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以前，大家有很多理由冬天不进行户外跑步。因为空气太冷，因为天黑的太早，因为身体不适合跑步。现在，冬天还是很冷很黑。但新式运动服装可以让身体在零下低温的空气仍旧保持温暖和干爽，装备头灯用来照明，这些变化让我们可以扔掉以前的那些借口，到户外跑个够。即使天气太冷不得不呆在室内，也可以购置价格合理的跑步机进行锻炼。下面给出一些冬天跑步需要注意的地方。
EVERYTHING IS COVERED WITH SNOW! 一、小心地上的积雪 SOLUTION Look for snow that's been packed down—it will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in. 选择雪压实的马路，可以提供更好的摩擦力。新下的雪会盖住冰滩。如果马路和人行道都被雪覆盖，就不要出去跑步了。 IT'S SO COLD, IT HURTS TO BREATHE! 二、空气呼吸起来太冷 SOLUTION Research has shown that running in temperatures below zero won't harm your lungs. Some runners may experience throat irritation if they breathe cold air directly—avoid this by wearing and breathing through a scarf or ski mask. 有研究表明，在零度以下的空气里跑步不会对肺部有任何损害。如果直接吸入冷空气，可能会觉得咽喉疼痛。可以透过围巾或者滑雪口罩呼吸。 MY FEET WILL FREEZE! 三、脚太冷了 SOLUTION Many shoes are designed for maximum venting, so wear warm socks that will keep the chill out. 许多鞋子都为透气设计，所以你需要穿上厚袜子保暖。 I DON'T KNOW WHERE TO RUN! 四、合适的跑步场所 SOLUTION Stable footing is the goal. Run on the street if it's been plowed, provided that it's safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it's clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure you're familiar with areas of broken concrete. 跑步场所要有坚实的地面。如果马路上的雪铲干净了，而且不会有交通危险，你可以在马路上跑步，不过要小心有冰的地方。人行道上如果没有冰和雪，也可以在上面跑步。选择一条光线好的跑步路线，放慢速度，小心路面不平整的地方。 THERE'S ICE ON THE ROAD! 五、路上有冰 SOLUTION When the roads are covered with ice, take your workout inside. If you can't bear the treadmill, other exercise modes that will maintain most of your running adaptations include the elliptical and stair machines, NordicTrack, and running in the deep end of a pool. Perform these alternatives for 100 to 150 percent of your normal running time. 当路上到处都是冰，就在室内锻炼吧。没有跑步机，也可以用其他方式以维持跑步的锻炼效果，比如椭圆机、踏步机、动感单车等等。做运动的时间最好跟你平常跑步时间一样，或者多一半的时间。 |
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