Summarize the following:
You must do this so that your ear is completely wiped clean of any bacteria that may have gotten into your piercing. Wait until the ear is dry to pierce it. You can also use hydrogen peroxide or rubbing alcohol to sterilize your ear. It is important to plan ahead for where you would like the piercing to go; otherwise your piercing might end up crooked, too high, or too low. If you are piercing both of your ears, look in the mirror and make sure that the marks you have made on your ears are even. If you have other piercings and are doing your second or third piercing, make sure that you leave enough space in between piercings so that you can wear studs in both holes without the earrings overlapping. Likewise, don't make your holes too far apart or they may look odd. Piercing needles have a hollow center so you can easily slip your earring through your ear once you make a hole with the needle. Do not share needles with other people as this could lead to infection. Piercing needles can be cheaply obtained at many online vendors, as well at many piercing studios. Make sure to use a needle that is one gauge bigger than the earring that you plan to wear. 16 gauge barbell studs combined with 15 gauge needles work well. You can also choose to buy a piercing package, which comes with two sterilized piercing earrings that have been loaded into a spring puncher. You can purchase these at beauty supply stores. Make sure to follow the directions on the package exactly as they are written. The best thing for newly pierced ears, whether it's through lobes or cartilage, are studs. 16 gauge and about 10mm long (3/8") is a good size; the length allows for swelling, which can easily double the thickness of your ear. Some jewelry stores sell piercing earrings--these are earrings with a very sharp tip similar to a needle. These are good to use because they will re-pierce your ear as you slide it into the hole made by your needle. If you can, purchase earrings of a higher quality metal such as silver or titanium. Metals of higher quality are less likely to infect your ear or cause an allergic reaction. Be aware that some people are allergic to lower quality metals like gold-plated metal. Do not reuse someone else's needles; your needle should come in a sterile package. Hold it there until the tip becomes red hot. You should wear sterile latex gloves while doing this so as to make sure that any bacteria on your hands does not get on the needle. Be sure to remove any soot or detritus. Wipe the needle clean with 10%+ rubbing alcohol or hydrogen peroxide. Be forewarned, this will only be a partial sterilization and will not kill all the potential microbes that may be on the needle. The only way to completely sterilize piercing utensils is by using an autoclave. You could also sterilize the needle by boiling water. Once the water is boiling, place the needle in the boiling water and let it stay there for 5 to 10 minutes. Remove it with tongs and only hold it with sterile latex gloves. Wipe the needle down with hydrogen peroxide or rubbing alcohol. This will decrease any chance of bacteria of spreading. Put on sterile latex gloves after you have washed your hands. Your hair might get stuck in between your ear and the earring, or it could get pushed through the hole you make with the needle. If possible, tie your hair up and away from your ear.

summary: Use pre-packaged 70% isopropyl alcohol swabs to clean your ear. Make a mark where you want your piercing(s) to go. Get a sterile piercing needle. Pick out your piercing earrings. Sterilize the needle with an open flame. Wash your hands with soap and water. Keep your hair away from the spot you are planning to pierce.

Summarize the following:
Stand up straight as you run and avoid leaning forward at your waist. Run so your feet land close to your center directly underneath your body. Don't run using long strides since it puts unnecessary pressure on your legs. You should also keep your elbows bent at 90 degrees or less, and let your arms move naturally forward and backward. Avoid pumping your arms or swinging them far out in front of you. By maintaining good form while you run, you'll increase your efficiency and be less at risk of injuring yourself. Cross country spikes are shoes designed specifically for cross country running. They have metal spikes on the sole that provide better traction and make running on soft terrains easier. Regular trail shoes can work for cross country, but spikes will give you a competitive edge in races and make you more efficient while training. You can find cross country spikes online and in shoe stores that sell athletic shoes. Read online reviews of different spikes to see which ones are the best quality within your price range. There may be times when you find yourself racing in cold, rainy weather. To better prepare, practice running in the cold and the rain throughout the season if you can. That way, you'll be more mentally and physically comfortable if you have to do it during a race. You'll also have a better sense of how to pace yourself when it's cold and raining and you're drenched. If you show up to a race and it's raining, stay as dry as you can until the race starts by wearing a poncho and covering your shoes with plastic bags. The longer you stay dry and warm, the better you'll perform. Wear moisture-wicking layers that are well ventilated if the forecast is looking rainy for a race. You'll have layers to keep you warm, but you can also take layers off if you start to get overheated. Cross country running trails can be covered in roots, rocks, mud, branches, and other obstacles that can pose a tripping hazard if you're not being careful. Whether you're training or racing, keep your eyes ahead of you on the trail and stay focused so you can avoid obstacles and slow your pace if necessary. Avoid looking straight down at the ground as you run since it will slow you down. Look forward and scan the trail ahead of you instead. Don't feel bad if you fall during a raceit happens to every runner at some point. If you're seriously injured or in a lot of pain, ask for help and get medical attention. Otherwise, see if you can get up and finish the race. Cross country races can take place on hills, soft dirt, rocky trails, and other types of terrain. The more comfortable you are running on different trail types, the more prepared you'll be for races, regardless of where they're held. Vary what trails you're training on every week, and look for trails that are different from what you're used to. For example, if you usually train on trails that run through a relatively flat park, look for trails that have a lot of inclines that you can train on as well.
summary: Practice good long-distance running form. Invest in a pair of cross country spikes. Prepare in advance for cold and rainy racing conditions. Stay present while you run to avoid obstacles and injury. Practice running on different types of terrain.