下雨天跑步应注意的问题

　　Spring brings the promise of milder weather, but it also usually means more rain. Rainy weather doesn't mean you have to take your runs inside. If you're prepared, running in the rain can be fun and help get you prepared for running races in the rain (since most races won't be cancelled when it rains). Follow these tips to be prepared for running in the rain:

　　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 fabric 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 waterproofrain 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 Glide. To prevent chafing, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, innerthighs, 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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