Summarize the following:
Lots of people feel intimidated at first to start training outdoors but actually cold weather is ideal for running in. The colder the weather, the less heat stress the body has to go through, which is why so many marathons are held in October and November. Boosting your morale and actually looking forward to your run will make you much more likely to stick with your new running routine.  Think about what some of your main motivations are for running in the snow. For example, you may have some personal goals, such as preparing for a race or wanting to lose weight. Keep these goals in mind as inspiration. Exercise has been shown to help beat the winter blues, particularly for those suffering from Seasonal Affective Disorder (SAD). Running outside helps even more (regardless of the presence of clouds) than indoor light treatments in less time.  If you have a hectic work or family schedule, think of the time you spend running outside as your “me-time.” We all need alone time and so running outside can be a great ritual for you to temporarily get away from it all. Another potential motivator could be shift to healthier habits throughout the holiday season. The holidays can be a time where unhealthy habits dominate our routines, and running can be a way to shift away from those holiday habits and feel better. Always check the weather before going out on your run. Just because it’s snowy, doesn’t mean that it’s cold enough that you risk getting frostbite and you don’t want to overdress or underdress. Generally you should check the wind chill, which is a calculated estimate using the temperature and wind speed of what the cold feels like to the human body.  If it is extremely cold and/or windy, that doesn’t mean you can’t run outside. Just be sure to cover up your extremities in particular, such as your fingers, ears, nose, cheeks, chin, wrists and toes, as these are far from moving muscles that generate warmth and therefore have a higher risk of frostbite. Always wear socks, mittens, hats, and whatever else you need to ensure you don’t expose your skin to the harsh weather. Watch the wind. Wind protective gear is very important if it’s windy and you can easily check online or on a weather app to see what the windchill is for the day. High winds can cause frostbite which burns very quickly if you haven't taken precautions. Use Vaseline or a similar barrier cream to protect your face and use clothing to keep the wind off extremities. Wear goggles or glasses if needed. If you plan to run outside regularly and live in an extremely cold area, you may want to invest in some running specific gear, such as running gloves or thermal headbands. During the cold season, it’s important to be intentional about your clothing choices. If you don’t know where to start or don’t have any specialized running clothes, you may want to visit your local running supplies store for good gear. Otherwise, the most important thing to keep in mind is that layers are your key to success.  Don’t overdress. Many runners assume they need to bundle up to protect themselves against the cold and while you should make sure none of your skin is exposed, don’t wear too much clothing as the heat and sweat can really build up and trapping the water underneath all that clothing can actually increase your risk of hypothermia. Be sure to wear several, light layers and expect a bit of trial and error until you find the right amount of clothing that protects and warms you through the snowy season. You may want to invest in winter sports gear made of wicking materials that don’t trap in sweat and allow your skin to breathe while still protecting it from the elements. Some of these specialized clothing pieces and materials include fleece, dri-fit running leggings, light wool, and vests. As a general rule of thumb, you should feel cold when you first leave the house and expect your body to warm up within the first few minutes of running. If after running awhile, you realize you are drastically under-dressed, head back home for another layer before you expose yourself too much to the elements. Most runners elect to wear their everyday running shoes but, depending on weather conditions, you may want to add some protective gear.  For example, if there is a lot of snow outside, you may want to add some rubber outsoles or traction devices, such as Yaktrax. You should also take care in selecting your socks before you go out to run. Toe socks should be avoided as they make your individual toes more sensitive to the cold. Wool or other “wicking” fabrics are preferable to cotton as they are less likely to keep in the chill.  With all that being said, stay alert throughout your run and avoid slush puddles and ice whenever possible as no shoes will completely protect you from the lack of traction or the cold water. When you first start out running outdoors in the cold, you may want to plan routes that stay relatively near your home so that you can get back quickly if there’s anything you need (such as adding or removing a layer of clothing). Once you start getting the hang of it, however, you can plan routes that are more scenic or exciting to keep yourself motivated.

summary: Find your motivation to be fit in the winter. Determine if you need a hat and gloves. Dress appropriately for the weather. Find the right footgear. Plan your route ahead of time.


Summarize the following:
Use a ladle or wooden tongs to easily remove the pod. You may need to cook the egg for closer to 7 minutes, depending on how firm you want the yolk to be.If you have trouble taking the egg out of the pod, run a spoon around the edges and pop the egg out.

summary: Cook the egg for 4-6 minutes, then remove the pod from the water.


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"Supine" means that he's laying down on their back. Ideally, you can find an elevated surface for them to lay on which allows you to stand or sit in a chair at their head. If they lay on the ground, you’ll have to bend over quite a bit, and this could hurt your back. .  Tie long hair back so it doesn’t hang in your partner's face. If they have long hair, sweep it back and over the side of the table or bed so you don’t accidentally pull it during the massage. Ask them to either remove their shirt or to wear a top that exposes their chest from the collarbone up. You should provide a towel or blanket if he's uncomfortable with exposing their chest. You can sometimes find massage oils at department stores, but if not, they can be purchased online.  Some household oils, like coconut oil, also make wonderful massage oils. Olive oil, almond oil, and sesame oil can work well, but they tend to be heavy and thick. Use smaller amounts of these oils for a massage. Make sure your partner doesn't have any nut allergies before using almond or sesame oil. Work the oil or lotion through your hands by rubbing them together. This warms the product up to make it more comfortable for them.
summary: Place your partner in the supine position. Choose a massage oil or lotion.