It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.

Warm up, cool down.

__1__ Your muscles need some time to warm up when it's cold, so take it easy when you set off and do a few stretches(伸展) once you're finished.

Drink water.

You might not feel hot, but that's because sweat evaporates(蒸发) more quickly into the chilly, dry air. So be sure to drink water before, during and after cold－weather workouts. __2__ A belt bottle conveniently attaches to your waist so you don't have to carry it and can have a drink whenever you feel like it.

__3__

Running in cotton is a bad idea. Wear thin, breathable layers of synthetic(合成的) clothing that help protect you from the wind and snow, but still let out heat and moisture(水分). Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie(无边小便帽), and gloves so your circulatory system can distribute warm blood to the rest of your body. __4__

Run into the wind.

__5__ Obviously, it will be an easier passage home with some extra help from Mother Nature. But, more importantly, you won't have the wind in your face for the second half of your run, when you are more likely to be sweating and catch a chill.

A. Dress right.

B. Keep warm.

C. Don't go too fast, too soon.

D. Start and finish in the same way.

E. Don't wait to drink water until you feel thirsty.

F. Head out into the wind and come home with it at your back.

G. On really cold days, wear a mask or scarf over your mouth to protect your face.

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