Popular Science Monthly 



623 



or for long stretches). Set the time in 

 which you wish to run the distance and 

 do your pacing with a watch so as to time 

 each quarter, but be sure to have enough 

 endurance left to finish with a dash of 

 100 yd. or more. Do not worry if an in- 

 experienced runner passes you in the first 

 part of the race and do not allow him to 

 pull you into a faster pace. Almost always 

 such runners drop out or fall far behind 

 before the finish. Do not "set the pace" 

 (take the lead) all the time unless your 

 regular pace brings you far ahead of the 

 others. If during the last part of a race a 

 better runner passes you try to follow close 

 behind if you are feeling well. 



It requires years of regular practice to 

 become a good distance runner and no one 

 should attempt to run even a middle dis- 

 tance race without at least a month of care- 

 ful training. Longer distances require more 

 time. Coaches in small schools and clubs 

 often beg members to go into a race "to 

 fill out," even when they have had no 

 training, but this should never be done in 

 distance runs. Before starting to train for 

 long runs get a medical examination and 

 occasionally thereafter. No growing boy 

 should train for long races. Jogging 

 gradually up to a mile or two is good 

 practice, but not for boys below fifteen or 

 sixteen. Regular and good habits are 

 necessary, as well as a good digestion, 

 plenty of common food, and a careful 

 watching of the weight. 



Proper foot-wear is important. 

 A soft, light, laced shoe with firm 

 but flexible sole and low 

 heel, snug-fitting, but not 

 tight, with light woolen 

 socks should be worn. 

 Rub the feet daily with 

 alcohol and if they be- 

 come sore rest un- 

 til they are well. 

 Bathing in alum 

 water is good for 

 excessive perspi- 

 ration. On cinder 

 tracks spiked 

 shoes may be 

 worn, but never 

 on hard tracks, roads, or cross-country. 

 Breathe through the nose as long as it 

 is comfortable, but do not hesitate to 

 Ijreathe through the mouth if the nose 

 l>reathing is not free and comfortable. In 

 ' ither case both inhalations and exhala- 

 lions should be well controlled. 



Training Tables 



When first starting to train for a half 

 mile run, jog a half mile every day for two 

 weeks. Every other day run another half 

 after a fifteen minutes' rest, then adopt a 

 weekly schedule something like the following : 



Monday — Jog three-quarters of a mile. 

 Tuesday — Run 600 yd. in fair time. Rest. 



Then do two 50-yd. sprints. 

 Wednesday — Run a mile at an easy gait. 

 Thursday — Run a half mile at a comfortable 



gait. 

 Friday — Practice sprinting altogether (half 



doz.) 

 Saturday — A half mile at a good gait. 



Schedule for the Mile Run 



Preliminary work for the half mile. 

 Monday — Three or four short dashes. Run a 



mile with a good pace for the first 100 yd. 

 Tuesday — Half a mile at good gait. Rest, 



then jog a half mile, sprinting the last 



50 yd. 

 Wednesday — A little short sprintmg. Rest, 

 . then jog a half mile giving attention to 



form. 

 Thursday— Fast 600 yd. Rest, then jog a 



mile; sprint the last 50 yd. 

 Friday — Short dashes. A mile at fair speed 



and sprint the last 100 yd. 

 Saturday — A mile at almost the best gait. 

 In racing, run the first quarter fast, slow down 



in the second and third, speed on last and 



sprint to finish. 



Practice only three times a week for two- 

 mile runs. Run an even pace and occasion- 

 ally run a fast mile. 



For ten-mile runs practice at four and 

 five miles, and once a week at ten miles. 



HEAD 

 HIGH 



STANDING START 



aAT 



FOOT 



TOE 

 OUT 



GOOD FORM 



Toeing the line for a 

 ning of a half mile or 



start and the striding form for distance run- 

 more. At the right a bad form of running 



On alternate days practice a little light 

 work, and massage. If weak, stop the 

 practice and if not feeling well rest until 

 you are better. Occasionally run more 

 than ten miles. In a race the first half 

 mile should be fast, but nfter that keep a 

 steady pace. 



