Article: The expression of strong, negative feelings rarely helps a relationship. If you are often frustrated or angry at a particular person, a calm discussion is much more likely to be productive. Step away until you've calmed down. Start your discussion by talking about a single issue, such as a specific action or repeated behavior that frustrates you. Try to stay focused on this topic until you've seriously discussed it. Talking about possible underlying causes or related actions is allowed, but try to avoid turning the discussion into a list of things that irritate you. Try to agree with the person at the outset that you'll both stay focused on the issue at hand. Allow the other person an opportunity to speak uninterrupted and to be heard. Try to listen intently to the other person, and then decide how to respond rather than responding impulsively. If you find this difficult, try repeating the other person's words silently to yourself to keep yourself focused, and keep your face and body aligned toward the other person. For instance, if you're having a relationship fight, make it a point not to interrupt the person. Allow him or her to finish a point before responding and consider your response rather than going with your gut reaction. This will demonstrate that you understand what the other person said, give the other person a chance to consider what he or she said, and clear up some ambiguities in the discussion. This can be a very difficult step because actually listening to the other person—instead of thinking of your next thing to say—can be a tricky thing to do. For instance, if a friend says that you never make time for her, repeat it back and ask, “Do you really think that I never make time for you?” This can allow the friend to hear the complaint as you did. Have an honest discussion about how you feel, and what you want to change, and ask the other person for honest opinions as well. Refrain from making insults or hurtful comments. Use sentences that start with "I" to talk about how you feel, and avoid sentences with “you,” which can often sound accusatory.   Avoid passive-aggressive behavior, such as hiding your real emotions or insulting someone behind his or her back. Avoid sarcasm or insults during this discussion, even as a joke. These are words such as 'always', 'anyone', 'nobody' and 'never.' These words invite the person to become defensive by invalidating the your unworkable pronouncements, and causing both of you to fall short. For example, don't say, ”You never take out the trash!” Instead try, “You take out the trash less often than we agreed.” Try to reach a compromise that you are both satisfied with. Writing down a list of ideas together can sometimes help. You don't need to come up with a perfect answer on the first discussion, either. If necessary, make it clear that the solution you decide on is temporary, and set a time to discuss it in a couple weeks to see whether it is working. If you're frustrated that the friend hasn't repaid a debt, for instance, see if you can compromise with a payment plan rather than just simply being frustrated that you can't get all of the money back at once. Thank the other person when making an effort to change his or her behavior. Even small changes—smaller than you would like—may lead to more change if you just encourage the person. Using the same example of frustration over a friend owing you money, tell the friend how much it means that he has agreed to a payment plan or even agreed to sit down and talk about it again when he might be able to enter a payment agreement. By validating the friend's effort, you're more likely to see future cooperation.
Question: What is a summary of what this article is about?
Do not talk while you're still angry. Bring up one issue at a time. Give the other person opportunities to respond. Mirror back what you heard, in your own words. Be honest but compassionate. Avoid using absolutes on other people. Brainstorm solutions with the other person. Show appreciation for effort.
Article: Looking down while running can reduce your speed substantially. It also creates tension in your shoulders and neck. Instead, look straight ahead by focusing on a point 30 to 40 meters (100 to 130 feet) ahead of you. Maintain this position throughout the run. Your shoulders should be down and back, not hunched. If you begin to feel your shoulders hunch, relax them immediately. Running with hunched shoulders can restrict your breathing. Your arms should be relaxed at your sides with your elbows bent at a 90-degree angle. As you run, swing your arms forward and back in a straight motion. Try not to let your arms cross in front of your chest as you run. This movement will waste energy and slow you down. Swinging your arms in a straight forward and backward motion will help propel you forward. Your hands should be relaxed as well. Avoid clenching them into fists while you run. Instead, keep them in a relaxed fist with your thumbs resting on top of your fingers. As you run, keep your back straight and lean forward slightly. This will not only help you propel yourself forward, but it will also help you land on the middle of your foot instead of your heel. While you run, try to avoid lifting your knees higher than your hips. Instead, keep them level at your hips. When your foot lands on the ground, try to land with a slight bend in your knee. This will help absorb some of the impact.  Remember that your knees should be moving forward, not upward. Do this instead of landing on your heel or your toes. Landing on the middle of your foot will help you lift it faster, and thus, you may be able to run faster. Additionally, when your foot hits the ground, it should land below your hips. For medium intensity running, aim for two steps while breathing in and two steps while breathing out. For high intensity running (like during the final stretch of a race), aim for one step while breathing in and one step while breathing out.  Make sure to use both your nose and mouth when inhaling to get the maximum amount of oxygen into your body. Try to avoid shallow breathing. Focus on breathing deeply by pushing your stomach out as you inhale and contracting it as you exhale.
Question: What is a summary of what this article is about?
Avoid looking down. Keep your shoulders relaxed. Bend your elbows at a 90-degree angle. Relax your hands. Lean slightly forward. Level your knees. Land on the middle of your foot. Synchronize your breathing.