| How to Strengthen Knees for Running Posted: 01 Jun 2019 05:00 PM PDT To strengthen your knees for running, you need to work on the muscles all around your knees, including your thighs, calves, and buttocks. Once those muscles are stronger, they give your knees a break! Try doing strength training for your knees 2-3 times a week. You can even do the exercises before or after a run to make it more convenient.[1] EditWorking on Basic Squats - Place your feet shoulder-width apart. Stand up straight with your arms at your sides. Position your toes so they point slightly to the outside instead of straight ahead.[2]
- If you need to, you can put your arms in front of you for balance.
- This exercise works your thigh and buttocks muscles.
- Bend your knees to lower yourself toward the ground. As you lower yourself, keep your chest up. Bring your hips back and put your weight on your heels as you bend down.[3]
- Keep your knees behind your toes. Try not to go past a right angle with your knees.[4]
- Keep your squat shallow if you have any knee problems, such as patella femoral syndrome.
- Push from your heels to return to the starting position. Lift yourself up with your knees and thighs to go back to standing. When you come up, contract your glute muscles.[5]
- Try 10 reps and 3 sets.
- To make this exercise harder, try jumping squats where you jump as you come up. You can also try a wider stance to make this more difficult. Don't try this if you have problems with your knees.
EditDoing Knee Bends - Turn your back to a wall. Stand about out from the wall with your back to it. Place your feet hip-width apart. Point your toes slightly out to the side instead of directly in front of you.[6]
- Some people turn these into wall sits by stepping out from the wall instead. That will make the exercise more difficult but will increase it's strengthening power. Don't try wall sits if you have knee pain or pre-existing problems.
- This exercise works your calf, thigh, and buttocks muscles.
- Press your back against the wall and slowly bend your knees. Slide your back down the wall so that your knees are bent. Make sure your knees line up vertically above your ankle so your shins are straight.[7]
- For a wall sit, aim for a 90-degree angle with your knees. If you have knee pain, then try to bend your knees at a slightly smaller angle. You may need to move your feet in or out slightly to achieve this. Hold it for 30-60 seconds.[8]
- Contract your knee and buttocks muscles as you lift back up. Push yourself back up to the starting position. As you do, make sure you tighten the muscles just above your knees and the ones in your back end.[9]
- Do 3 reps of this exercise.
EditPerforming Hamstring Bridges - Lie on your back with your feet flat on the floor. Keep your knees bent so they're directly over your ankles, and place your feet shoulder-width apart so they're flat on the floor. Place your hands on the ground next to you so your palms face down.[10]
- Use a yoga mat or another comfortable pad so you don't hurt your back while you lay on the floor.
- Press down on your heels to raise your hips off the ground. Push down against the floor with your heels so your lower body lifts off the floor. Tighten your hamstrings and buttocks so your torso forms a straight line toward your knees.[11]
- If you want to make your bridge more difficult, try only using 1 leg to lift your body instead.
- Hold the bridge for 20-40 seconds. Maintain the bridge position for at least 20 seconds to work your hamstrings. Keep your body straight and then slowly lower your hips back down to the floor.[12]
- Try to do 2-3 sets of 5-10 bridges.
EditWorking on Lunging Steps - Take a large step forward. Start with your legs hip-width apart. Step forward with one leg, going 2-3 times as far as you normally would when taking a step. You're going to need room to bring your back knee down to the ground as you step.[13]
- This exercise works the muscles all through your legs and buttocks.
- Take a shorter stride if you already have pain in your knees. Make sure you don't feel pain throughout your range of motion.
- Bring your back knee almost to the ground. As you step, aim for a 90-degree angle with your front knee. Take your back knee as close to the floor as you can. It should almost touch the floor.[14]
- If you can't go very low right now, just do what you can.
- Return to the starting position and do the same with the other leg. Bring your back leg up to meet your front leg. Switch legs, and repeat the lunge. You can do this standing in place, or you can move forward as you do your lunges.[15]
- Try 3 sets of 10 reps each.
