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Imagine walking through a corridor at your normal pace and proceeding to your gate (with enough time to pick up a magazine and a candy bar), without having to suffer the boredom and indignity of the one-at-at-a-time airport checkpoint security queue.
Breathe at your normal pace and frequency, then sharpen your focus by noticing the sensations in your nostrils, chest, abdomen.
On the word 'go', stand upright, then walk at your normal pace to the line on the floor, turn around, return to the chair, and sit down".
Do not walk at your normal pace, rather, walk at a relaxed, leisurely pace all the way past the other end of the course.
Use the remaining intervals to recover at your normal pace.
Go for your usual run at your normal pace.
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Once outside, begin with a slow jog around the block or a couple of laps around the track, making sure to maintain a speed at 50percentt or less of your normal pace.
NOTE: If the participant begins the test and is obviously not walking at their normal pace (e.g. running or jogging please read the following to the participant: "Please stop the test. Is this how you normally walk down the street going to the store? If so we will begin again. If not, please remember to walk at your normal walking pace". and then have participant start the test again.
Stretch in a warm environment or walk around a little at your normal walking pace to warm up first.
Run at your normal target or race pace and evaluate your stride with a partner, recording device, and yourself.
Inhale through your nose at a normal pace.
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Justyna Jupowicz-Kozak
CEO of Professional Science Editing for Scientists @ prosciediting.com