Q: 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.
A: 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.

Q: Once you feel you have a solid first draft, you should contact the editor of the publication that has accepted your pitch and send her the draft. Ask her to give you feedback on specific sections of the article and to tell you if you are clearly defining the overall angle of the article. Having a conversation about the article with your editor can offer you a set of professional eyes who can make sure the article fits within the writing style of the publication and reaches its best possible draft. You should be open to editor feedback and work with your editor to improve the draft of the article. You may also want to give the article to a peer, such as a fellow writer, to get feedback from them as well, especially if you are struggling with a particular section or line in the article. Applying feedback from your editor and from your peers can help your article reach its strongest draft in terms of content, flow, structure, and tone. You should also get a copy of the publication’s style sheet or contributors guidelines and make sure the article follows these rules and guidelines. Your article should adhere to these guidelines to ensure it is ready for publication by your deadline. A good magazine article will flow well, with good transitions between paragraphs and good sentence structure. Try reading the article out loud to yourself or to a sympathetic audience. Note if any of the sentence structure sounds awkward or wordy. Be willing to removing or reworking large chunks of text so that the article flows and you have strong sentence structure throughout the article. Make sure you hit your deadline and turn in the article on time, especially if you are turning in your first article for the publication. If possible, turn the article in early to impress the editor and show you can meet deadlines for future articles for the publication. Most publications accept electronic submissions of articles. Talk with your editor to determine the best way to submit the revised article.
A:
Discuss the article with your editor. Apply editor and peer feedback to the article. Revise the article for flow and structure. Turn in the revised article by the deadline.