EditDoing Calf Stretches - Place yourself about away from a wall. You can also stand in front of a piece of exercise equipment or anything else sturdy. Put your feet about shoulder-width apart.[16]
- This stretch helps loosen your calf muscles and take pressure off your knee.[17]
- Step back with one leg. Hold on to the wall or the furniture in front of you. Put one leg behind you about or so. Keep the knee straight in this leg with your heel against the floor.[18]
- Bend the other knee as you lean forward. Move your hips forward and slowly bend your knee. This will start to stretch the calf muscles on your back leg. Make sure to keep that knee straight.[19]
- Hold the position to stretch your calf muscle. When you start to feel the calf muscle stretch in the back leg, stay in that position for 30 seconds or so. As you're holding this position, press down into the heel in back.[20]
- Move to the other leg. Once you've stretched one leg, switch the positions of your legs. Bring your hips forward enough to stretch the calf muscle in the other leg and hold this position.[21]
- Try 2 sets of this stretch.
EditDoing Laterals - Begin with your feet hip-width apart. While standing up, spread your feet apart so they're directly under your hips. Shift the weight to your left foot so you can lunge out with your right foot.[22]
- Laterals are a type of lunge. Doing lunges this way will help work the muscles on the side of your knee.
- You can also lift your right foot off the ground and balance on one leg before lunging. That will increase the difficulty of the exercise.[23]
- Step out to the right as far as you can. You'll need to step and turn slightly to complete this move. As you do, dip your left knee to the ground and reach out to your right toes with your left hand. Keep your chest high. Put your weight on your heels.[24]
- Don't push your right knee out in front of your right toes.
- Return to the standing position. Press down into your right leg to go back to the original position. Complete the same exercise to the left by stepping out that direction.[25]
- Try doing 10 reps for 3 sets.
EditPerforming Straight Leg Raises - Sit in a chair or on a bench. Straighten up your back and place your feet flat on the floor in front of you. Put your knees at a 90-degree angle and place your hands on your hips.[26]
- This exercise works the muscles above your knee.
- To make this exercise more difficult, use an ankle weight.
- Lift one leg out in front of you. Bring it up so it's straight out in front of you. As you do, make sure to tighten the muscles above your knee so you work those muscles. Point your toes up and a little bit to the outside.[27]
- Lower and lift your leg while tensing the muscle. Bring your leg back down but don't let it touch the floor. Keep lifting it up and down, making sure to contract the muscles above your knee while you do.[28]
- Try 10 reps before moving to the other leg. Do 3 sets this way.
- For a different variation, lift your leg and hold it for 15 seconds. Do 3 reps of 15 seconds, making sure to keep your leg tense the whole time.
- If you are having pain from runner's knee, over-the-counter anti-inflammatories like ibuprofen or naproxen can help alleviate the pain or swelling.
- Apply the RICE method if you feel knee pain, which includes resting it, icing it for 20 minutes at a time, using compression bandages, and elevating it.[29]
- Try applying heat with gentle movements to help heal minor injuries.
EditReferences
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| How to Make Chocolate Bark Posted: 01 Jun 2019 09:00 AM PDT Chocolate bark is a popular treat around the holidays and is a perfect snack to bring to a party. Chocolate bark is incredibly easy to make and can be whipped up in less than 1 hour! Using ingredients that might already be in your home, including nuts, chocolate chips, and dried fruit, you can make a delicious treat for friends and family. EditIngredients - 3/4 cup (170 grams) of raw nuts or hard candy
- of chocolate chips
- 1/4 cup (57 grams) of dried fruit
EditGetting the Nuts and Chocolate Ready - Toast the nuts at for 5-10 minutes. Measure ¾ cup (170 grams) of raw nuts and place them on a rimmed baking sheet covered in aluminum foil. Toast the nuts for about 8 minutes, or until their edges turn golden. Sometimes the nuts will turn golden in as little as 6 minutes. Other times, they'll take closer to 10 minutes. Check on the nuts after 5 minutes to monitor their progress.[1]
- You can choose from almonds, hazelnuts, pecans, or pistachios. If you want to use more than 1 kind of nut, go right ahead!
