Weights are a good supplement to training because they strengthen the muscles and joints. Weight training also decreases injury risk. Research shows that runners who lift weights at least three times a week are stronger runners - they can run for longer and faster. When lifting weights to augment your running, it's best to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions works to develop muscle size and endurance, but will not make you run faster. Fewer reps with heavier weight will help to develop faster, more powerful muscle contractions. Strengthen and stretch your hip flexors. Studies have shown that doing hip-strengthening exercises can improve speed and agility. Try some basic exercises like the clamshell or sidestep. Make sure you are doing hip exercises at least 2-3 times a week. Strengthen your hamstrings. It's important for runners to have strong and open hamstrings because fatigue in those muscles can cause injuries to your knees. Dead lifts, leg curls, and box jumps are good exercises to strengthen the back of your legs and avoid hurting your joints. Strengthen your buttocks. Have a strong gluteus medius can help prevent lower-body injuries. Try taking the stairs instead of elevators during your daily routines. Strengthen your core. The core is an area often forgotten by runners. To reduce inefficient motion while running, train and strengthen your core to provide stability. Static exercises like planks will give you the best core workout, rather than endless situps where its easy to fall into the bad habit of using momentum rather than strength. Cross-training involves doing another type of fitness activity that is not running. Cycling, swimming, skiing, using the elliptical machine are all ways to pump up your cardiovascular system without straining those muscles used in running. In fact, intense cross-training for an hour can elicit the same aerobic benefits as a run. It's important do cross-training that involves lower-impact activity than running, which is a high impact activity. This will provide some relief to your joints on non-running days. Good activities include swimming, cycling, and rowing, among others. There is a basic formula for cross-training: Do 60 minutes at or above 70 percent of your maximum heart rate. This will be the equivalent of a 8km run. Incorporate cross-training into your workout a couple of times a week (on days when you don't run). After exercising, massage your leg muscles with a foam roller. This post-workout exercise will increase flexibility and range of motion in the knees. Rolling will also work to break down scar tissue.
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One-sentence summary -- Do weight and strength training. Cross train. Foam roll.

Q: If your boyfriend is making you jealous and isn't paying attention to you, talk to him about it. Don't accuse him of anything, but try to have a mature conversation about how it makes you feel in the relationship. Catch him at a time when he seems calm or relaxed -- you don't want to bring up a difficult subject when he's already had a hard day. Relationships are partnerships, and they involve compromise and sometimes sacrificing things for one another. If you feel you give and give and your boyfriend doesn't treat you well, it may be time to consider ending the relationship. If you feel your guy is being a little hands-off or distant then tell him that you don't feel cared for very well. Encourage him to be more affectionate and passionate when you're together, instead of trying to bring it out of him with manipulation. If you think he might be bored in the relationship, get more creative with your activities. Do things that he really enjoys and keep the relationship at a steady pace. It could be good to ask him if he's bored with you in particular or just with how the relationship is going. That will help give you a lot more insight on how to spice up things. If you feel the need to act a certain way to make your boyfriend jealous, it's a bad sign. It means you're not communicating openly and your relationship is in bad shape. Even if you're successful in making your boyfriend jealous, you run the risk of your boyfriend ending the relationship instead of becoming more passionate. If you want him to pay attention to you, tell him you need him to be more committed and you can't last in a relationship that's only one-sided. If your boyfriend doesn't pay attention to you, it's likely he's lost attraction to you or has become complacent in the relationship. Evaluate the relationship and the type of guy he is to figure out if it's worth working things out or if it would be better to break it off.
A: Remember communication is key. Explain to your boyfriend that you feel neglected. Stop trying to manipulate each other. End your relationship if it's going poorly.

Article: Homemade bread is a luxury that many elderly people cannot afford or make. Make several loaves and place the extras in the freezer, so that they can defrost and eat them at a later date. If it's hard for an older person to cook or navigate the kitchen, then a casserole is ideal. They can heat it up and eat this comfort food for days. " If you live nearby the person, promise to make a meal and it eat with them every month. This gesture will taste good and be an uplifting event for their year. Many elderly people spent years canning their own jams, jellies, pickles and more. Bring back memories and provide delicious, long-lasting food by giving something that may be sitting in your pantry.
Question: What is a summary of what this article is about?
Bake bread. Make a casserole. Give a personal gift certificate for a "meal of the month club. Gift your homemade canned goods.

Article: On the end of the fish tape that you just pulled out from under the carpet, there should be a hook which you can attach to your cable. It may be helpful to use a bit of tape to secure the cable to the end of the fish tape. If you are using a tape measure instead, try using duct tape to attach your cable to the end of the measuring tape. Be sure the cable is securely attached to the fish tape or measuring tape so that you don't lose the cable underneath the carpet and need to start over. This should pull the cable under the carpet along the path that you made using the the fish tape. Do not stop until you have pulled the cable all the way through the desired path. Apply the same method if you're using a tape measure. Your cable should now run along your desired path underneath your carpet! You can now hook the cable up as you please. If you had to loosen your carpet liner to lift up the carpet, retighten it by hitting it gently with a mallet or hammer. In pulling the carpet out, you may have also loosened nails in the floor. Use the hammer or mallet to gently tap on the carpeted area as well, to ensure that the nails are set back in place.
Question: What is a summary of what this article is about?
Attach the cable to the fish tape. Pull the tape back through the carpet by rewinding the fish tape reel. Detach the cable from the fish tape. Reattach carpet liner if necessary.