健康生活:冬季跑步小貼士(中英對照)

冬天在戶外跑步？不是瘋了吧？儘管寒冷天氣和假期能真正完全打亂你的跑步規律，但冬天對跑步者而言還是最好的季節之一。天氣寒冷，路人稀少，再加上迷人的運動裝備！冬季跑步比你想象的容易得多。你只需掌握少數幾個關鍵策略並確定一個堅定的目標，這樣就能在任何天氣下跑起來。

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.

制訂一個特別目標：沒有比爲了競賽或是目標而訓練更能起到激勵作用的了。把目標定在5千、半程馬拉松或每月達到一定數量的英里數！知道自己必須爲了比賽而訓練或是實現自己的目標里程，你將立刻獲得動力。達到目標後犒賞下自己，接着再製訂下一個。

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!

和同伴或是一羣人一起跑：這樣安全而且大衆化。找個同伴或者加入一個羣體一起跑步。你將有一個現成的激勵源、一個可以沿路交談的朋友，大家一起跑步還很安全。這是一年裏跑步的好時候。如果沒有足夠的動力，用一個愉快的目的地激勵自己，比如亞利桑那、佛羅里達，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.

裝備：冬季跑步的大頭是採購裝備！準備正確的服裝關係重大。要避免過於臃腫或是過於單薄，多層衣物是關鍵。一件單層外套能抵擋風寒，緊身衣/褲和上衣能帶走皮膚上的汗水，在最冷的天氣，一件中厚的穿着更舒適的羊毛外套能保溫，並把皮膚上的汗水從貼身內衣上帶走。你的全套冬季跑步服裝應該包括一件運動夾克，帽子或束髮帶、手套、緊身內衣和幾件長袖襯衣。當你跑步的時候你的體溫會上升，所以冬天在大多數情況下你無須穿太多層。

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.

穿衣保溫至高出15－20度：冬季跑步很容易穿得過多。衣物只需保溫至高出15－20度，這樣既可以保證你的體溫正常上升，又可以減少過熱和大量出汗的風險。當你走到戶外的時候你應該感到微冷，如果有點兒暖烘烘的就脫掉一件。剛剛好最好。

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.

在光線充足和一天最溫暖的時候跑步：如果可能，在有光照的時候跑步，以吸收在冬季難以獲得卻又是必需的陽光。你將能在一天最溫暖的時候跑完你的里程數，並帶着微笑回家。

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.

爲人所見：如果你在天黑的時候跑步，穿上反光背心或帶上閃光燈，這樣就能被車輛或是行人看見。在下雪天，穿鮮豔的衣服。跑步時帶上身份證，或是在鞋子裏放上跑步者的證明以防萬一。

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.

用跑步機：當天氣變得刺骨寒冷而且結冰時，用跑步機吧。在跑步機上跑步是一種很棒的舒適自由的方式，而且用不着冒在冰上滑倒的風險就能完成高質量的跑步里程數。

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.

裝備升級：穿雪地鞋或是裝備像 Yak Trax 這樣的防滑鞋鏈，這樣能給你更好的雪上動力和穩定性。我穿着它們以應付南極馬拉松，在冰雪環境下它們的表現真的相當好。注意：在室內或無雪的道路上應避免穿着 Yak Trax 。在你遇到下雪天前確保它們一直在你的裝備袋裏。

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：減少跑步步幅，保持雙腳與地面的低距離。你將能跑得更有效，同時減少滑倒、跌落或是肌肉拉傷的危險。在雪地上奔跑時，選擇剛落雪而不是冰上或是已被踩實的路面。在新雪上你能獲得更好的動力，減少滑倒的機會。記得留意路上覆雪的裂縫和孔洞。

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.

用更多的時間熱身：天氣寒冷的時候熱身效果更爲緩慢，在晨跑的時候尤其如此。在開始跑步前輕快的走上至少5分鐘。在你完全熱身並進入自己的跑步節拍前可能要跑上10－15分鐘。洗個熱水澡預熱肌肉，或把衣服放在乾衣機里加熱數分鐘，然後開始跑吧。

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.

補充水合物：在冬季跑步中喝液體飲料和在夏天同樣重要。確保跑步前、跑步中和跑步後都補充水合物以防止脫水。在水瓶中加入熱飲以免結冰，或把水瓶放在夾克裏。

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.

迎風起跑：迎着風向開始奔跑，這樣在回家的路上就是順風。你能避免在出汗後因風着涼。

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.

保持興趣：變換路線，跑過鄰居的假日佈置，或是參加一場假日賽。這能讓你呆在戶外，並在冬天樂在其中而不是詛咒它。