- Chop the nuts into small pieces. Transfer the nuts from the oven to a cutting board once they've cooled. Scoop the nuts into a pile and roughly chop them with a large knife.[2]
- If you can't or don't want to use nuts, substitute a hard candy like Jolly Ranchers, peppermints, or M&Ms for your crunchy ingredient. Put these candies on a plate and stick them in the microwave for 10 seconds to soften them up. Then, transfer the candies to your cutting board and chop them up into tiny pieces.[3]
- Melt of chocolate chips in the microwave. Take the chocolate chips and place them in a microwave-safe bowl. Then, put the bowl in the microwave and melt the chocolate in 30-second increments. Take the bowl out after each 30-second increment and stir the chocolate with a spatula.[4]
- When the chocolate is about 90% melted, it's done. Keep stirring at that point to completely dissolve the remaining pieces.
- You can use chocolate bars instead of chocolate chips if desired. Additionally, choose your favorite kind of chocolate, whether that's white, milk, dark, or a combination.
EditCombining Your Ingredients to Make Chocolate Bark - Spread the chocolate over a parchment-lined baking sheet. Use a spatula to transfer the melted chocolate from the bowl to the baking sheet. Spread the chocolate evenly over the middle of the baking sheet. Make the layer of chocolate about thick.[5]
- If you make the thickness about , the chocolate won't reach the edges of the baking sheet and will be easier to remove from the sheet when it's hardened.
- Sprinkle the chopped nuts and dried fruit over the chocolate. Take the nuts and spread them evenly over the layer of chocolate. Then, take ¼ cup (57 grams) of dried fruit and sprinkle it onto the chocolate. Use your palms to lightly press the nuts and fruit into the chocolate.[6]
- As an alternative, you can combine the nuts and chocolate before placing the 2 ingredients on the baking sheet. This way, the chocolate will harden around the nuts as opposed to below them.
- Let the chocolate cool at room temperature for 2-4 hours so it can harden. Once you've added the nuts and fruit, give the bark time to cool and harden. Check on the bark after 2 hours to see how it's doing. Lightly poke at it with a spatula to feel if it has hardened.[7]
- If you feel the nuts and fruit move within the chocolate, it hasn't completely hardened yet.
- Break the chocolate into pieces with your hands. Wash your hands and break up the bark into about 25 pieces. You don't need to break the bark into similar-shaped pieces. Instead, break the bark into triangles and squares that are about long.[8]
- Serve the bark immediately so everyone can eat it when it's fresh and ready.
- Store the bark at room temperature to save it for later. If you don't want to eat all of the bark in one sitting, store the remaining pieces in an air-tight container at room temperature. Chocolate bark will stay fresh for up to 1 week.[9]
- You can also keep the chocolate bark in the fridge, but only store it in the fridge for 3-4 days at most.
EditReferences
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| How to Overcome Your Fear of Public Speaking Posted: 01 Jun 2019 01:00 AM PDT If you're afraid of public speaking, you're not alone. It's totally normal to have performance anxiety when giving a speech. Fortunately, it's possible to overcome your fear so you can give effective public speeches. First, build your confidence by knowing your topic well and preparing for your speech. Then, try relaxation techniques to help you deal with your performance anxiety. Additionally, confront your worries so you can let them go. If you continue to struggle with public speaking, take a class or reach out to someone who can help. EditSpeaking Help EditBuilding Your Confidence - Know your topic really well. It's normal to be afraid that you'll forget something or say something wrong. Being prepared is the best way to handle this fear. Read about your topic so that you understand it well. If you have time, look for documentaries or online videos to help you deepen your understanding.[1]
- When you choose a speech topic, try to pick a subject that you already know about.
- If you're short on time, do an Internet search and read the first few sources that come up. However, make sure these sources are reliable.
- Write your speech so you have a plan for what you want to say. While you don't need to recite your speech word-for-word, it's helpful to write out what you want to say. Include a brief introduction of yourself and your topic. Then, write out paragraphs explaining your main points and support for them. End with a conclusion that tells audience members what to take from your speech.[2]
- Your speech doesn't have to be perfect. You can make revisions while you practice it.
