Wash your hands using mild soap and water before rinsing the burn with cool water. Do not apply soap to the burn. Pat the area dry with a soft towel.  Some skin may come off during washing. Burns are particularly prone to infection, so it is crucial to keep them clean. Look for 100% aloe vera at a local pharmacy or grocery store. Apply a thin layer of this to the burn area.  If you have an aloe plant at home, you can cut off a leaf and squeeze the ointment out from inside. If you do not have aloe vera, vitamin E oil is another good option. As an alternative, you could also use silver silvadene cream to prevent infection. with medical gauze. If the burn contains blisters and/or broken skin, it is advisable to dress the burn. Apply 1-2 layers of fresh medical gauze over the wound, and secure it with medical tape. Change the gauze 1-2 times per day or if the gauze gets wet or soiled. Your burned skin will be extra sensitive, so it's important that you protect it from the sun. Don't go outdoors more than necessary until your burn heals. If you must go outside, apply sunscreen to the area. Choose an SPF of at least 30. You should also wear a cover. If your burn shows signs of infection (like a foul smell, accumulation of pus, or increased redness) it is important to seek medical care. You should also see a doctor if your burn has not healed in 2 weeks.
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One-sentence summary -- Clean the burn with water. Apply pure aloe vera or antibiotic ointment to the burn. Wrap the burn Stay out of the sun. Seek medical care if you notice signs of infection.


Slowly jog half of a mile before stretching. Doing so allows you to warm up your joints and muscles before you stretch them, thus preventing injury. Be sure to perform dynamic stretches that include motion such as:  Leg lifts. Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Cheerleader Kicks. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Butt kicks. Perform an exaggerated running-in-place motion while standing to loosen up your knees, hamstrings, and quads. Walking lunges. Squat into a wide lunge with one foot dramatically out in front of the other, and continue to switch between legs as you slowly progress forward. Shoulder stretches. Don't forget to stretch your torso and shoulders to prevent cramping during your run. You use your arms to propel you forward when you sprint, so you'll need to be loose and limber. Pull one arm straight across your chest and hug it in with the forearm of your other arm. Switch sides and stretch the other arm. Use a stopwatch to log yourself for various mileages in order to track your progress. Incorporate hills into your runs two to three times per week to push your boundaries and condition your body. Try following this example weekly routine:   Day 1: 10-20-10. Jog for 10 minutes, run briskly for 20 minutes (80% effort), and then jog for another 10 minutes.  Day 2: Sprint training. Head to a track and practice sprints. Jog 1⁄2 mile (0.8 km), then run another mile, sprinting the straightaways and jogging the turns. Start out with just the mile and a half, and gradually increase your distance.  Day 3: Rest.  Day 4: Long 60-90 minute run. Run at a pace that is comfortable enough to keep going.  Day 5: 10-20-10. Jog for 10 minutes, run briskly for 20 minutes (80% effort), and then jog for another 10 minutes.  Day 6: Rest.  Day 7: Sprint training. Head to a track and practice sprints. Jog 1⁄2 mile (0.8 km), then run another mile, sprinting the straightaways and jogging the turns. Start out with just the mile and a half, and gradually increase your distance. Being patient with yourself is one of the most important aspects of building endurance. Avoid pushing yourself to run too far until you have become comfortable with a gradual distance increase. Basically, don't try to run six miles right off the bat. Start out with one mile, then build up to a mile and a half, then two miles, etc. Don't try to sprint out a five-mile run, you'll exhaust (and maybe even injure) yourself. Start off with a light jog and gradually build up your speed as you run. Your breath can have a huge impact on your ability to run long distances. Make sure you are breathing in and out of your nose, or in through your nose and out through your mouth, depending on your preference. A steady breath means a steady heart rate and a higher lung capacity.
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One-sentence summary -- Warm up and stretch. Time yourself to set your baseline. Put yourself on a regiment that builds endurance and speed. Increase your distance gradually. Pace yourself. Pay attention to your breathing patterns.


If a surviving spouse is the heir, there is no applicable federal estate tax as long as the spouse is a U.S. citizen. If a surviving spouse is not a U.S. citizen, do some estate planning to leave a special trust to the spouse. However, the estate will be taxed once the surviving spouse dies. The first $11.4 million of an estate is exempt from taxation. That means that if the value of your estate was $15.4 million, only the second $4 million is subject to taxation. A rule that went into effect in 2010 makes it possible for one spouse to transfer any unused lifetime estate exemption to the other spouse when they pass away. This means that your spouse can benefit from your exemption upon your death without you having to transfer part of your estate to them. In order to benefit from this rule, you must file an estate tax return, even if your estate isn’t taxable. If you don’t file a return, your spouse won’t be able to use your unused exemptions. Alternatively, you could transfer some of your estate to your spouse, and that amount would be exempt from taxation upon your death. This is not usually necessary if you use the portability rule, however.
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One-sentence summary --
Understand the transfer rule. Understand the implications of the standard estate tax deduction. Take advantage of the estate portability rule.