For small, grassy areas, a small metal garden fork or sandals with spikes in the bottoms are enough to poke holes in the soil. Aeration holes let in air, water, and roots. Start on one side of the lawn and push the fork into the ground in one direction every few inches or eight to ten centimeters. You may need to repeat the process in a different direction to achieve aeration. Loosen the compaction by digging up two or three inches of dirt with a shovel. Take a spade and divide the soil into small rows about a foot wide. Dig small trenches behind these rows, then use the rows of soil to replace the dirt removed from the trenches. For poor soil, you may need to dig deeper, about two spade-lengths, to help aerate the top layer and mix it with better soil. Buy or rent a rototiller from a lawn and garden or home improvement store and consider getting an aeration attachment for it. Run the tiller over the soil, then run it over again two or three times, using it to cut deeper. Tillers aren't as effective on large areas as coring machines since they only break up the top layer of soil. Tilling too regularly actually contributes to soil compaction, because it creates a hard pan of soil below the tilled area. Plug aerators are heavy machines that are useful for large areas of foot traffic such as lawns or fields. Rent the machine from a home and garden store, then set the machine against moist soil. As it rolls across the soil it will pull out a core of dirt, then move it two or three inches away. Repeat throughout the area. Let the removed soil plugs dry before breaking and scattering them. Badly compacted areas require multiple passes of the aerating machine. Mark off any areas where pipes and roots run close to the surface. The aeration plugs should only be a couple of inches deep, but it can still damage these structures. There are also hand held aerators which you push into the soil manually and then move, which may be better for smaller lawns or gardens. This is an intensive solution and is mostly used for small areas to reintroduce grass. Dig up the compacted soil by hand or by machine. You can gather the soil into a planting mound nearby or bury it in good soil. Bring in new topsoil and spread it over the area. Check with your lawn and garden or home improvement store for a soil that has the qualities to nurture plant growth. The larger the plant, the more replacement soil it will need to flourish. Trees and shrubs require 15 inches to three feet of replacement soil.

Summary: Punch holes with a garden fork. Dig up compaction. Get a rototiller with an aeration attachment. Remove soil cores. Replace the soil.

This is especially important if you are going to use some of it right now for hair removal. You want it to be warm, but not hot, or else you can seriously burn yourself. You can learn how to use your finished body sugaring paste here. Even if you aren't going to use it immediately, let it cool off before you transfer it into a container. It's important that the container can be heated, because you will want to give your paste a quick reheat before using it in the future. Store your body sugaring paste at room temperature. This will keep it from thickening, and make reheating an easier process. If you don't have a microwave to use, you can always run your container under hot water to heat the paste. If it thickens up a bit, add a few drops of water before placing it in the microwave. Heat your paste so that it's warm, not hot. Again, it is easy to burn yourself with this so take extra precautions. When you reheat the paste, it will thicken a bit.

Summary: Allow the mixture to cool off. Pour your paste into a microwaveable-safe container. Reheat your body paste before you use it.

As you improve, resist the urge to up your performance on your easy days. Better your odds at achieving runner's high on your next hard day (whether it's a race or a workout) by making sure your body has recuperated from the last one. Remember to run at a pace that is slow enough for you to chat with a partner at the same time. Tiring yourself out by running hard on your easy day will set you back on your next hard day. Starting a hard run when you're already exhausted will reduce the chance of pushing yourself hard enough for your brain to release the necessary chemicals. At the same time, you're just as likely to experience runner's high on an easy day if your body still feels wiped out from yesterday's hard run. Once you successfully run 90 to 150 minutes a few times, start setting lower goals for your long-distance hard runs. Devote more time to high-intensity workouts, rather than accumulating more mileage per week. At the same time, reduce the chance of injury that may occur from so much repeated high-impact on your feet, legs, and hips. Don't worry about losing endurance. High-intensity workouts will still help build endurance despite the lower mileage. At the same time, limiting the number of long-distance runs you go on will improve the odds of you experiencing runner's high the next time you go for one. Don't expect runner's high to mask every single discomfort that you might feel. Take care of yourself so you can enjoy it more fully when it does occur. Always be sure to: Warm up for 15 to 20 minutes by jogging lightly or walking fast before your run, race, or workout. Eat properly and stay hydrated, with enough time to digest food beforehand in order to avoid cramps. Wear appropriate clothing and shoes, both for running in general and the weather. Remember: there is no guaranteed way to achieve runner's high. Resist the urge to push yourself harder than your body can handle when chasing it. Avoid over-straining or injuring yourself, since these will only hinder your chances.
Summary: Keep your easy days easy. Cut back on mileage. Treat your body right. Don't hurt yourself seeking that high.