- Prepare an outline or note card to guide you through your speech. It's helpful to have notes when you're giving your speech to help jog your memory when you forget what to say. However, you don't want your notes to be too long because that makes it easy to get tripped up. Instead, include the basic elements of your speech on an outline or note card. This way, you can quickly look down and see a key term to remind you what to say. An outline for a speech about recycling might look like this:[3]
- I. Keeps trash out of landfills
- A. Less trash
- B. Landfills last longer
- II. Saves resources
- A. Used for new products
- B. Cuts use of raw materials
- III. Gives consumers a voice
- A. Can choose recycled
- B. Brands meet consumer wants
- Practice your speech before you give it. You've likely heard the saying, "Practice makes perfect," and it's true. While you might not give a perfect speech, practicing will help you feel confident when you step in front of the audience. Start by reading your speech aloud to yourself. When you feel ready, perform your speech in front of a mirror.[4]
- If you have a time limit for your speech, time yourself when you're practicing. Then, make adjustments if you need to increase the length or cut it down.
- Just listen to your voice at first. Get a feel for the sound of your speech and make adjustments as necessary.
- When you're in front of the mirror, practice making gestures or facial expressions. See what feels right to you.
- Film yourself to help you improve your performance. Use a video camera or your phone to film yourself doing your speech. Act like your phone is the audience, so use gestures and facial expressions. Then, watch the speech and look for areas you can improve. Do this several times to build your confidence.[5]
- Don't worry about the quality of the video or about anyone else seeing it. This video is just for you.
- Give your speech to family and friends before doing it in public. Pick people who will be honest about things that need improvement but are still really supportive of you. Then, perform your speech like you would for an audience. Ask them what they liked about the speech, as well as if you could improve on anything.[6]
- If you're really nervous, start with just 1 person. Then, gradually increase the number of people in your audience.
EditDealing with Performance Anxiety - Smile to quickly release feel-good endorphins. The easiest way to calm down is to smile, even if it's fake. When you smile, your body naturally releases endorphins, which makes you feel better. Fake a smile or think of something funny to help you feel better fast.[7]
- Try thinking of a scene from your favorite comedy. As another option, recite a joke you enjoy.
- If you can, look at your favorite memes on your phone to help you smile naturally.
- Breathe deeply to help your body relax. Slowly inhale through your nose as you count to 5. Then, hold your breath for a 5 count. Finally, exhale slowly as you count to 5. Do a set of 5 slow breaths to help yourself calm down.[8]
- If you're about to go on stage, simply breathe deeply, drawing the air down into your stomach. Then, release out of your mouth.
- Breathing deeply can release the tension in your body and help you calm down quickly.
- Place your hand on your forehead to relax your fight-or-flight response. Performance anxiety can trigger your fight-or-flight response, which naturally sends your blood to your arms and legs. However, you can bring the blood back to your head by placing your hand on your forehead. Your hand will signal to your body to send your blood upward. This will help you center your thoughts for your speech.[9]
- Your blood goes to your limbs during a fight or flight response because your body is anticipating needing to get physical.
- You should start to feel calmer after a few minutes.
- Visualize yourself giving a great speech. Visualization can make you feel like you actually experienced the thing you're imagining. Close your eyes, then picture yourself giving your speech. Imagine that you're doing an excellent job and everyone is excited to hear you. Then, picture yourself concluding your speech and walking away to applause.[10]
- This can help you relax because it makes you feel like you can be successful.
- Use positive self-talk to replace negative thoughts. It's normal to have negative thoughts about yourself before a speech, but they likely aren't true. When you notice a negative thought, stop and acknowledge it. Then, challenge its credibility. Finally, replace it with a positive thought.[11]
- For instance, let's say you catch yourself thinking, "I'm going to look stupid up there." Challenge this by asking yourself, "Why do I think this?" and "What could go right?" Then, tell yourself, "I'm well-prepared for this speech, so I know I'll look knowledgeable."
