You should ice down your shins, knees and any sore parts of your legs after each run or whenever you feel muscle soreness. The ice will reduce any swelling or bruising in your legs that could lead to a severe injury later on. Apply an ice pack or immerse your legs in an ice bath for about 6 to 12 minutes. Take a warm shower about 30 minutes after using the ice. To make an ice bath, pour a few bags of ice into your bathtub or a container big enough to submerge your legs.  Then add some cold water. If you workout every day, you'll exhaust your body and damage your joints. You should take two days a week to relax and let yourself heal. Don't do any type of strenuous exercise on your recovery days. Allowing your body to rest gives your muscles a chance to rebuild and get stronger after you break them down during your workouts. Try not to even think about your training on your recovery days. Your mind also needs time to recover so you don't get burned out. Do stretches every day to decrease your chances of getting hurt. Stretch after runs and make sure to stretch muscles throughout your body, not just your legs. Avoid stretching before runs. Do static stretches only after runs by extending your arms or legs and holding the muscles so you feel the stretch. Hold them for 30 seconds and gently release. Avoid bouncing stretches that could pull or damage your muscles.  While you run, your body will build up a lot of lactic acid that will cause your muscles to be extremely sore and could lead to injury. Stretching after your runs may help to decrease the buildup of lactic acid in your body and fortify it against injury. Using a foam roller on your muscles can help to stretch them out effectively. You should never try to push yourself too hard if you feel that you may be risking injury. If at any time during your workout you feel that something isn't right, you cramp up, or feel your legs go weak, stop immediately and take a break or walk. At the beginning of your training, your body may not be able to handle all the impact on your joints. Focus on increasing your stride speed, not your stride length.
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One-sentence summary -- Ice down your legs. Take recovery days. Stretch your muscles. Pay attention to your body.


your new clarinet. There are seven different pieces of a clarinet, each with its own vital impact on the instrument’s sound and assembling these parts is essential to proper maintenance. Understanding how to properly assemble your clarinet will ensure that the instrument is not damaged while playing. Follow these steps while treating each piece of the clarinet with care, working from the bottom piece of the clarinet to the top.  Twist the bell onto the lower joint. Twist the upper joint onto the lower joint. Align the bridge piece. Twist on the barrel. Twist on the mouthpiece. Carefully put on the reed and secure it with the ligature. the tenon corks. Grease the corks by rubbing cork grease on them with your fingers. You don't need to do this each time you assemble your clarinet, as too much cork grease will weaken the corks and make them prone to cracking and breaking apart. Grease the tenon corks if the instrument is difficult to assemble in order to make the joints fit together smoothly. You may need to grease them more often in the dry winter months. The reed has the most impact on a clarinet’s tone and is essential to the clarinet’s sound. Be especially careful when handling the reed because it is very fragile. Soak the reed for two-three minutes before each session. Another way to soak the reed is by placing the reed in your mouth for a few minutes, using your saliva to moisten the reed before playing. Purchase more than one reed and always have backup. You will know if a reed needs to be replaced if your clarinet sounds out of tune. Replace the reed if it is cracked or damaged. When your reed has turned green this is also a sign you must replace it . Before replacing the reed, soak the new reed for two to three minutes. Purchase oil from a music store to make sure it is the proper type of oil for your clarinet. Apply a small amount of oil to a cotton cloth and pull it through the clarinet while it is assembled. Let the clarinet rest for 15 minutes and then remove the excess oil that was not absorbed by the wood. This ensures that the clarinet will maintain its natural moisture, especially if your are travelling in areas with different humidities. Although a clarinet case is meant to protect your clarinet, you should still be cautious when transporting the instrument. Avoid bumping the case into walls or dropping it. As most clarinets are made of wood, even a small error when transporting the clarinet can cause serious damage to the instrument. When driving, make sure the case is in a safe and secure place and that it won’t slide around during sharp turns.
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One-sentence summary --
Begin assembling Grease Soak the reed in a cup of water before playing. Replace the reed periodically. Oil the bore of the clarinet every 12-18 months. Be cautious when transporting the clarinet in its case.