Page:Popular Science Monthly Volume 90.djvu/638

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��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

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