Q: You should ice down your shins, knees and any sore parts of your legs after each run or whenever you feel muscle soreness. The ice will reduce any swelling or bruising in your legs that could lead to a severe injury later on. Apply an ice pack or immerse your legs in an ice bath for about 6 to 12 minutes. Take a warm shower about 30 minutes after using the ice. To make an ice bath, pour a few bags of ice into your bathtub or a container big enough to submerge your legs. Then add some cold water. If you workout every day, you'll exhaust your body and damage your joints. You should take two days a week to relax and let yourself heal. Don't do any type of strenuous exercise on your recovery days. Allowing your body to rest gives your muscles a chance to rebuild and get stronger after you break them down during your workouts. Try not to even think about your training on your recovery days. Your mind also needs time to recover so you don't get burned out. Do stretches every day to decrease your chances of getting hurt. Stretch after runs and make sure to stretch muscles throughout your body, not just your legs. Avoid stretching before runs. Do static stretches only after runs by extending your arms or legs and holding the muscles so you feel the stretch. Hold them for 30 seconds and gently release. Avoid bouncing stretches that could pull or damage your muscles. While you run, your body will build up a lot of lactic acid that will cause your muscles to be extremely sore and could lead to injury. Stretching after your runs may help to decrease the buildup of lactic acid in your body and fortify it against injury. Using a foam roller on your muscles can help to stretch them out effectively. You should never try to push yourself too hard if you feel that you may be risking injury. If at any time during your workout you feel that something isn't right, you cramp up, or feel your legs go weak, stop immediately and take a break or walk. At the beginning of your training, your body may not be able to handle all the impact on your joints. Focus on increasing your stride speed, not your stride length.
A: Ice down your legs. Take recovery days. Stretch your muscles. Pay attention to your body.

Q: Place it on the stove and turn the stove to medium heat. Keep an eye on the butter as it melts so it doesn't burn or brown. Use a flat whisk to whisk the ingredients together until they are well blended. Cook for 5 minutes, stirring occasionally. Add 2 teaspoons vanilla extract and the vanilla seeds, if using them. Whisk to combine. If you feel it still needs more salt, sprinkle in more sea salt until you reach a flavor that makes your mouth water with delight. If you're making the sauce for an adult crowd, add a shot of bourbon to the sauce to give it a little kick. The sauce will thicken a little as it cools, but it will remain soft enough that you can spoon it straight out of the fridge. Butterscotch sauce is great over roasted pears, vanilla ice cream, and pound cake. Store the sauce in an airtight container in the fridge for up to 2 weeks.
A:
Take out a medium, heavy-bottomed saucepan. Melt cup butter in the saucepan. Add 1 cup brown sugar, 1 cup heavy cream, and tsp salt. Bring the sauce to a gentle boil. Remove the sauce from the heat. Taste the sauce. Serve the sauce warm or cool.