下雨天跑步应注意的问题

春天意味着更风和日丽的好天气，同时往往意味着更多的雨水。雨天并不表示你不得不将跑步转移到室内。如果你有充分的准备，那么在雨中奔跑会别有一番趣味，并且让你在日后的雨中比赛更有准备（鉴于很多比赛不会因下雨而停赛）。照着下面的贴士来准备好雨中奔跑吧：

Dress in layers if it's cold. If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric¹ such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a breathable, wind- and water-resistant jacket or vest. Don't wear a waterproof² rain slicker because it will trap moisture and heat.

多穿几件御寒。如果雨下得又大天气又冷，你可能需要穿好几件衣服。最重要的一件是最贴身的那一件。确保那件是高科技衣料，比如聚丙烯或Coolmax料的，这类合成料会吸走皮肤上的雨水和汗水。最外层的衣物应该是一件透气的，既挡风又挡点雨的夹克或马甲。不要穿完全不透水的雨衣，会阻止水分与热量的散发。

But don't overdress. This is one the biggest mistakes runners make when preparing for a race in the rain. If you're wearing lots of layers, you won't stay dry -- you'll just be wearing more wet, heavy clothes. Dress for the temperature, just as if it wasn't raining.

但也不要穿太多。这是当选手在准备雨天比赛时的大忌。如果你穿得很多，那么你一定会湿身——到时候你就穿着一堆笨重的湿衣服。忽略雨水，根据温度来选择穿衣。

 Wear a hat with a brim. It will keep the rain off your face, which makes a huge difference to your comfort level.

戴一顶有沿的帽子。会防止雨水滴到脸上，大大提高你的舒适度。

Don't forget the Body Glide³. To prevent chafing⁴, spread Body Glide or Vaseline on parts of your body where you would normally chafe⁵ or get blisters⁶ -- such as your feet, inner thighs⁷, underarms, sports bra lines (women), and nipples (men).

不要忘了防摩擦剂。为了防止擦伤，把Body Glide 或凡士林擦在你经常擦伤或起水泡的地方——比如双脚，大腿内侧，腋下，运动内衣的肩带侧（女士），和乳头（男士）。

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