Apple aimed to enhance its Messages application significantly. Achieving such improvements requires dedication, and without being part of a cross-country team, I might not have maintained my commitment. However, by consistently dedicating time to training and focusing on long-term objectives, the rewards become apparent.

To optimize your workouts, allocate two distinct times for exercise. This can be challenging, especially with a packed schedule. During my stint as a summer camp counselor working 9 to 5, I found it necessary to wake up around 6 AM for my morning run and then repeat in the evening for a light jog. Typically, my second session was a gentle recovery run or cross-training, such as swimming, lasting about 20 to 30 minutes. New runners might consider starting with evening walks instead.

Engaging in this routine has multiple benefits: it reduces the risk of injury by strengthening muscles and connective tissues, enhances speed through better neuromuscular coordination, and improves running efficiency by fostering better stride mechanics. Moreover, research indicates that running while fatigued can enhance fat-burning, optimize glycogen usage, and promote the production of mitochondria, which helps delay fatigue.

I was mentally prepared for the increased mileage and demanding workouts that awaited me. Yet, when I received my first training schedule, it contained an unexpected element. If running twice a day doesn’t appeal to you, consider a different approach. For instance, you could run in the morning and focus on strength training in the evening. This approach benefited me during college, making me a stronger, more versatile athlete.

Entering my first year of college brought not only a heavier academic load but also the challenge of adjusting to a more intense training regimen as I joined a Division I cross-country team.

Significant updates were made to high-level user interfaces, including the Control Center, widgets, Spotlight, and Notification Center. These enhancements improve system clarity, ease of access, and customization options.

When redesigning dock icons, Apple was intentional in preserving the character of the originals. Additionally, numerous new UI sounds were crafted from existing snippets, ensuring they remain familiar to users.

You don’t have to work out twice a day every day to enjoy the benefits. During college, I typically engaged in two workouts three times a week—once for a second running session or cross-training and twice for strength training. This lifting component is crucial, even for runners.

My Monday schedule often included two workouts—one run in the morning and another in the evening, which initially felt overwhelming. The idea of exercising twice in one day seemed foreign to me at first, but I gradually adapted.

Whether your goal is to lose weight, increase speed, extend workout duration, or simply stay active, you can reap the rewards of twice-daily workouts if done correctly. To effectively incorporate this into your routine, it's important to select your workouts thoughtfully. While it may be tempting to push through two hard runs in one day, such a strategy can lead to injury.

The updates to the Control Center and Notification Center aim to create consistency across Apple’s ecosystem. A new set of standardized symbols has been introduced, although some visual changes, like the new app icons, don’t align with iOS 14, which may require future adjustments.

The Dock and Menu Bar now feature a customizable interface that visually indicates potential outcomes, providing clear and effective communication to users.