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：穿合適的衣服
穿那些能透氣的編織成的衣服，比如聚丙烯。不要穿不透氣的棉衣。羊毛帽子和手套或是連指手套都是很好的選擇，因為他們能透氣從而使皮膚呼吸，要避免頭皮和手出太多的汗。

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：如果溫度在0-20華氏溫度之間，在防風夾克衫上還要穿2層，緊身衣上要套放風的褲子，并戴帽子和手套。如果低于0度華氏溫度，再多穿一層。加層手套內襯或是再戴副連指手套，或是圍條頭巾。

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.
小貼士：不要穿太多——總的原則穿衣要高出當時的溫度20華氏溫度，因為當你跑步時你會熱。

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：保護好雙腳
穿有排汗功能的高泰斯鞋幫的跑鞋，只能穿棉襪，別的材料會吸收濕氣而使腳形成水皰。

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：在室內做些熱身活動
在你去戶外之前，做些舒展的熱身活動但不要讓你出汗，比如反復上下樓梯。

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：像風一樣快跑
如果跑步時有風影響，開跑時要跑進風中，結束跑步時背部面向風。那樣做的話，你出汗后也不會感到冷。

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：將時間分段
在特別寒冷的日子，要考慮將你正常的跑步分成2部分，以便不在室外呆的時間過長。

Step 7: Beware of black ice
Beware of roads that look wet but may, in fact, be covered with ice.
第七步：要小心隱藏的冰
要小心那些看起來潮濕的路面，也許路上覆蓋著冰。

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：迅速換衣服
在跑完步后要盡可能快地換掉衣服，這樣你就不會感冒。