INPUT ARTICLE: Article: Running is a very effective technique you can use to channel your anger and frustrations. The focus it takes to run and the endorphins your body releases as a result of the exercise will take your mind off of whatever is frustrating you and will make you feel better. Be sure to adequately warm-up and stretch before you run! Find a scenic route to run. You can enhance the benefits that running gives you by running in an area that is calming and free of distractions like around a lake or through a peaceful part of the city. Use a treadmill to run out your anger. A treadmill allows you to go for a run without having to travel to an outdoor location and can be used no matter what the weather conditions are outside. Be careful of any oncoming traffic or hazards that may exist along your planned route. Watch out for any moving cars or people while you're running. High-intensity interval training (HIIT) is an excellent way to channel your frustration because it involves short intervals all-out work. During the intervals, you go 100% as hard as you can, and then take a brief period of rest. That means you can harness all of your rage and direct it into the moments of hard work in the workout. Try a tabata workout to focus your frustration. Tabatas involve periods of hyper-focused work, followed by a period of rest before another period of intense work. A challenging yoga practice is a great way to harness your anger to help you get through it. You may be so angry and frustrated that getting started in a yoga practice may seem impossible. Joining a class can help take the thinking out of it, so you can focus on directing your angry energy into each of the movements. It may also help you to have the support of the group to help you direct your angry energy. Try deep breathing to release your anger. Deep breathing is a large part of practicing yoga and can help you channel your anger. Do a warrior series to challenge your anger. Warrior poses will challenge your body physically and give you a great target to channel your anger towards. Take a hot yoga class to sweat out your anger. If you don't want to participate in a group class, many yoga studios will allow you to use the space when a class is not in session. Boxing and kickboxing are great ways to channel your anger, and conditioning classes are a great opportunity to focus your angry energy into hitting a heavy punching bag while also burning a lot of calories. These classes are often challenging, so you can use your anger to help you get through the difficulty of the workout. Focus on your breathing, your technique, and harnessing your anger to deliver strong punches. Look for a boxing gym near you that offers classes for beginners if you're new to boxing. Use a sizing chart that uses your weight and the circumference of your dominant hand to find the boxing right gloves for you. Use your anger to add power and strength behind your punches by visualizing the punching bag as the source of your frustration. If you don't want to take a group class, many boxing gyms also offer private training sessions. Cycling is a serious cardiovascular workout and you can use your anger to help you push through the difficulty of it. You can go for a ride outside or take a spin class. If you go outdoors, the extra focus it takes to navigate the outside world can help to take your mind off of your frustration. The advantage of a spin class is that it is led by an instructor who can guide your ride so you can focus on getting through it. If you do go for a ride outdoors, be sure to obey traffic laws and wear a helmet.

SUMMARY: Try harnessing your anger with running. Use interval training to focus your anger on a healthy outlet. Practice yoga to release your anger. Take a boxing conditioning class. Go cycling to relieve your frustration.

INPUT ARTICLE: Article: Search online or in companion books for runes that are specific to the Shadowhunters universe. Since runes are the source of Shadowhunters' powers, decide which powers you would personally like to have. Examples include Angelic Power, Clarity, Courage in Combat, and Mental Excellence. Since Shadowhunters often try to keep their runes hidden from sight, pick an area that would normally be covered by clothing. Even if you plan on hitting the streets without long sleeves, keep your character authentic and avoid areas like the back of your hand, neck, and face. If possible, ask a friend to draw the runes on you, since this will allow you to cover more area with more runes than you could manage on your own. If you don't have anyone to assist you, stick to easy-to-reach places like your chest, stomach, arms, as well as the tops of your thighs. Depending on your flexibility, you could also possibly include more of your legs. For runes with more intricate designs, or even simple ones if you would rather not attempt drawing them freehanded, print each design from your computer. Use scissors to crop the paper until you have a rough square around the image. Then trace around the edges of the design, both inside and out, with a utility blade or exacto knife to create a cutout for stenciling. Tape the outside edges of the cutout to your skin and stencil yourself first with waterproof eyeliner, which will help prevent your rune from running should you start to sweat or otherwise get wet. When you create your cutout, be sure to save any blank paper that has been cut from the inside of the design (such as the squarish piece in the center of the Angelic Power rune) so you can tape these pieces separately to your skin in order to complete the stencil. Do not use kohl pencils, since this material will rub off onto your clothes. If you don't have a printer, practice drawing your rune on paper a few times before you attempt to draw the rune directly onto your skin. Once you feel confident, tattoo yourself freehanded with black eyeshadow, since this is easy to wipe off your skin in case you slip up. Once you are happy with the result, trace over the eyeshadow with waterproof eyeliner for a longer lasting temporary tattoo that will keep its shape despite sweating. However, before applying any new products that you haven't used before, apply a little bit to a small patch of skin to test whether or not you have any adverse reactions. If you are drawing your runes on your own body, be sure to practice drawing them according to your view of the area where it will be place. For example, if it will be on your chest, practice drawing the design upside-down since this matches your view of your own chest.

SUMMARY: Pick a design. Choose its placement. Use cutouts. Draw your tattoos freehanded.

INPUT ARTICLE: Article: Once you've measured and chopped your chocolate, put it into a container that's safe to go in the microwave. Typically, these include dishes made of glass, ceramic, or plastic that's labeled for use in a microwave. If you're not sure if your bowl is safe to put in the microwave, check the bottom for a symbol that looks like 3 wavy lines, or one featuring a dish with wavy lines above it. These both indicate that a dish is microwave-safe. The dish may also say something like "Microwave safe" on the bottom. Using a dish that's not microwave-safe could cause the chocolate to scorch, your dish could break, or it could even be a fire hazard. Turn the power down to the lowest heat possible on your microwave. Then, heat the chocolate for 15-30 seconds. When the timer goes off, remove the bowl from the microwave right away. Opt for 15 seconds for small pieces of chocolate, like mini chocolate chips. For larger pieces, your first blast should be closer to 30 seconds. Do not microwave the chocolate for longer than 30 seconds, or it will scorch. If the chocolate doesn't seem melted at all after 30 seconds, change the microwave to 50% power instead.

SUMMARY:
Place the chocolate into a microwave-safe bowl. Microwave the chocolate on the lowest heat setting for 15-30 seconds.