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

【小题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. 【小题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・

【小题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. 【小题4】

Run into the wind

【小题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.

Speaking with people who are suffering is difficult. 【小题1】 Sometimes it’s just difficult to know what to say. Words fail us. Here are some tips for talking about illness with loved ones.

【小题2】 Visit them, or if that’s not possible, just call them. Don’t worry if you weren’t there in their exact hour of need. It’s important to let them know you’ve been thinking of them and that you regret the delay.

Ask specific open questions. Your friend will no doubt have a routine response to “How are you feeling?” So steer away from routine politeness by asking specific open questions, such as, “So much has happened since we last spoke, tell me what’s been going on with you.” 【小题3】

Don’t argue with them. You may indeed believe that drinking herb tea is a cure-all, or a friend of your friend might well have benefited from a dietary change. 【小题4】 Your friend is likely exhausted and sensitive, so there is no need to contradict their lived experience. Let them lead the conversation about their health, which is a small concession that you should make.

Know how to assist them. If you’ve given them enough room to talk, you should have a wealth of information about how to help them. 【小题5】 Do they like being in the garden? Maybe you’ve been cutting your own lawn and could bring the mower round before you put it away.

You Can Make a Windsock(风筒)

Have you ever seen a windsock blowing in the wind? Well，you can make one of your own！This is a fun project that you can do with things you may have.You just need to follow a few easy steps.

You will need：

one piece of colored paper

five ribbons

strong tape

a string

a pencil

What to do：

Step 1：Draw pictures on the paper.You can write your name on it.Do anything that will make it special to you.

Step 2：Make the paper into the shape of a tube.Hold one of the shorter edges(边缘)over the other.Then make them together with the tape at each end and in the middle.

Step 3：Use a pencil to make a hole into both sides of the tube.The holes should be only on one end of the tube.Pull the string through both holes.Then tie the ends of the string together.

Step 4：Now make five holes around the top of the other end of the tube.Put a ribbon through each of the holes.Tie a knot in the ends.Make sure the knots are bigger than the holes.

Now your windsock is ready to use，but how does it work? The shape of the tube plays an important part.Wind blows through the tube and makes it fly and dance around.Hold the windsock up in the air by its string and run around.It will fly behind you.You can also hang it outside and watch it dance around on its own!