Problem: Article: Eat a light, healthy meal rich in protein, healthy fats, and fruits and vegetables before each jogging session. To give your food time to digest and avoid discomfort, wait at least a couple of hours after a full meal before you jog, or between 30 minutes and 2 hours if you’ve had a smaller snack.  Good sources of protein include poultry breast, seafood, beans and peas, and low-fat dairy products. Healthy protein can help give you energy for your jog. It will also promote muscle growth and repair as you recover from your workout. If you’re jogging for weight loss, try increasing your overall intake of fruits and vegetables, lean proteins, and whole grains. Reduce your intake of sugary foods and drinks, processed foods, and greasy foods. Before you dive into a running routine, begin by walking, particularly if you’re new to exercise or out of shape. Start by walking for 15-20 minutes a day 3-4 times a week. From there, gradually increase the pace of your walking until jogging becomes the next logical step. Once you’re ready to start jogging, it’s still a good idea to start each run at a brisk walking pace. Walking first will help you warm up. To get your blood pumping and prevent injury to your muscles and tendons, it’s very important to warm up before you jog. Spend at least 5 minutes before each jogging session doing a light warmup routine that targets your legs and lower body. Some good warmup exercises include:  Brisk walking Marching in place Doing knee lifts Side-stepping Climbing stairs When you begin running, even if you’re in shape from another sport, you’re using new muscles and will have to adjust accordingly. So, start off slow. For example, during your first few runs, you might alternate between jogging for 5 minutes and walking for 2 minutes for the entire run. As you get used to jogging, you’ll eventually be able to maintain a running pace for a longer period of time before you switch back to walking. Though most people assume how far and how long you run has purely to do with endurance and determination, having the proper running form actually significantly impacts your performance. To make the most of your run and prevent injuries, remember to:  Keep your head straight and your neck and jaw muscles relaxed Relax your shoulders and keep them back and down Bend your arms at a 90° angle and keep your hands relaxed (but not floppy) Lean forward slightly, without bending at the waist Square your hips and keep them stable Avoid lifting your knees too high Strike the ground lightly with the middle of your foot (not your heel or toe) Keep an even rate of breathing while running and breathe with your belly—that is, take deep breaths into your stomach rather than shallow breaths into your chest. Try taking 1 breath for every 2 strides to help keep your breathing regular. You may be tempted to pant or take quick, shallow breaths as you run, but you’ll get more oxygen and maintain your energy better if you breathe slowly and deeply. It’s easy to get dehydrated while you jog, which can deplete your energy and even endanger your health. Drink at least 16 fluid ounces (470 mL) 1-2 hours before you run and take 4-6 swigs of water every 15-20 minutes during your run. After you finish your jog, drink 14–16 fluid ounces (410–470 mL) of fluids, such as a recovery shake or smoothie.  Water is usually the best thing you can drink while doing a short jog. If you don’t like the taste of water alone, add a splash of lemon or lime juice to give it a flavor boost. If you’re running for 60 minutes or more, or if you anticipate other difficult conditions (like uneven terrain or harsh weather), a sports drink can help you keep up your energy. After a run, you can avoid strain on your heart and muscles by doing a cool-down routine. Finish your jog with 5-10 minutes of walking, then do some gentle stretches to relax your muscles. Do deep static stretches and hold each stretch for 15-30 seconds. Do stretches that target your legs and lower back.
Summary: Fuel your body with a protein-rich meal 2-4 hours before jogging. Build up to jogging with regular walks. Warm up for 5-10 minutes before you jog. Alternate between jogging and walking when you start. Practice proper form while jogging. Breathe regularly as you jog. Stay hydrated while you run. Cool down after you jog with walking and light stretches.

Problem: Article: Sand will add air space in the potting mix, improving drainage in the dirt. Choose builder’s sand, which has a coarse texture. Do not use fine sand or plaster sand, as these are too fine and add a denser texture. Perlite is a good sand substitute. Made from volcanic rock, perlite is pH neutral and can improve how water drains from the soil. It is not as heavy as sand. Peat moss, or sphagnum moss, improves water retention in your potting mix. This can be especially helpful for plants that require more water over a sustained period of time. Peat moss is readily available at garden centers and does not cost much.  Peat moss does have high acidity, however, and may need to be counterbalanced to improve the pH balance in your soil. You can also use ground-up newspaper in place of peat moss, which will also help retain water.  Coir fiber is another option to take the place of peat moss. Coir is the fiber from coconut husks and will improve water retention. It is usually sold at garden centers as a compressed brick that expands when moistened.  Bark can also be used as a partial substitute for peat moss. It creates a lot of air space in the soil, although it does not retain water quite like peat. Some experts suggest avoiding bark, however, because it can immobilize nitrogen, a crucial component of good potting mix. Vermiculite is a volcanic rock material that is silvery gray in color. It is coarse, resembling mini pebbles, and it can improve water retention. Handle vermiculite gently to ensure that it does not lose its air holding capacity.  Choose either a medium grade or coarse grade of vermiculite. Good rich potting mix requires fertilizers and nutrients to give your plants food to help them grow strong, healthy and productive. Some of these materials might include blood meal (for nitrogen), bone meal (for phosphorus), greensand (for potassium), and other minerals. These are all readily available at garden centers.  Limestone is another typical nutritional ingredient. Limestone is used to increase calcium or magnesium levels in the potting mix. Dolomitic limestone is best to get a combination of both calcium and magnesium in your soil. The exception to fertilizing would be if you want to use your potting mix to start seeds. Skip fertilizers for sensitive seedlings.
Summary:
Purchase or acquire sand. Get peat moss. Get vermiculite. Assemble fertilizers and nutrients.