Article: Jumping on a scooter is a little easier than jumping on a skateboard or snowboard because you have handlebars to help you pull the scooter up. Still, you'll want to know the basic jump backwards and forwards, because it's the basis for other tricks. This trick is also called a bunny hop due to its simplicity. The stance is very important when performing a jump because you need solid footing to push off of the ground. Your back foot will become your kicking foot, and your front foot will hold your weight. Which leg you choose depends on your own comfort and stability.  Put your non-dominant foot on the front of the deck, facing straight towards the handlebars. This foot is your supporting leg and holds the majority of your weight. Your back leg is your pushing leg. When you're not using your back foot to push off, rest it on the deck next to your front foot or a bit behind it, facing out at a 45-degree angle. Get a little bit of speed by pushing yourself forward with your back foot. Having some speed while learning the basic jump is important, because the more momentum you build going forward, the more you'll be able to translate that momentum into height. Place it beside your front foot or behind it. This will depend on how long your deck is, or which version feels more comfortable. Make sure that your stance is stable and that you are still moving at a moderate pace. Continue to hold the handlebars while bending at the knee. The lower you get to the ground, the more upward “springing” action you'll get when you jump up. Maintain your stable footing with your front foot facing forward and your back foot next to it or just behind. Kick upwards with both feet, jumping as high as you can. Continue to hold onto the handlebars, and make sure that they're still facing forward. Keep your feet in their same positions, and don't move them. If you're already maintaining a good grip on the handlebars, the scooter should come up off the ground as the rest of your body does. Keep holding them tight and pull the bars up as you launch into the air. To get more height, pull the handlebars up further and draw in your knees. This extra momentum will help you get a little more air and clear obstacles. Let gravity pull you back down to the ground. Keep your feet in their places on the deck, then bend your knees as you hit the ground to absorb the shock of the landing. Continue riding forward, and adjust your handlebars if you accidentally moved them during the jump.
Question: What is a summary of what this article is about?
Start with a basic jump. Position your feet. Push off. Bring your kicking foot back to the deck. Crouch down. Jump upward. Pull the handlebars up as you jump. Land.
Article: If you are someone who felt defined by your career, you may experience a significant sense of loss upon your retirement.  Also, the thought of somebody replacing you at work can make you feel unimportant.  It can be difficult to validate yourself without the connection to a career.  Over time, you may begin to feel depressed or anxious, and you may even begin to second-guess your decision to retire.  Build a new identity for yourself by using your time to find meaningful ways to connect with other people and use your talents in a positive way. Some retirees find second “careers,” either paid or on a volunteer basis, that they find very gratifying. When you are both working full time, you and your spouse may have become accustomed to your independence from each other.  The changes to your daily routine in retirement may cause you to feel you’ve given up some of this autonomy.  Remember that with time you will learn to adjust to spending more time at home with your spouse.  However, it’s important to schedule some activities apart pursuing your separate interests. Think about how many hours per week you devote to your job.  Not just the 40-hour work week, but also commuting and spending time at home getting ready for work.  All of these hours will be free during your retirement.  Plan how you will spend that time being productive to avoid boredom.  Do volunteer work.  Many people feel find fulfillment by devoting time to meaningfully giving back in some way. Spend more time being active.  Participate in outdoor activities that you enjoy such as golf.  Exercise frequently.  The physical activity will have an emotional and physical benefit. Plan to travel.  Plan to visit children and grandchildren who do not live nearby.  Schedule vacations to places you’ve always wanted to see. Some people are homebodies and relish the idea of spending time on their own at home.  Others are social butterflies and thrive on being around other people.  Whichever you are, you will need to schedule activities that give you social interactions.  Joining clubs or groups, taking classes or getting a part-time job can provide you with the relationships you need to feel vital.
Question: What is a summary of what this article is about?
Anticipate the emotional impact of giving up your career. Adjust to spending more time with your spouse or family. Decide how you will structure your days. Find other sources of social interaction.
Article: Weights are a good supplement to training because they strengthen the muscles and joints. Weight training also decreases injury risk. Research shows that runners who lift weights at least three times a week are stronger runners - they can run for longer and faster.  When lifting weights to augment your running, it's best to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions works to develop muscle size and endurance, but will not make you run faster. Fewer reps with heavier weight will help to develop faster, more powerful muscle contractions.  Strengthen and stretch your hip flexors. Studies have shown that doing hip-strengthening exercises can improve speed and agility. Try some basic exercises like the clamshell or sidestep. Make sure you are doing hip exercises at least 2-3 times a week.  Strengthen your hamstrings. It's important for runners to have strong and open hamstrings because fatigue in those muscles can cause injuries to your knees. Dead lifts, leg curls, and box jumps are good exercises to strengthen the back of your legs and avoid hurting your joints.  Strengthen your buttocks. Have a strong gluteus medius can help prevent lower-body injuries. Try taking the stairs instead of elevators during your daily routines.  Strengthen your core. The core is an area often forgotten by runners. To reduce inefficient motion while running, train and strengthen your core to provide stability. Static exercises like planks will give you the best core workout, rather than endless situps where its easy to fall into the bad habit of using momentum rather than strength. Cross-training involves doing another type of fitness activity that is not running. Cycling, swimming, skiing, using the elliptical machine are all ways to pump up your cardiovascular system without straining those muscles used in running. In fact, intense cross-training for an hour can elicit the same aerobic benefits as a run.  It's important do cross-training that involves lower-impact activity than running, which is a high impact activity. This will provide some relief to your joints on non-running days. Good activities include swimming, cycling, and rowing, among others.  There is a basic formula for cross-training: Do 60 minutes at or above 70 percent of your maximum heart rate. This will be the equivalent of a 8km run. Incorporate cross-training into your workout a couple of times a week (on days when you don't run). After exercising, massage your leg muscles with a foam roller. This post-workout exercise will increase flexibility and range of motion in the knees. Rolling will also work to break down scar tissue.
Question: What is a summary of what this article is about?
Do weight and strength training. Cross train. Foam roll.