622 



Popular Science Monthly 



running from death. It will help you make 

 a strong finish. 



It is not possible for all runners to run at 

 top speed in the quarter mile. Those who 

 have little endurance should try to, but 

 those who have great endurance may start 

 a little slower and make a fast finish. 



Never jump at the "tape" (finish yarn), 

 but just before reaching it throw the arms 

 forward up and half bent, chest forward and 

 turned a little to one side. Do not slow up 

 until several yards past the mark and then- 

 do it gradually. 



a daily rub, kneading, and muscle stretch- 

 ing. Keep the muscles warm and if the 

 weather is cool, wear a heavy robe and 

 take slow preliminary warming-up work. 



Distance Running 



Distance runs are those of a half mile or 

 more. Runs around the half mile mark are 

 sometimes called "middle distance" and 

 those of a mile and more "long distance;" 



ON YOUR MARK, 



The different stages from starting on the line, leaving at the sound of the pistol report, 

 running, and* the finish in making a sprint or dash up to and including a quarter mile 



Just before getting on the mark spend 

 two minutes in deep breathing. At the 

 command "Set" take a rather deep breath 

 and hold it. At the pistol report suddenly 

 eject the air and at the second stride take 

 a quick deep breath through the mouth and 

 hold it. In runs up to 50 yd. do not 

 take another breath. In other distances 

 do not use up all the air in the lungs be- 

 fore inhaling again. In the 100 yd. dash 

 take a short breath at 50 yd. and another 

 at 75 yd. 



Spend plenty of time practicing the 

 start and learn to hold the "Set" position 

 on the mark. Become familiar with 



starting from the pistol report. After two 

 or three weeks' preliminary exercise follow 

 a daily schedule something like the follow- 

 ing, if you are trying to get in condition for 

 a loo-yd. dash. 



Monday — Four or five starts. Jog 220 yd. 



with attention to stride and reach of the 



legs. Run 50 yd. at top speed. 

 Tuesday — Starts as above. Jog 440 yd. 



Run 100 yd. at about three-quarter speed. 

 Wednesday — Starts. Top speed 50 yd. Rest. 



Jog 220. 75 yd. at top speed. 

 Thursday — Starts. Jog 440 yd. Rest. 



Fast 150 yd. but not at top speed. 

 Friday — Starts. Jog 100 yd. 50 yd. top 



speed. Rest. 100 yd. top speed. 

 Saturday — Jog 220 yd. Rest. Three starts. 



Fast 75 yd. 



Rest 2 or 3 days before a meet but take 



but they are here considered together 

 because they require about the same 

 qualities. Lithe and long-legged runners 

 are best adapted to distance running. The 

 erect start is used instead of the crouch. 

 This is done by toeing the scratch with one 

 foot, the other being back one pace. There 

 is no advantage in getting a quick start. 

 Since the run is slow the chest and head are 

 held erect, the arms swing rather wide 

 forward and backward and a little bent. 

 Some trainers have their distance runners 

 swing their arms in continuous forward 

 small circles that look like a "side wheel" 

 action. All of the muscles should be held 

 as relaxed as possible. Except in runs of 

 five miles and more, run with the heels 

 off the ground. In the longer distances it 

 is necessary to vary this occasionally to 

 relieve the leg muscles. 



Special attention should be given to 

 "striding." A long, regular stride is 

 important. The front knee should be 

 straight as the foot strikes the ground and 

 that of the rear leg bent only moderately. 

 The leg should not be swung forward stiffly, 

 but should be allowed loose free joint play. 

 Of course it is possible to overstiide, and 

 each runner must learn for himself the 

 longest stride that he can maintain with the 

 greatest ease. 



An equally important matter is "pacing" 

 (maintaining the same speed throughout 



