| How to Run a 4X100 Relay Posted: 20 Oct 2016 05:00 PM PDT The 4 x 100 relay, also called the 400 meter relay, is a sprint relay with four runners. Each runner runs approximately 100 meters before handing off a baton to the next runner. Before running the 4 x 100 relay, make sure that you and your teammates are experienced with sprint running and have practiced the baton exchange. This will help you to decide the order of the your team, and ensure that you run your best race possible! EditChoosing Runner Order - Place your best starter first. The ideal first runner has an explosive takeoff and never gets disqualified for false starts. This position also requires fast running around the bend of the track.[1]
- Choose the second runner. The second runner should perfect their baton handling skills, as the second leg involves both receiving and passing the baton. This is a straight leg, so this is a good spot for a fast sprinter who is not necessarily good at bends.[2]
- This is a great spot for your fastest runner if they are much faster than the other three.[3] This is especially true if your fastest runner is also great at baton handoffs.
- Pick a good bend runner for the third leg. In general, shorter runners are best around curves because they can accelerate faster than taller runners. This position also benefits from good baton handoff skills, and from the ability to compete under pressure.[4]
- Although unorthodox, it could be smart to put your fastest runner here if they are also good on bends. A 200m specialist could do well on this leg.[5]
- End with an eager finisher. Many teams place their fastest runner last, perhaps so they can claim the glory! In fact, psychology may be more important than raw speed. This runner cannot get discouraged if they start the fourth leg behind the other teams. Choose a competitor who thrives under end of race pressure.[6]
- If your two fastest runners are much faster than the other two, place them second and fourth. This allows you to maximize the distance they run.[7]
- At high levels of competition, choose a runner with advanced finishing techniques.[8] This includes "lifting," a running form with light ground contact and rapid knee lifts, and lunging, a carefully timed forward fall so the chest crosses the finish line sooner.[9][10]
- Adjust for smooth handoffs. All of your planning above will fall apart if an athlete can't perform consistent baton handoffs. Consider these problems before you finalize the positions, and don't hesitate to rearrange if issues arise during practice:
- Size differences: If one runner is much taller than another, they may have trouble exchanging batons smoothly. Space them out so they don't have to do a baton exchange.[11]
- If a pair of athletes do not practice well together for temperamental reasons, and the coach cannot solve this problem, consider rearranging so they don't have a handoff together.
- If one athlete is particularly poor at passing, consider placing them fourth. If an athlete is poor at receiving, consider putting them first.
EditPracticing the Relay - Pick the baton exchange method. There are generally three methods of passing the baton: the upsweep, the downsweep, and the push pass. Try all three and see which your teammates prefer:[12]
- Upsweep: the outgoing runner runs with their hand behind them at hip level, palm down and thumb outstretched to form a V shape. The incoming runner inserts the baton upward between the thumb and fingers.
- Downsweep: similar to the upsweep, but the outgoing runner's hand is palm up and receives the baton in a downward motion.
- Push pass: the outgoing runner holds their arm high up behind them, with the palm sideways and the thumb pointing down. The incoming runner holds the baton vertically and pushes it into the palm.
- Stay on the correct side of the lane. When all goes well, the relay race is a smooth series of transfers, with no awkward jerks across the lane or switching from an athlete's left hand to the right. Practice this pattern until all four runners find it automatic:[13]
- First runner holds baton in right hand and runs on the inside edge of the lane.
- Second runner holds baton in left hand and stays on the outside.
- Third runner holds baton in right hand and stays on the inside.
- Fourth runner holds baton in left hand and receives on the outside.
- Decide where to relay the baton. Each baton handoff must occur inside a 20 meter changeover zone, between two yellow marks. The outgoing runner can start running up to 10 meters ahead of the changeover zone, but can only receive the baton within the zone. Use tactics as well as trial and error to find an exchange position that maximizes speed and smooth handoffs:
- Ideally, you can exchange the baton about 5 meters from the end of the zone.[14] This gives the outgoing runner more time to accelerate before receiving.[15]
- If the athletes have trouble with a quick handoff, or if they get nervous and slow down while waiting, exchange the baton just past the middle of the zone.[16]
- If one athlete is significantly faster than the others, they can receive earlier in the zone, carrying the baton for more than 100 meters.
- Keep running after you release the baton. A huge mistake in relay racing is to slow down before you release the baton. The best way to prevent this is to form the habit of "running through the zone." Keep up a full sprint until you're about halfway through the next leg.[17] If both runners have positioned themselves well (on opposite sides of the lane), the incoming runner should be able to run close behind without fearing a collision.
