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.

為人所見：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，穿鮮艷的衣服。跑步時帶上身份證，或是在鞋子里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，而且用不著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。我穿著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著 Yak Trax 。在你遇到下雪天前確保它們一直在你的裝備袋里。

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：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為緩慢，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。在你完全熱身并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，或把衣服放在干衣機里加熱數分鐘，然后開始跑吧。