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冬天在户外跑步？不是疯了吧？尽管寒冷天气和假期能真正完全打乱你的跑步规律，但冬天对跑步者而言还是最好的季节之一。天气寒冷，路人稀少，再加上迷人的运动装备！冬季跑步比你想象的容易得多。你只需掌握少数几个关键策略并确定一个坚定的目标，这样就能在任何天气下跑起来。
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.
制订一个特别目标：没有比为了竞赛或是目标而训练更能起到激励作用的了。把目标定在5千、半程马拉松或每月达到一定数量的英里数！知道自己必须为了比赛而训练或是实现自己的目标里程，你将立刻获得动力。达到目标后犒赏下自己，接着再制订下一个。
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：这样安全而且大众化。找个同伴或者加入一个群体一起跑步。你将有一个现成的激励源、一个可以沿路交谈的朋友，大家一起跑步还很安全。这是一年里跑步的好时候。如果没有足够的动力，用一个愉快的目的地激励自己，比如亚利桑那、佛罗里达，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.
装备：冬季跑步的大头是采购装备！准备正确的服装关系重大。要避免过于臃肿或是过于单薄，多层衣物是关键。一件单层外套能抵挡风寒，紧身衣/裤和上衣能带走皮肤上的汗水，在最冷的天气，一件中厚的穿着更舒适的羊毛外套能保温，并把皮肤上的汗水从贴身内衣上带走。你的全套冬季跑步服装应该包括一件运动夹克，帽子或束发带、手套、紧身内衣和几件长袖衬衣。当你跑步的时候你的体温会上升，所以冬天在大多数情况下你无须穿太多层。
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.
穿衣保温至高出15－20度：冬季跑步很容易穿得过多。衣物只需保温至高出15－20度，这样既可以保证你的体温正常上升，又可以减少过热和大量出汗的风险。当你走到户外的时候你应该感到微冷，如果有点儿暖烘烘的就脱掉一件。刚刚好最好。
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.
在光线充足和一天最温暖的时候跑步：如果可能，在有光照的时候跑步，以吸收在冬季难以获得却又是必需的阳光。你将能在一天最温暖的时候跑完你的里程数，并带着微笑回家。