- Do speed drills. The 4x100 is all about speed. To prepare for the race, do drills such as hill sprints, suicides, and sprinting around cones to work on your agility and speed. Hill sprints are especially good for improving acceleration.[18]
- Practice the whole race. You don't want the first time you run the race to be at the track meet or event. Run the event several times at leas, at full speed. Have a coach or friend who is knowledgeable about running time each of your attempts. Also have your friend or coach watch each runner and offer any critiques that they might have.[19]
EditRunning the Race - Position each runner. After doing warm ups, make sure that every runner is in position. The first runner should be positioned on the starting blocks, holding the baton in his or her right hand.[20]
- The second runner should be positioned at the acceleration zone 10 meters before the first exchange zone. Each exchange zone is marked on most tracks by large, usually red, triangles. There should be a smaller triangle that marks the acceleration zone, which is where the second runner should be positioned.
- The third runner should be at the second acceleration zone before the exchange zone, and the fourth runner should be at the last acceleration zone.
- Start at the whistle. As soon as the whistle is blown, the first runner should start sprinting. Make sure that they lean in and accelerate through the bend in the track. They will run slightly more than 100 meters to the first exchange zone.
- Make sure that the runner runs on the inside of their lane, on the left-hand side, so that they can pass the baton to the next runner's left hand.
- Do the first baton exchange. The first runner, with the baton in their right hand, will approach the exchange zone. The second runner should have their head turned, watching the incoming runner. When the incoming runner is about 7 meters from the outgoing runner, the outgoing runner should turn their head back and start running with their hand out. The first runner will hand the baton over to the second runner, who will take the baton in their left hand.[21]
- Make sure that the baton exchange happens within the exchange zone, because your team will be disqualified if it happens before or after the zone.
- Do the second baton exchange. The second runner will a straight leg of the track for another 100 meters. Make sure they are running in the right side of their lane. Meanwhile, the third runner will start running as soon as the second runner approaches the exchange zone. The second runner will pass the baton from his or her left hand into the right hand of the third runner.
- Again, be sure that the baton exchange happens within the exchange zone.
- Do the final exchange. The third runner will run around the bend in the track, the baton in their right hand. As they approach the last exchange zone, the fourth runner will start running with their hand out, and the incoming runner will put the baton in their left hand, making sure the exchange happens within the exchange zone.[22]
- Finish the race. The fourth runner, with the baton in their left hand, will run another 100 meters past the exchange zone to finish the race. Make sure that the fourth runner doesn't slow down before the finish line, and instead sprints until they have crossed the line, with the baton still in their hand.[23]
- Look back at the incoming runner while you are in starting position. Once you've started running, however, do not look back. Just put your hand behind you and trust your teammate to get you the baton.
- If the team has trouble with silent handoffs, use verbal cues ("hand!") to guide yourselves through the process. You can also practice verbal cues to tell the runner ahead of you to speed up or slow down.
- Don't panic if you drop the baton. Pick it back up and keep going. Even though you may have lost a little time, never stop after dropping the baton.
- Even if you are the first or fourth runner, learning to receive and pass the baton can unlock doors later on. If you advance to higher levels of competition, you could end up on a team of "anchors" (fourth leg runners), and discover no one has trained in passing.[24]
- Make sure you make the exchanges inside the exchange zones, or you'll get disqualified.
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| How to Make a Burlap Wreath Posted: 20 Oct 2016 09:00 AM PDT The latest fad in all-season wreaths seems to be burlap. You could, of course, buy a premade one at any number of stores—but where is the fun in that? Instead, why not make your own personalized one and impress your friends—all for a very low outlay in materials and time? Your new burlap wreath will create a unique, rustic decoration in your home and be easily customizable. - Buy some burlap. You'll need two yards (1.8 meters). Cut it into 8-inch-wide (20cm) strips. Alternatively, you could purchase several rolls of loosely woven garland (at a higher price.)
- Obtain a wire wreath base. These often can be found for a dollar or two at the craft store.
- Roll or gather the end of a burlap strip. Weave it through the wires of the wreath base to start your wreath. This serves to hold the end in place while you assemble the rest of the wreath.
- Pull a loop of burlap strip through the wreath slats.
- Lift the loop. Fluff it out to the size you want the wreath to be. This is generally a 2-3 inch (5-7.5cm) high loop.
- Pull the next loop through the next slat over. Repeat back and forth until you completely hide the wire frame. This can be done with as little as 12 ft (3.6 meters) of burlap strip or as much as 36 ft (11 meters), depending on how thick and full you want your wreath to be. The wreath shown used two yards (1.8 meters) of burlap, cut into 8-inch strips.
- Slide the loops firmly together. This will make space on the frame for more loops and "puff out" the wreath some more.
