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.

为人所见：如果你在天黑的时候跑步，穿上反光背心或带上闪光灯，这样就能被车辆或是行人看见。在下雪天，穿鲜艳的衣服。跑步时带上身份证，或是在鞋子里放上跑步者的证明以防万一。

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.

用跑步机：当天气变得刺骨寒冷而且结冰时，用跑步机吧。在跑步机上跑步是一种很棒的舒适自由的方式，而且用不着冒在冰上滑倒的风险就能完成高质量的跑步里程数。

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.

装备升级：穿雪地鞋或是装备像 Yak Trax 这样的防滑鞋链，这样能给你更好的雪上动力和稳定性。我穿着它们以应付南极马拉松，在冰雪环境下它们的表现真的相当好。注意：在室内或无雪的道路上应避免穿着 Yak Trax 。在你遇到下雪天前确保它们一直在你的装备袋里。

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：减少跑步步幅，保持双脚与地面的低距离。你将能跑得更有效，同时减少滑倒、跌落或是肌肉拉伤的危险。在雪地上奔跑时，选择刚落雪而不是冰上或是已被踩实的路面。在新雪上你能获得更好的动力，减少滑倒的机会。记得留意路上覆雪的裂缝和孔洞。

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.

用更多的时间热身：天气寒冷的时候热身效果更为缓慢，在晨跑的时候尤其如此。在开始跑步前轻快的走上至少5分钟。在你完全热身并进入自己的跑步节拍前可能要跑上10－15分钟。洗个热水澡预热肌肉，或把衣服放在干衣机里加热数分钟，然后开始跑吧。