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冬天在戶外跑步？不是瘋了吧？盡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并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：沒有比為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！知道自己必須為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。達到目標后犒賞下自己，接著再制訂下一個。
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!
和同伴或是一群人一起跑：這樣安全而且大眾化。找個同伴或者加入一個群體一起跑步。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。這是一年里跑步的好時候。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：冬季跑步的大頭是采購裝備！準備正確的服裝關系重大。要避免過于臃腫或是過于單薄，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，一件中厚的穿著更舒適的羊毛外套能保溫，并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，帽子或束發帶、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，并帶著微笑回家。