- Adjust the loops to make your wreath look even.
- Decorate the wreath with seasonal colors and floral sprays. You can reuse the base many times so long as you avoid gluing anything to it. Instead, use decorations you can wrap around or wire to the frame so that you can easily replace them from season to season.
- Another variant.
- Keep the burlap loops the same size all around the wreath.
- Decorate however you please. Make something unique and expressive of your style and taste for a fraction of what you'd pay in a crafts store or Christmas emporium.
- Exercise appropriate safety precautions and be careful with wires and any sharp-edged tools such as scissors.
EditThings You'll Need - Burlap cloth or strips (at least two yards (1.8 meters) of cloth or 24 feet (7.3 meters) of 8-inch/20 cm-wide garland)
- Wire wreath frame
- Suitable embellishments of your choice
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| How to Get Rid of Body Odor Naturally Posted: 20 Oct 2016 01:00 AM PDT Unpleasant body odor is an embarrassing problem that can lead to all sorts of social, cultural, and professional issues. Although there are many deodorizing products on the market, many of these contain harmful chemicals whose long-term use is not recommended. Therefore, many people are seeking more natural alternatives for eliminating body odor. EditImproving Personal Hygiene - Bathe or shower regularly. Since bacteria reacting with sweat produced by your sweat glands causes body odor, it is important to bathe or shower regularly. Use a gentle, plant-oil based soap and lather up. The greater the amount of lather and the longer you lather up, the more effective you are likely to be in removing bacteria from your skin.
- Not all soap is antibacterial, nor do you necessarily need antibacterial soap. Try using peppermint castile soap when you shower. Peppermint oil is mildly antiseptic and can help fight body odor.
- Although soap-and-water showers are best, rinsing the skin with water is better than nothing. Scrubbing with sand or even just a washcloth helps dislodge bacteria and oils is even more effective. This can be an issue in situations like camping.
- Make sure you dry yourself completely. This is especially important in those areas that are prone to body odor: the groin, armpits, and around the nipples. Also ensure that any areas of skin folds (under the breasts, in the groin, at the abdomen) are completely dry.
- Avoid using cornstarch as a dusting powder. Many physicians believe that cornstarch can be used as "fungi food." Instead, use unscented talcum powder.
- Eliminate bacterial breeding grounds. For instance, shaving your armpits may be helpful in reducing odor. Also, clean the inside of your shoes on a regular basis, as these can be a great breeding ground for bacteria.
- Wear fresh cotton clothes. Wear natural-fiber clothing like cotton, silk or wool. If you exercise and sweat, using synthetic materials that "wick" away moisture may be useful, but change back into the natural fibers after you shower away the sweat.
- Cotton clothes allow the skin to breathe, reducing the amount of sweat. Therefore, wearing cotton clothes keeps the skin healthy, dry and odor-free.
- Avoid wearing closed footwear with socks for a long period of time. Closed footwear will lead to offensive odor from the feet if you sweat a lot, as there is lack of aeration. This is especially true if shoes are made of non-breathable materials. Aim to wear sandals, flip-flops or more breathable shoes as much as possible.
EditImproving Lifestyle Choices - Quit smoking and chewing tobacco. Smoking and chewing tobacco lead to the production of free radicals which damage the body. They also lead to the formation of bacteria on the skin, which emit bad odor.
- Drink lots of water. Water is an excellent solvent that flushes all the toxins from the body. Water is the most neutral substance and reduces the formation of bacteria in the intestines. Drinking around 8 to 10 glasses of water daily will help keep the skin healthy, hydrated and odor-free.[1]
- Eat food products containing probiotics. Probiotics are natural, gut-friendly bacteria which help to control the growth of other toxic bacteria in the intestines.[2] Probiotics promote the growth of the bacteria lactobacilli bifidus, which improves digestion and reduces gut toxins. Substances like yogurt and buttermilk contain probiotics.
- Consuming one cup of a probiotic substance each day is very helpful and should be continued for a period of six months. It will improve your overall health as body odor may be just a matter of good digestion!
- Eliminate odor producing foods from your diet. There are a number of foods that may change your body odor. Fatty foods (fatty meats, poultry with skin, fried foods) and some spices (curry, garlic, onions) can change your body odor. Omit these foods at least for two to four weeks and see if that makes a difference.
- Coffee and caffeinated soft drinks can cause body odor in some people.[3]
- Other foods and beverages that can cause body odor are: alcohol, asparagus, cumin, and red meats.[4]
- Eat enough green vegetables. Not eating enough green vegetables can result in body odor. Green vegetables contain chlorophyllin, a natural odor-absorbing substance.[5]
EditUsing Natural Antiperspirants - Use a commercial-made natural antiperspirant. If you are uncomfortable with using a conventional commercial antiperspirant or deodorant, find a natural product instead. There are many popular products, such as Tom's of Maine and Kiss My Face, which are widely available.
