The goal is to pack light and only bring what you need, but some trips can be quite long and you may want additional space. If you have to check a bag, find a solid suitcase, either made of durable plastic or with hard sides, to keep the contents from being crushed when it's checked in. If you’re looking for a new suitcase, limit your searches to bags that fit the overhead carry-on space: packing everything into a carry-on will cut down on time spent in check-in lines and the amount you pack. Every airline has their own rule for carry-on luggage, but a bag that is 22”x13”x9” should meet any maximum size limits. Opt for carry-on suitcases whenever possible; you won't have to stand in the check-in lines, and it will make your packing economical. A solid black or navy blue suitcase looks professional and sleek. Choose something that has wheels and an extendable handle so you don’t have to lug it through the airport. Some suitcases have multiple compartments for packing, so you can keep everything separate without using extra items like packing cubes (which are usually zippered fabric cubes that keep all your items organized as you want them, but can add a little extra weight and bulk to your bag). Look for something made from a nicer material - like leather or canvas - in a dark, solid color that has enough room for a laptop, document folder, and electronics. If you already have a carry-on bag, and the airline doesn't allow an additional personal item, find a briefcase or purse that can fit in your suitcase.
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One-sentence summary -- Pick a bag that will fit all your clothes for longer trips. Make sure your carry-on is within the size limit, if you have one. Pick a functional suitcase in a dark color. Find a briefcase or purse that can stay with you throughout the trip.


The DMV will likely flag your old license, just in case somebody else tries to use it. The DMV may also tell you how to replace the license in your state. To find your local DMV, search here: https://www.dmv.org/dmv-office-finder.php. A duplicate license is the same as your original license. The process for getting a duplicate license can vary by state. While many states will require you to fill out a form at the DMV, some states have slightly different processes.  For example, in Colorado, you must renew your license if you lose it. Follow the same process as you would to renew it.  Some states, like Florida or Tennessee, allow you to apply for a replacement online. Most states, however, require you to apply in person at a DMV. You can look up the requirements by state by going here: https://www.dmv.org/replace-license.php. When replacing your driver’s license, you must prove your identity. Since you don’t have your license, bring multiple types of alternative identification. Depending on your state, the following documents may be acceptable:  Passport Government ID Military ID Birth certificate Social Security Card Vehicle insurance policy in your name Mail with your registered address To save time, find the form on the website of your state’s DMV. Print it and fill it out. Bring the filled form with you to the office. If you don’t have a printer, you can fill out the form at the DMV. In most cases, this form will be the same as applying for a new driver’s license. There may be a box on the form asking if your last license was lost or stolen. Check the right box. It is illegal to drive without a license in the US. Do not drive to the DMV. Ask a friend to give you a ride, take public transport, or get a taxi. The DMV will issue you a temporary license that you can use after you apply for a replacement. The fee can vary from state to state. Generally, it costs between $15-30 USD. When you are done, you will receive a paper license that will be good for 90 days. You may receive your plastic license by mail in 3-4 weeks. Some states may be able to print off your license right away. In this case, you will not need to wait for the plastic license to arrive in the mail.
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One-sentence summary -- Call your local DMV to report the lost license. Look up how to get a duplicate license in your state. Collect alternative identity documents to bring with you. Fill out the proper form online or in person. Get a ride to the DMV. Pay the replacement fee.


Many young runners aim for a roughly identical run each time -- challenging themselves about the same amount. But high-level runners tend to alternate very challenging runs with very easy ones, knowing that the truly challenging runs are where they make the most gains. A good way to start is to find 2 routes you love -- one easy and one hard, and then slowly add or subtract distance as you get stronger. se plyometric exercises to boost explosive power, maximizing each stride you take. While untrained runners believe they can just run to get better, strong runners know that specific strength training is key to staying fast and healthy. Plyometrics are exercises that require a burst of power, which translates into much stronger, more efficient strides when you run. Try out:  Box jumps, both single leg and double. Shuttle runs Squat leaps -- perform a squat without weight, then explode up and to one side. Power skip -- see how high you can get on each leap The top runners today train for sprints, even if they'll never actually use that speed in a race. That's because sprinting pushes your body to a degree that helps create huge training gains in a much shorter time. Some ideas include:   Intervals: Warm up for 5-10 minutes, then sprint for 30 seconds. Jog for a minute to relax, then sprint another 5-6 times. As you get better, cut the jogging portion to as close to 30 seconds as you can. Cool down for 5-10 minutes at the end.  Ladders: Warm up for 5-10 minutes, then sprint a lap at roughly 90% top speed. Jog a lap to recover. Then sprint 2 straight laps. Jog a lap to recover. Keep escalating until you can no longer push yourself, then cool down for 5-10 minutes. A strong, healthy diet will have long-term effects on your ability to run long distances. If you're always putting junk into the engine, like multiple desserts, fatty and fried foods, and empty calories like soda, you will have a much harder time efficiently turning that food into energy. While you don't have to be on an Olympian's diet, you can take some cues from them:  Keep your proteins lean -- fish, chicken, beans, whole wheat pasta, etc. Make fruits and vegetables a large part of every meal. Snack healthily -- using fruits, low-fat options like pretzels, and yogurts and granola instead of "treats." Drink water all day long -- it will always help your body run more efficiently. As mentioned above, your core is the most essential set of muscles to keep an efficient, smooth, and relaxed posture while you run. This doesn't mean you need a shredded six-pack, but you should try out the following exercises. It doesn't take much -- try mixing and matching 2-3 of the following into a 10 minute work out, resting for 30 seconds between each exercise.  Sit-ups Crunches Side crunches Planks Side planks Bridges You'll only get better if you actually push yourself to your limits. Except on the easy runs, make sure you struggle at the end of all your runs. It is this ability to push through the struggle that will make you stronger, making future long runs much easier to pull off.  If you feel strong, pick up your pace for the last five minutes, giving yourself a good challenge to end the run on. There is a difference between running through pain and running through a temporary struggle. If you feel sharp pain, wooziness, or sick, you should stop and get water.
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One-sentence summary --
Follow the "easy-hard" rule of elite runners to grow strength quickly. . Use sprint training to build the speed needed for long runs. Cut fats, excess sugar, and grease from your diet. Dedicate 2-3 days a week to focus on your abs, oblique, and core muscles. Trust your body as you train, always trying to challenge yourself in the last few minutes.