You should always do this--but it is especially crucial when you're first starting out, as your muscles are unused to the stress of running. Try dynamic stretches.  Traditional, static stretches (touch your toes and hold the pose) are most effective when they follow a period of activity. Save the static stretches for after you run.  Dynamic stretches may include lunges, squats, high-knees, and deadlifts. The key here is to limber up and get your muscles working before you settle into a heavy run. . Running is a highly aerobic exercise, and you will need to keep a constant flow of oxygen cycling through your body. Focus on each breath: in... out... in... out...  Breathe in through your nose and out through your mouth. Nose-breathing is much more efficient than mouth-breathing, and you will find that you do not become so out-of-breath when you are taking measured breaths through your nose. Breathe from your belly, not from your chest. Make a conscious effort to fill up your stomach with deep breaths. You'll be able to absorb more oxygen this way, and your muscles will be able to carry you further before they tire. Everyone's body is unique, and every runner has a slightly different gait. Start running and work out what feels right for you.  Pump your arms in compact swings. Keep them from swinging out of control, but do not tense them up. Stand upright with a slight forward lean. Keep your back straight. Pick your feet up high so that you don't trip over anything; but do not bounce off of the ground, as this transfers more force between your body and the ground. Try to land softly in order to reduce stress on your knees, ankles, and feet. When you begin to run, you will notice that you fall into a natural stride length. This may vary between sprinting, jogging, and running long-distance.  Notice your foot strike. When you run in place, you should land on the balls of your feet. This is how you were naturally supposed to run, so when you check your form, you want to either land on the balls of your foot or the middle. In general, however: when you run faster, your foot will strike the ground further forward toward the toe. If you are regularly heel-striking, your strides may be too long. If you hold yourself completely stiff, you'll run more slowly. Keep your arms and shoulders loose, and keep your weight centered.  Keep your head and neck relaxed. When you try to control your head, the tension can extend down through your spine and the rest of your body. This can tire you out earlier than you'd tire otherwise.  Instead of focusing on your upper body, try to focus on your stride. This will help you improve your technique and keep your mind off of your head, shoulders, and neck. This should feel natural--let them swing with your stride. . Stretch all of your muscles, but focus especially on your legs. Stretch your calves, your quadriceps, your hamstrings, and your core. Breathe slowly and deeply and focus your attention on each muscle as you stretch it.  Stretching will loosen your tight muscles and lessen the risk of muscle cramps. It's important to stretch after any intense workout. Stretch until you feel relaxed and loose. Try to stretch for at least five minutes. Running to a beat may keep you motivated. However, some runners contend that an artificial beat will keep you from running in the natural rhythm of your body, and that this can make your running less efficient.  If you listen to music, wear earbuds--nothing loose or bulky. Hook the earbuds up to an iPod, a smartphone, or any other digital audio device. Consider buying a strap or a holster to keep your device from coming loose with the impact of running. Otherwise, consider simply holding it in your hand for security. Keep in mind that a steady stream of song will distract you from your surroundings. You may not hear cars, bicycles, or other pedestrians. If you run while listening to music, you will need to be more visually aware of your surroundings. Some people prefer to run to slower songs, and some prefer a quicker tempo. Pick something that makes you excited to run.
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One-sentence summary -- Warm up for five to ten minutes before each run. Breathe deep, steady breaths Be aware of your running form. Take comfortable strides. Relax your upper body, but hold your back straight. Let your arms swing in a controlled, compact movement. Stretch after running Consider listening to music while you run.

Q: If you've never disassembled your faucet before, you may not know what kind of washer you need. If you don't already have a replacement on hand, take the parts you removed to a hardware store. Find an exact match for each part.   You may be able to find a repair kit for your particular faucet instead of hunting down the o-rings and washer individually. If you're unsure where to look at the hardware store, ask an employee to help. You can simply slip the washer in place. From here, you're basically working in reverse order. The washer should fit the same as the one you removed. Make sure you place the washer in the exact same position as the original one. Either screw the stem back on, or place it back over the washer. Then, place the screw you removed back in place using your Phillips head screwdriver or allen wrench. Make sure you tighten the screw to get the stem secure. If you removed the handle, put it back in place before placing the screw back in place. This the easiest part of the process. You simply snap the cap back on. Now, your faucet should no longer leak. You can turn the water back on and run your faucet. Once the cap is in place, turn the water valve counter clockwise to switch the faucet back on.
A: Get replacement parts from a hardware store. Insert the new washer. Reassemble the stem. Put the cap back in place and turn on the water.

Article: Get a metal pot that can withstand boiling temperatures. Carefully fill it to the middle with water that you’d like to sanitize. Don’t go beyond the middle point or you could risk it boiling over. For that reason, the process will go quicker if you use larger pots. Place the water-filled pots on the stove and turn the heat up to the maximum level. Watch the water heat up until the entire surface is continually bubbling. If the water is at risk of boiling over the edge, turn down the heat or you’ll risk contaminating the entire area. Start the timer as soon as the rolling boil begins and no sooner. This is the minimum amount of time required to kill off any bacteria, such as E. coli, that is found in the water. If you are at an altitude higher than 6,562 feet, then you’ll need to boil the water for a minimum of 3 minutes. The water will be cool when the bubbles disappear and the steam is gone. Don’t rush the cooling off process or you might burn yourself. Carefully pour the sanitized water from the pot into a selected container.  It might help to use a funnel to transfer the water without spilling. Some people don’t like the taste of boiled water. In this case, pouring the water back and forth between 2 clean containers can improve the taste. If you are only purifying small amounts of water at a time, then you’ll need to store it. If possible, purchase food-grade water storage containers from an outdoor supply store. Otherwise, use non-glass containers with secure lids to hold the clean water.  Never use a storage container that’s held toxic liquids, such as pesticides, beforehand. Wash the container with dishwashing soap and warm water before filling it with water.
Question: What is a summary of what this article is about?
Fill a clean pot with contaminated water. Heat the water in the pot to a rolling boil. Let the water boil for at least 1 minute. Wait until the water cools before transferring it to a storage container. Choose a water storage container that can be sealed tightly.