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You don't need to twist yourself up like a pretzel, but a few gentle stretches can go a long way toward protecting you from injury. Make sure you stretch your arms as well as your legs, because it is possible to get a shoulder cramp. Stretch before and after every run, and after you wake up for bonus points. Be sure that you are warmed up before you stretch. It is important for your muscles to be warm when you stretch. To stretch your hamstrings, do the figure-4. Sit on the ground with one leg extended in front of you, and the other bent so that its knee touches the floor and its foot touches the other leg's knee. Reach toward your extended foot, and hold. To stretch your quads, stand on one leg and grab the ankle of your other leg. Gently pull it back. If you have trouble balancing here, tighten your abs. To stretch your shoulders, move one arm so that your hand is between your shoulder blades and your elbow is pointing up. Grab the elbow with your opposite hand and pull carefully. It's good to keep a consistent pace, but stopping your running to walk every now and then is actually good for your muscles and breath. Plus, if you're doing a long run or race, you'll need to stop running to rehydrate anyway. This doesn't only help you run longer without losing your breath, but it also helps reduce the chance of getting cramps. 8 glasses (64 ounces, or about 2 liters) a day is the gold standard, but everybody is differentexperiment until you find an amount of water that feels right for your body without weighing it down. It's possible to overdo it with hydration; excess water might make you feel bloated or weighted down. Listen to your thirst cues, and don't keep chugging water if you feel like there's no room in your stomach for it. A couple hours before you run, fuel yourself correctly! Carbohydrates are the preferred fuel for long-distance runners, and the right ones burn slowly and consistently to give you plenty of energy. You can throw a little fat into your pre-running meal as well (like olive oil or peanut butter), but save heavy-protein foods like steak or tofu for later. The best carbohydrates are the so-called "complex" ones, which give you excellent energy without a crash. Focus on whole grains like whole-wheat bread, oatmeal, and brown rice; root vegetables like sweet potatoes; and pulses like beans, peas, and lentils. Avoid simple carbohydrates, like heavily sugared cereals and doughnuts. A long-distance run asks a lot of your body. Therefore, you'll want to treat your body right, so it performs for you. This means emphasizing the things you already do to keep it in good shape, and eliminating any habits that might be holding you back. Do not smoke! It shortens your breath and constricts your blood vessels. Drink in moderation (if at all). Alcohol dehydrates you, and too much of it can keep your body from absorbing protein from food. This means you'll have to work even harder to build muscle. Get some sleep. Sleep helps your body refresh and regenerate, and sharpens your mind, too. Everybody is differentshoot for 8 hours of sleep, and adjust if that feels like too much or too little.

summary: Stretch. Take walk breaks if you need them. Stay hydrated. Carb up. Embrace good habits.

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Yellow jackets are most active between 10 am and 4 pm. It's therefore easiest to find them flying the paths between their food sources and nests at this time. If it's very hot or very cold, keep in mind that this timeframe might be shortened, as yellow jackets tend to be less active during extreme temperatures. Yellow jackets tend to build nests partially underground, usually in old gopher holes. They can also build nests in wood piles and dense vegetation. Walk your property, looking for holes, as well as other ground areas where nests might exist. If you see yellow jackets flying near such areas, or a large number of yellow jackets crawling around protecting a certain area, you've probably found a nest. Regardless of where their nests are located, wasps will fly in a straight line from their nest to their food sources. Stand still near where you've seen the yellow jackets, and look across the part of that area that's in full sun. Look for any insects flying quickly by in a straight line they should stand out in the direct sun. Keep looking if you see one if you see more, you're probably seeing them emerge from or going back to their nest and you can track the nest that way. If you can't spot any yellow jackets flying, you can try luring them with food and then following them back to their nests. Place the food in a shallow dish near where you think nests might be, and then watch the food trap. Yellow jackets should eventually show up near the food. Once they do, follow their path back to their nests. You can use protein-based baits, including tuna-flavored canned cat food, chicken skin, cold cuts, and ground meat. In the summer, sugar baits might work better. Try fruit juice, grenadine, ice cream, or a bit of fruit jelly. As you find the nests, mark them. Spray painting an "x" near the location is best, since you can do it from a distance away and the paint will eventually wash off of your yard or any buildings. Don't try to mark the nest directly spraying it or poking a marker flag into it can upset the colony and cause the yellow jackets to swarm and attack you.

summary: Start your search after 10 am. Search for holes in the ground of your property. Look for yellow jackets flying in a straight path. Lure the yellow jackets with food. Mark nests as you find them.

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Turn on the tap nearest to the water heater and allow it to run for a full minute. Once it's as hot as it can get, hold a drinking glass or similar container under the stream until you've caught a few inches. For the most accurate reading possible, it's best to use a container that's been kept at room temperature. Have your thermometer on standby so you can drop it in as soon as you've filled the container. Make sure the probe is fully submerged, then wait 30-60 seconds for it to gauge the temperature. Write down the number you get for reference. It can help you work out the ideal temperature range for your home, or point to potential heating issues outside of the unit itself. If you don't place the thermometer in the water right away, the water may have a chance to cool down enough to throw off your reading. Assuming that the temperature is at or around 120F (49C), you can rest assured that your water heater is performing up to snuff. Any lower than that and it may need to be bumped up a few degrees. Remember that temperatures exceeding 120F (49C) will be too intense for most home. Increase your water temperature in 10 degree increments to reduce the risk of scalding. It will take a little time for your water heater to catch up to the new temperature setting, so be patient while it reaches the desired warmth. In the meantime, hold off on running a bath or operating any appliances in case the water being circulated is hotter than you intended. Take care of any necessary adjustments before everyone in your home begins their daily routine.
summary: Fill a glass with hot water. Insert a cooking thermometer into the hot water. Determine whether the water is hot enough. Wait 3 hours before retesting the water temperature.