- Make your own antiperspirant. You can find a variety of recipes online, but here is one you can try. Mix 3/4 cup arrowroot powder and 4 teaspoons aluminum-free baking powder. Melt 6 tablespoons organic cocoa or mango butter and 2 tablespoons unrefined coconut oil together in a double boiler. Stir together the melted ingredients and the dry ingredients and then add 1/2 teaspoon lemongrass essential oil to the mixture.[6]
- Store in a lidded glass jar. This does not need to be refrigerated.
- Treat your body odor with a solution of hydrogen peroxide as an antibacterial solution. Take 1 teaspoon of 3% hydrogen peroxide and mix with 1 cup of water. Using a cotton washcloth, soak the washcloth in the hydrogen peroxide-water solutions, squeeze out the excess, and wipe your underarms, groin and feet with the solution.
- Wipe your skin with apple cider vinegar. You can use apple cider vinegar to help kill off the odor-causing bacteria. Soak your feet daily in a solution of 1 part apple cider vinegar and 3 parts water. Pour the same solution into a spray bottle and spray on your armpits. [7]
- Apple cider vinegar is very strong and people with sensitive skin may experience adverse side effects like burning or itching. Therefore, a small patch test is recommended before using this product and make certain you have not just shaven your armpits.
- Treat the skin with tea tree oil. Add 8 to 10 drops of tea tree oil to 1 cup of witch hazel. Pour this solution into a spray bottle and use as a natural deodorant, especially after exercise. The witch hazel acts as an astringent and reduces sweating. The tea tree oil acts as an antibacterial agent.[8]
- Tea tree oil is known for its anti-septic properties as well as its strong but pleasant odor.
- When used as an external application, it kills the bacteria present on the skin and thus reduces toxin formation.
EditUnderstanding Body Odor - Investigate why body odor occurs. Body odor, technically known as bromhidrosis, osmidrosis or ozochrotia, or more simply as BO, is caused by the breakdown of skin proteins by bacteria on the skin. The specific odor depends to some extent on the type of bacteria on your skin, the proteins they break down, the acids that are produced, the foods you eat, the amount of sweat you produce, and your overall state of health. [9]
- Individuals with diabetes, hyperhydrosis (excessive sweating), who are taking specific medications, or who are obese, for example, are more at risk for body odor.
- When we sweat, bacteria on our skin breaks down the sweat and skin proteins into a two main types of acids -- it is these acids that result in body odor. The two main acids are produced by two different types of bacteria: Propionic acid and Isovaleric acid. Propionic acid is produced by Propionibacteria. Propionic acid tends to smell vinegar-y. Isovaleric acid is produced by Staphylococcus epidermidis. Isovaleric acid tends to smell cheesy-- perhaps because the same bacteria are used to made certain types of cheese.
- Figure out where body odor is likely to occur. Body odor tends to occur in folds of skin or in areas of the body that are either covered or more prone to sweating-- these are the feet, groin, armpits, genitals, pubic hair and other areas with hair, the belly button, the anus and behind the ears. Other areas can be sweaty and produce odor as well, but generally to a lesser degree.
- Understand that foot odor is different than other types of body odor. Foot odor can be somewhat different. Feet have eccrine sweat glands, but since most individuals wear socks and shoes (most of which are made of synthetic materials) most of the time, the sweat doesn't evaporate as easily.
- Synthetic materials (as opposed to cotton or leather) tend to hold in sweat and prevent evaporation unless they are specially made to allow evaporation.
- Sweat which doesn't evaporate tends to provide a good environment for fungi-- and many forms of fungi produce unpleasant smells as well.
- Investigate other factors affecting body odor. For instance, age can make a difference for the type of body odor produced. Children before puberty do not produce much body odor. Androgens that are produced during puberty are associated with the production of unpleasant body odor.[10]
- Assess whether you should see a doctor for your body odor. Most body odor can be dealt with using home remedies, but there are times when body odor signals the need to see your physician. In some cases, your physician may refer you to a dermatologist (skin specialist). Call your physician for an appointment if:
- You have attempted to deal with the problem but all treatments do not help reduce or eliminate the body odor within two to three weeks.
- You begin to sweat much more or less than you normally do.
- Sweating disrupts your daily routine.
- You begin to experience night sweats.
- Your body odor changes dramatically.
- Some types of seafood like tuna or swordfish contain high amounts of mercury, a toxin that can give you a nasty body odor.
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