丙烯或Coolmax料的，這類合成料會吸走皮膚上的雨水和汗水。最外層的衣物應該是一件透氣的，既擋風又擋點雨的夾克或馬甲。不要穿完全不透水的雨衣，會阻止水分與熱量的散發。

But don't overdress. This is one the biggest mistakes runners make when preparing for a race in the rain. If you're wearing lots of layers, you won't stay dry -- you'll just be wearing more wet, heavy clothes. Dress for the temperature, just as if it wasn't raining.
但也不要穿太多。這是當選手在準備雨天比賽時的大忌。如果你穿得很多，那麼你一定會溼身——到時候你就穿着一堆笨重的溼衣服。忽略雨水，根據溫度來選擇穿衣。

Wear a hat with a brim. It will keep the rain off your face, which makes a huge difference to your comfort level.
戴一頂有沿的帽子。會防止雨水滴到臉上，大大提高你的舒適度。

Don't forget the Body Glide. To prevent chafing, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).
不要忘了防摩擦劑。爲了防止擦傷，把Body Glide 或凡士林擦在你經常擦傷或起水泡的地方——比如雙腳，大腿內側，腋下，運動內衣的肩帶側（女士），和乳頭（男士）。