Winter is coming. And if you’re tempted to blow off a workout in anticipation of snow, ice, cold, or rain, you’re not alone.《体育与健康科学杂志》的研究暗示许多人以冬季的天气为借口放弃运动。
Outdoor exercise, including running outside in the winter, can be good for you in a number of ways. It provides opportunities to boost your vitamin D exposure. It can also help you get some of the physical activity that your doctor (and other experts) are always encouraging everyone to get on a regular basis.
You’ll want to approach running in winter with safety in mind. Here are some tips to keep you safe and warm.
不要只是系上跑鞋的鞋带，塞在头上的帽子，然后朝外。花一些时间在冬季跑步之前做准备。
- 检查天气预报。找出真正有多冷，以及是否可能降雨或雪，这可能会影响您的跑步路径的安全状况。
- Dress appropriately.思考层。有了几层衣服，当您热身并开始出汗时，您可以逐渐脱掉其中一件（或更多）。然后，您可以在需要时将它们放回原处，以免冷藏。
- Start slowly.If you haven’t been running much up until now, resist the temptation to launch yourself into a sprint right away. Spend some time building up your endurance gradually.
- Wear something reflective.If the weather is gray and cloudy, it may be harder for drivers to see you. Add some reflective tape to your running jacket or clothing.
- 保持水分。You might not remember to drink fluids as often as you would in the hot summer months, butyour body still needs water。Drink some beforehand and take water with you to drink along the way.
- 热身并冷却。Give your body some time to adjust on both ends of your run.
- 告诉别人你要去哪里。Just in case something unexpected happens, make sure a friend or family member knows where you’re planning to run and when you’ll be back.
- Pay attention to the weather.监视风和温度，以防您需要简短锻炼。
- Stop if something goes wrong.If your chest starts to hurt, you feel lightheaded, or you worry that you might have pulled a muscle in your leg, don’t keep pushing forward. Head inside and call a doctor if you’re concerned.
经常有一个古老的表情归因于住在斯堪的纳维亚半岛的人们：“没有恶劣的天气，只有不好的衣服。”因此，如果您想在空气霜冻时跑到外面跑到外面，那么穿好衣服很重要。
请记住：您会热身并开始出汗，因此，穿衣服时请记住这一点。那是这些层派上用场的时候。
Here are suggestions for your basic outdoor run wardrobe. You may need to vary some of it, depending on how cold it is where you live:
- 手套。In cold weather, your feet and hands are especially vulnerable to the cold — and at risk forfrostbite。Don’t forget the gloves or mittens, whichever you prefer. You could even wear a pair of thin gloves made from a material that wicks away sweat, then put a heavier pair of mittens or gloves on top.
- Socks.Put the cotton socks back in the drawer and choose socks that will wick away perspiration and keep your feet dry and warm. Wool socks are a good choice.
- 运行的帽子。一个lightweight hat or beanie that covers your ears should be on your must-have list. Again, it’s never a bad idea to choose a fabric that wicks away moisture.
- Base layer.Wool or a technical fabric should be your go-to choices for long-sleeve shirts that function as a base layer to keep your body warm. As with your socks, avoid cotton since it can get and stay wet next to your skin.
- Pullover.穿上基础层后，请穿上这件衣服。有些人喜欢羊毛，其他人喜欢羊毛。
- 夹克。Here’s another layer for you. Some runners prefer a wind-resistant layer on top. Depending on the weather, a waterproof or water-resistant jacket might be a good option for you. Pockets are a matter of personal preference, but remember, they can be a good place to temporarily stash your gloves if you need to do so.
- Running tights or pants.一些跑步者喜欢衬里的绑腿。
- 跑鞋。Make sure you wearrunning shoes正确适合您的脚。如果您在冬天穿较厚的袜子，请确保您的鞋子可容纳它们。也要看鞋的底部。您要确保他们有足够的牵引力来抓住道路或小径，因此，如果雨，雪或冰的滑水，您不会滑落。
- Sunscreen.If your face is exposed to the elements, it’s vulnerable, too. Apply abroad-spectrum sunscreenwith an SPF of at least 30.
Optional:sunglasses or goggles. Some runners prefer to wear eye protection to block the glare from the sun, or even from ice or snow.
While there may be some risks associated with running in cold weather, there are certainly some benefits, too.
增加有氧活动
一个major benefit of running in cold weather is that you’re getting some aerobic exercise.
成人平均需要
Revs up your metabolism
一个dditionally, the cool temps themselves might actually rev up your metabolism and help change your body composition.
燃烧卡路里
一个
If you’re looking to shed a few pounds — or keep the weight off that you’ve already lost — this could be a benefit that motivates you to keep on heading out the door.
在非常寒冷的温度下跑到外面可能会令人振奋。但是对于某些人来说，这也可能有风险。
Be careful if you have a history of heart disease
People with a history ofcardiovascular diseasemay want to be careful. Exercising outside when it’s very cold could potentially cause strain. For example,
对某些心脏病患者来说，寒冷与突然或激烈的运动的结合已被证明可能是危险的。曾经听说过铲雪后心脏病发作的人吗？
If you have a history of cardiovascular disease, or even if you just have some risk factors, talk with your doctor before attempting a winter 5K.
在寒冷，干燥空气中锻炼可能会压力您的肺
您的肺部也可能很脆弱。干燥，冷空气和长时间运动的结合会给您的气道带来压力。
Researchhas documented inflammation in the lungs of cross-country skiers who, by nature of their sport, spend a long time outside, exercising. But more research is needed to determine the best way to measure and potentially reduce the effects.
提防体温过低
此外，您可能很容易低温if you’re outside for a long period of time during very cold weather (especially if you’re not dressed correctly).
With hypothermia, your body begins to rapidly lose heat, which can lower your body temperature and begin to affect your ability to think and reason.
So, if it’s really,really寒冷或寒冷特别寒冷，您可能想简短锻炼。低于0°F（-17.8°C）的温度可能会激发您选择内部跑步机工作。
在外面跑步可能是获得有氧运动的好方法，但是您必须准备并穿着适当的衣服。开始缓慢并建立。
Keep a close eye on the weather forecast, too. You can then decide whether or not you feel safe to run, based on the temperature, as well as the precipitation and road conditions.
