In one sentence, describe what the following article is about: You can tie-dye your shirt using watered-down acrylic paint. The shirt will need to dry, but once you heat-set it by tossing it into the drier, it will be ready to be worn. This method is similar to the traditional tie-dying method, but it does not require hot water or as much preparation as the traditional method. Although this method uses acrylic paints, which are more opaque than fabric dye, you will get the best results with a white or light-colored shirt. The paint will be watered down, so some of the shirt's original color will show through. You can tie-dye almost anything, from T-shirts to pants and skirts to even baseball caps. You will need ½ part fabric textile medium, 1 part paint, and 3 parts water. Pour everything into a plastic applicator bottle and shake it up to mix everything together. The fabric textile medium will prevent the paint from becoming too stiff once it has dried.  Use a different applicator bottle for each color. The colors will bleed together, so avoid using contrasting colors such as red and green, blue and orange, and yellow and purple, or you will get some muddy browns in your finished piece! You can also dip the shirt in some water and twist it tightly to wring all of the excess water out. You want the shirt to be damp, not soaking-wet. You can create different patterns depending on how you wrap the rubber bands around your shirt. Here are a few popular designs:  Stripes are the easiest and simplest design. Simply fold your shirt up like a fan or accordion creating a sort of rope. You can do width-wise, length-wise, or even diagonally. Wrap a rubber band around one end of your "rope," then wrap another rubber band two to three inches (5.08 to 7.62 centimeters) down. Keep doing this until you reach the end of your rope. The sunburst is a circular design, with each ray or ring being a different color. Pinch the middle of your shirt and pull it towards you. Tie the end off with a rubber band. Go a little further down your shirt and tie it off with another rubber band. Keep doing this until you have a thick "rope" made out of fabric and rubber bands. The spiral is another popular design. Place your shirt down on a flat surface. Pinch the middle of your shirt and twist it. Keep twisting until you have created a spiral, or something like looks like a cinnamon roll. Wrap a large rubber band around the "bun" you have made. Then wrap another rubber band, but this time in the opposite direction, making a cross shape. You can wrap more rubber bands around your bun, sectioning it like a pizza or cake. Work over a container, such as a plastic container or an aluminum tray. Press the tip of the applicator against the fabric and squeeze gently. This allows the paint to absorb directly into the fabric as opposed to squirting out everywhere. Place a wire rack over some paper towels, newspaper, or a baking sheet. Then, without removing the rubber bands, set the shirt down on the wire rack. This will allow any excess paint to drip down, and prevent it from pooling under your shirt. Let the shirt sit for one hour, so that the colors can set into the fabric. The shirt should be mostly dry by now, but the center might still be wet. Hang it up in a sunny spot until it is fully dry. This will also help relax any wrinkles. Keep in mind that the cooler or more humid it is, the longer it will take for your shirt to dry. To make the colors more permanent, toss the shirt into a drier for about 15 minutes. After this, your shirt is ready to wear and wash.
Summary: Consider tie-dyeing your shirt using acrylic paint. Find a white-colored shirt to dye. Prepare your paint. Lightly mist the shirt with water. Tie rubber bands around the shirt. Apply the colors in the spaces between the rubber bands. Leave the shirt on top of a wire rack and let the colors set. Remove the rubber bands and let the shirt hang dry. Heat set the colors.

In one sentence, describe what the following article is about: 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.
Summary:
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.