While training for a cross country competition, three or four days should consist of running. For the remaining days, try other exercises to strengthen your full body and give your running muscles a break. Choose cross-training workouts you enjoy. You might, for example, swim, bike, ski, weight lift, or hike. Rest days allow your muscles to recover and avoid driving your body to exhaustion. Without a rest day, athletes are much more likely to sustain injuries. Plan a day to recharge, perform a light activity, and prepare for your workout tomorrow. Examples of rest day activities include: stretching, walking, visiting a hot tub or sauna, hiking on an even trail, or doing yoga. Pedaling on a bike can help you even out the cadence of your running, or how many steps you take per minute. Begin your cycling workout on a low tension setting to ease into the workout. Gradually increase the tension as you cycle to simulate going up hills.  Work in 60-90 second intervals of high-tension cycling followed by low-tension recovery periods to interval train on the bike. If desired, you can go biking outdoors as an alternative. Look for a road or a trail with equal amounts of uphill and downhill. Because endurance is key in cross country runs, schedule a strength training session weekly. Alternate between focusing on your arms, legs, and core during different weightlifting sessions. Start with lights weights and move onto heavier ones as you gain muscle. Running mainly focuses on lower-body training, so swimming can keep your body balanced as you train. Lap swimming in a pool (as opposed to open water swimming) is ideal for cross-training, especially if you are new to swimming. Swimming workouts can last anywhere from thirty minutes to an hour, depending on how many laps you want to complete.
++++++++++
One-sentence summary -- Work in two or three cross-training days per week. Have one rest day per week as part of your cross-training schedule. Go cycling to increase your running speed. Try weight training once a week for endurance. Go swimming for an upper-body workout.


Tap the Home tab in the lower-right corner to view restaurants close to your location.  Tap the magnifying glass icon at the bottom of the screen to search for a specific restaurant or cuisine by name. If you have not added a delivery address, go ahead and add one now. When you see a restaurant you want to order from, tap it to view the menu. You can browse menu items on the front page, or you can tap one of the category tabs at the top to view specific items on the menu by category.  Tap an item you want to order. It's at the bottom of the screen.  Use this box to make special requests, like "no cheese", or "No mayonnaise" to your order. They are the rough buttons at the bottom.  If you want to order two or more of the same thing, tap the plus icon (+) at the bottom of the screen to increase the quantity of your order. It's a green button at the bottom of your screen.  This adds the menu item to your order. If the button is gray, there are required selections or modifications that need to be made to your order. If you want to add additional items to your order, use the steps above to add additional items. It's the green button at the bottom of the screen. If you need to give any special instructions to the restaurant or delivery driver, use this box to add additional notes. To tip your delivery driver, tap one of the tip amounts on screen.  Your tip options are 10%, 15%, 20%, and 25%. You can also tap Other and enter your own tip amount.
++++++++++
One-sentence summary -- Browse restaurants. Tap a restaurant. Tap a menu item. Use the "Special Instructions" field to make custom requests. Tap + or - to adjust the quantity of your order (optional). Tap Add to Cart. Make additional selections and modifications. Tap View Cart. Tap Add a Note (optional). Add a tip.


Educate them on the benefits of recycling, conserving energy, and eco-friendly transportation options. Appeal to their concerns as parents, older siblings, or aunts/uncles. If they don't consider themselves environmentalists, ask them to take these measures so that the children in their lives will have a decent future.  A great way to spread information is by going door-to-door. If you want to hand out pamphlets, make sure that you use recycled paper. Consider hosting a meeting or presentation at a community center so that you can educate a bunch of people at once. It only takes two minutes to send an email to your state and national representatives, but why stop there? Attend town hall, city council, and school board meetings to voice your concerns in public. Ask your senator/representative/MP why they voted to expand oil drilling. Tell your city council you'd like to see a bus or light rail system. Ask your school board to adopt an anti-idling policy on school grounds. If you are still a kid, consider talking to your school principal or student council. They may find solutions for saving energy and paper. Search online for organizations urging corporations to divest (remove their money) from pipelines and other fossil-fuel projects. This includes banks, credit card companies, and boards overseeing pensions. For example, if your bank or credit card company funds these projects, tell them you will do business with more responsible companies if they don't divest.
++++++++++
One-sentence summary --
Talk to your friends and neighbors. Contact your elected officials. Join the divestment movement.