Problem: Write an article based on this summary: Prepare your gear. Always warm up and stretch Take things slow at the beginning. Build your abilities. Focus on long-term improvement.

Answer: The beauty of all types of running is the low level of equipment needed and cross-country running is no different. You'll need shorts or running pants, shirt, a layer or two if you're headed somewhere high (like mountain trails), a drinking bottle or bladder for water, and some running shoes. If you're running anywhere that could cause safety issues (for example, on a trail also used by cyclists or ATVs etc.), wear a safety vest or bright colors as well. Look for sportswear that breathes well when you sweat and a water bottle or bladder that attaches to you and can be used while you're running. It is recommended that you splash out and buy two pairs of shoes: The first pair is for practice. This pair should be well cushioned, or else you'll develop blisters or shin splints from the impact with the ground. The second pair of shoes should be cross country spikes (or flats, if your courses involve paved roads). This pair is for racing. It is a much lighter pair and has thinner cushions for a lower center of gravity. Do not wear these to practice, for they wear out quickly. Also, wearing spikes or flats during practice may lead to an injury because they're not as cushioned as practice shoes. . A warm up should be a couple of laps to a couple of miles or slow running or even walking, depending on how long you have been running. A good method is to walk briskly for 5 minutes, then to run at your pace for a few minutes. This will raise your heart rate and cause a sweat to break. After you've warmed up, stretch. Stretching will prevent or lessen your chances of injury. Don't forget to warm down at the end of training or racing, too. Walk briskly for 5 minutes at the end of your run. Then stretch. It's more important to stretch after you run than before you run. Stretching after you run prevents injuries and works well because your muscles are warmed up and will be at their most flexible, reducing the possibility of pulling them. It's a good idea to start slowly and build your strength, stamina, and enthusiasm for the sport. Running hard at the start will likely put you off and cause you to give up. In the beginning, don't tackle seven miles in a single run. Initially, run just to familiarize yourself with how the different types of terrain feel under your feet, and how your body responds to running up and down hills and over rocky, bumpy, uneven surfaces, etc. Don't race at this stage; just get used to running on as many differing surfaces as possible. Find a suitable place to begin cross-country running. Good choices include local parks (keep off the paved areas), trails in your area, hills, and even botanical gardens if you're allowed to run on the grass and mud! If you can map out the suitable places to run in advance, this will cut down on time spent searching for suitable locations. Start with the mile trial. Most runners will ask one another what their best mile time is, so this is the perfect place to start as it will give you an idea of your current pace. A mile is equivalent to four laps of a standard running track and gives you a good indication of your speed, ability, and stamina over this initial distance. Run at a pace that slightly pushes you but doesn't cause you to struggle; don't worry if you can't do this at the beginning since this is just about defining where you are at the start, and you'll soon start improving. Time the mile run and work out your running pace it's a pace that is 1 to 2 minutes slower per mile than your mile trial time. Keep running the mile at your initial pace until you feel ready to move on. Move up to two or three miles or kilometres, and keep working your way up. For novices, runs longer than 10 miles (16 kilometres) will hurt you, for more experienced runners, more than 16 miles (25.7 kilometres) in a run will do more harm than good. Use an easy pace at 2 to 3 miles (3 to 5 kilometres), about 3 to 5 days a week over a few weeks. Give yourself permission to take as long as you like to build up your strength, stamina, and interest in this sport. It's not a race to get ready; the race is when you are ready and on the track competing with others. Until then, take it steady and enjoy the training. And don't be afraid to walk in between runs; experienced runners mix running and walking to break down training into smaller chunks and to increase your ability to run for longer periods of time (vital for cross-country running). Use your lunchtimes to run. If you have access to local parks, waterfronts, hills, etc., near your workplace, take the lunchtime opportunity to squeeze in some learning time. If possible, find a running buddy. It's easier to team up with someone as keen as you to learn cross-country running. As you improve, the two of you can race off one another during training. Take care with hill running. Too much uphill running can cause injuries to your muscles and joints, and descents that are too fast can also cause harm. Shorten your stride when running uphill and maintain the effort rather than the speed. Downhill, lengthen your stride a little but maintain discipline to stop yourself from sprinting. Focus on your breathing rhythm on hill runs.

Problem: Write an article based on this summary: Pour the white rice flour, brown rice flour, potato starch, and tapioca starch into a large bowl. Add the nonfat dry milk powder. Combine the ingredients with a whisk until everything is well combined. Pour the blended flour into an air-tight container and store it in the fridge for up to 3 months.

Answer: Make sure that you are using potato starch and not potato flour. If you can't find any tapioca starch, however, you can use tapioca flour; it's the same thing. This is the secret ingredient that will help improve the structure of your gluten-free cakes, breads, cookies, muffins, etc. The added sugars will also create a browning reaction and lend your baked goods a more complex flavor. Don't get lazy on the mixing! If you don't mix things well enough, your baked goods will have poor results. It will take about 3 to 5 minutes of good mixing.

Problem: Write an article based on this summary: Warm up your voice before you scream sing. Scream sing into a microphone to conserve your voice. Drink water during breaks from singing. Let your voice rest if your throat is irritated.

Answer:
Warm-ups will better prepare your voice for scream singing so it's not as vulnerable to damage. Try to do a few different singing warm-ups before every practice session or performance. Start your warm up with a simple lip buzz. Close your lips and then vibrate them so they're rapidly hitting against each other. Hold your pitch for a few seconds and then go up or down a pitch. Keep vibrating your lips and trying different pitches. You can also warm up by singing "mah-may-me-mo-moo." Using one note, sing "mah-may-me-mo-moo" slowly but all in one breath. Once you finish, sing it again, this time going one note higher. Continue until you've gone all the way up the scale. Scream singing can place a lot of strain on your vocal cords, especially if you're trying to project your voice. Use a microphone whenever you're performing (or practicing if you want to sing loudly) so you don't need to project your voice as far. Be careful not to scream sing too loudly into a microphone. You don't want to damage listeners' ears. Whether you're practicing or performing, it's important that you keep your vocal cords hydrated when you're scream singing. If you're performing, bring a bottle of water on stage with you and take a few sips after each song. Even when you're using proper technique, scream singing can wear out your voice. Continuing to sing with aching or damaged vocal cords will only make the problem worse. Listen to your body and take a break so your voice has time to heal.