- Look for opportunities to practice public speaking in low-stress situations. The best way to relieve your anxiety is to get more practice, but that's hard to do when you're afraid. Start small by speaking in front of your friends, volunteering to speak to local clubs, or speaking to small groups in class or at work.[12]
- For instance, you might look for public speaking groups on Meetup.com to find opportunities.
- Offer to give a short presentation to a local Boy Scout, Girl Scout, or Cub Scout troop.
EditConfronting Your Worries - List off the specific worries that are causing your fear. Write it down or speak it aloud to help you process your worries. For instance, you might be afraid of saying the wrong thing or looking silly. Be as specific as possible about what's making you nervous.[13]
- Common worries include being judged, making a mistake, not measuring up, or making a bad impression.
- Challenge your worries by listing the probable outcomes. Ask yourself how likely your fear is to come true. Then, imagine how your speech is likely to go. Think of the positive things that could happen. This should help you realize that your worries are unlikely to come true.[14]
- For example, let's say you're worried that you will forget what you have to say. You could remind yourself that you know your topic well and will have your note card with you to refresh your memory, if you need it. Then, picture yourself using the note card during your speech.
- If the thing you're afraid of has actually happened to you, ease your fear by thinking about what you've done to prevent it from happening again. For instance, remind yourself that you've been thoroughly preparing for the speech and that you've practiced.
- Remind yourself that the audience wants you to succeed. It may feel like the audience is there to judge you, but this isn't true. Your audience is there to hear what you have to say and learn something they can use. They want you to do a good job, so they're on your side. Think of them as supporters.[15]
- Think about how you feel when you go to see someone speak. Are you hoping they'll do a bad job? Do you look for mistakes or judge how nervous they look? Probably not.
- Mingle with your audience before your speech to reduce your fear. Walk through the room and introduce yourself to people. Try to meet as many people as you can. This will help you feel like one of the group, which will make you feel less worried.[16]
- You might stand by the door as people come in to greet them.
- Don't worry if you don't meet everyone.
- You may feel more confident during your speech if you make eye contact with the people you met beforehand. However, this isn't necessary.
EditGetting Additional Help - Take a public speaking class to learn how to give a good speech. Public speaking is a skill that most people have to learn. Look for a class online or at your local library, community center, or community college. You'll learn how to prepare for a speech, how to give a good delivery, and tips for engaging your audience.[17]
- If you're trying to improve your skills for work, look for a class that's designed for business or professional public speaking. You might even be able to get your employer to send you to a professional workshop.
- Work with a therapist to overcome extreme public speaking anxiety. It's okay to need additional help, and performance anxiety can be treated. Your therapist can teach you cognitive-behavioral strategies for confronting your anxiety and working through it. This will help you learn to identify thought and behavior patterns that are causing your performance anxiety. Then, you'll learn what to do differently to help you overcome your fear. Additionally, they'll help you learn new ways to relax before a speech.[18]
- Look for a therapist online or ask for a referral from your doctor.
- Check with your insurance company to find out if they will pay for your treatment.
- Ask your doctor about a calming medication if nothing else helps you. Although you likely don't need medication, sometimes it's useful for helping you cope with performance anxiety. Talk to your doctor to find out if medication is a good choice for you. Then, take it before you give a speech to help you stay relaxed.[19]
- The first time you take the medication should be when you're at home and don't have any plans. This will help you see how it affects you.
- You might decide to use calming medication if you need to do public speaking for your job but are struggling to do it.
- Attend Toastmasters to practice public speaking in a supportive setting. Toastmasters is a nonprofit organization that has branches in many communities. They'll help you build your public speaking skills and give you a safe place to practice. Look for a chapter in your area and attend their meetings.[20]
- You may have to join your local Toastmasters chapter to take advantage of their services.[21]
- Remember, you don't look as nervous as you feel.
- Only you know what you are supposed to say, so it's okay to change things during the presentation. Don't worry if you skip something because no one else knows.
- Don't take anything personally. People who look like they aren't paying attention may be thinking about what you're saying.
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