Article: Weights are a good supplement to training because they strengthen the muscles and joints. Weight training also decreases injury risk. Research shows that runners who lift weights at least three times a week are stronger runners - they can run for longer and faster. When lifting weights to augment your running, it's best to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions works to develop muscle size and endurance, but will not make you run faster. Fewer reps with heavier weight will help to develop faster, more powerful muscle contractions. Strengthen and stretch your hip flexors. Studies have shown that doing hip-strengthening exercises can improve speed and agility. Try some basic exercises like the clamshell or sidestep. Make sure you are doing hip exercises at least 2-3 times a week. Strengthen your hamstrings. It's important for runners to have strong and open hamstrings because fatigue in those muscles can cause injuries to your knees. Dead lifts, leg curls, and box jumps are good exercises to strengthen the back of your legs and avoid hurting your joints. Strengthen your buttocks. Have a strong gluteus medius can help prevent lower-body injuries. Try taking the stairs instead of elevators during your daily routines. Strengthen your core. The core is an area often forgotten by runners. To reduce inefficient motion while running, train and strengthen your core to provide stability. Static exercises like planks will give you the best core workout, rather than endless situps where its easy to fall into the bad habit of using momentum rather than strength. Cross-training involves doing another type of fitness activity that is not running. Cycling, swimming, skiing, using the elliptical machine are all ways to pump up your cardiovascular system without straining those muscles used in running. In fact, intense cross-training for an hour can elicit the same aerobic benefits as a run. It's important do cross-training that involves lower-impact activity than running, which is a high impact activity. This will provide some relief to your joints on non-running days. Good activities include swimming, cycling, and rowing, among others. There is a basic formula for cross-training: Do 60 minutes at or above 70 percent of your maximum heart rate. This will be the equivalent of a 8km run. Incorporate cross-training into your workout a couple of times a week (on days when you don't run). After exercising, massage your leg muscles with a foam roller. This post-workout exercise will increase flexibility and range of motion in the knees. Rolling will also work to break down scar tissue.
Question: What is a summary of what this article is about?
Do weight and strength training. Cross train. Foam roll.
Article: These ingredients usually include the butter and salt but don't need to. Stay with the grits so that they don't boil over. Stir until butter is completely melted. You want the grits to have a smooth, creamy texture, but not be overcooked. Enjoy the grits with: A bit of syrup or brown sugar sprinkled on top. A strawberry compote made with framboise and sugar. Extra cream and butter, severed straight up.
Question: What is a summary of what this article is about?
Combine all the ingredients in a large saucepan. Bring the water containing the grits, butter, and salt to a boil. Once the water is boiling, cover the pot and reduce the heat to a simmer. Cook the grits for about 40 to 45 minutes. Serve.
Article: Protect your knuckles, loose ligaments, joints, and the bones in your hands with a wrap. Hand wraps are single strips of semi-elastic cloth with a thumb loop on one end and a piece of velcro on the other end. They come in a variety of colors, widths, lengths, and styles. You will need one wrap for each hand. Roll up your hand wrap so that the thumb loop is on the end. Beginning with the back of your hand, as opposed to the palm of your hand, prevents the wrap from loosening up when you make a fist. Wrap your wrist three times, keeping the wrap below the thumb loop. Position the wrap above the thumb loop and wrap the palm of your hand three times. Position the hand wrap diagonally along the palm of your hand--from the base of your pinky to the base of your thumb. Bring the wrap around the base of your thumb and between your pinky and ringer fingers. Pull the wrap between your pointer finger and thumb, positioning the wrap diagonally across the back of your hand. The wrap should form a "X" on the back of your hand. Move the wrap back to the base of your thumb. Form a second "X" by pulling the wrap between your middle and ring fingers in the same manner. Form a third "X" by pulling the wrap between your middle and index finger in the same manner. End this process with the wrap positioned at the base of your thumb. This separates the fingers. Wrap your thumb once. Pull the wrap across the back of your hand and around your wrist to the base of your thumb. Pull the wrap halfway around the thumb. Instead of going around the thumb, pull the wrap across the palm of your hand at the base of your fingers. The hand wrap WILL change directions. This locks the thumb in place and secures the hand wrap. Wrap the knuckles. Pull the hand wrap around your knuckles three times. If you have extra length on your hand wrap, you may either wrap the knuckles additional times or make "Xs" around the back of your hand. Make sure the wrap doesn't become too thick--you still need to put your gloves on! Finish wrapping your hands at your wrist and secure the velcro. This provides additional wrist support.
Question: What is a summary of what this article is about?
Roll-up your hand wraps. Wrap your wrist and palm.Insert your thumb into the loop so that the wrap lays over the back of your hand. Wrap your fingers. Lock your thumb. Secure the velcro.