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.
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