RUNNING.
“Running,” says one of our gymnasiarchs, “only differs from walking by the rapidity of the movement.” This is quite incorrect. Running is precisely intermediate to walking and leaping; and, in order to pass into it from walking, the motion must be changed. A series of leaps from each foot alternately must be performed, in order to constitute it; the foot which is left behind quits the ground before the foot in advance is firmly fixed, so that the centre of gravity remains uncertain in passing from one leg to the other, which forms a series of leaps, and renders a fall a common occurrence.
POSITION IN RUNNING.
The upper part of the body is slightly inclined forward; the head slightly thrown backward, to counteract the gravity forward: the breast is freely projected; the shoulders are steady, to give a fixed point to the auxiliary muscles of respiration: the upper parts of the arms are kept near the sides; the elbows are bent, and each forms an acute angle; the hands are shut, with the nails turned inwards; and the whole arms move but slightly, in order that the muscles of respiration on the chest may be as little as possible disturbed, and follow only the impulse communicated by other parts—([Plate IX.] fig. 1). There exists, in fact, during the whole time of running, a strong and permanent contraction of the muscles of the shoulder and arm, which, though very violent, is less serviceable to the extended movements, than to keep the chest immoveable, toward which the arms are brought close, the flexors and adductors of which are especially contracted.
ACTION IN RUNNING.
At every step, the knees are stretched out; the legs kept as straight as possible; the feet almost graze the ground; the tread is neither with the mere balls of the toes, nor with the whole sole of the foot; and the spring is made rapidly from one foot to the other, so that they pass each other with great velocity—([Plate IX.] fig. 2).
But the abdominal members are not the only ones in motion, although it is in them that the greatest developement takes place. Throughout the whole time of running, a strong and permanent contraction of the muscles of the shoulder, arm, and forearm takes place: this, though very violent, is less for the purpose of aiding motion than of preserving the immobility of the thorax, which is pressed upon the whole thoracic member, whose flexors and adductors are strongly contracted. The degree of velocity, however, must be proportioned to the length of the steps. Too slow and long, as well as too quick and short, steps, may be equally injurious.
Plate IX
Running.
RESPIRATION.
Speed, and still more duration in running, are in proportion to the developement of the lungs, and consequently the volume of oxygen and blood which they can combine in their parenchyma at each respiratory movement. Thus, of two men, one having the abdominal members developed, and the other possessing good lungs, the former will run with the greatest speed for a short distance, but if the distance be considerable, he will soon be gained upon by the latter. A runner, after performing a certain space, is seized with a difficulty of breathing, long before the repetition of the contractions has produced fatigue in the abdominal members. To excel, therefore, in running, requires, like walking and dancing, a peculiar exercise. As the muscular contractions depend, for their principle of excitement, on the respiration, the chest should be firmly fixed, so as both to facilitate this, and to serve as a point of support for the efforts of the lower members. The best runners are those who have the best wind, and keep the breast dilated for the longest time.
During the whole time of running, long inspirations and slow expirations are of the greatest importance; and young persons cannot be too early accustomed to them. To facilitate respiration towards the end of the race, the upper part of the body may be leant a little forward. Running should cease as soon as the breath becomes very short, and a strong perspiration takes place.
MODERATE RUNNING.
This is performed gently and in equal time, and may be extended to a considerable space. In practising this pace, it is necessary to fix the distance to be run; and this should always be proportioned to the age and strength of the runners. This exercise, more than all others, requires to be proceeded with in a progressive manner. If, at the first trial, you run too fast or too long a time, it may produce spitting of blood and headache, or aneurisms of the heart and principal vessels, especially if the weather be dry and cold.
A moderately cool day may accordingly be chosen, a distance of three hundred feet measured, and the runners placed in a line at one end. They may then start, trot at the rate of about seven feet in a second to the opposite end, turn, and continue until they reach the spot whence they started. Frequent repetition of this is sufficient at first. Afterwards, they may run over this space, two, three, or four times without stopping; and the exercise may then be limited to this. It may, on subsequent days, be extended to five, six, and seven times the distance.
Fatigue is then generally quite removed; and the run may either be continued farther, or the runners, if neither heated nor winded, may accelerate their pace. They may next attempt a mile in ten minutes; and repeat this, till, being gradually less and less heated, they can either extend the distance, or diminish the time, in any measured proportion. At this pace, six miles may afterwards be run in an hour.
RAPID RUNNING.
This is best applied to a short space in a little time. Three hundred feet upon an open plain will not generally be found too great. At each end of this, a cross line may be drawn, and the runners may arrange themselves on one line, while the umpire is placed at the other. On the latter giving the signal, the running commences, and he who first passes him gains the race. It is extremely useful always to run beyond the line at a gentler pace, as it gradually lowers the actions of the respiratory and circulating systems.
Running is more easy on a level surface, but should be practised on ground of every variety: upon long, square, and circular plots of ground. The pupils should be accustomed to turn promptly out of the direct line—a faculty not possessed by animals, and exceedingly useful when pursued. They should also run up hill, and particularly down, as it is dangerous unless frequently practised.
FEATS IN RUNNING.
The practice of running may be carried to a great degree of perfection.
A quarter of a mile in a minute is good running; and a mile in four minutes, at four starts, is excellent.
The mile was perhaps never run in four minutes, but it has been done in four minutes and a half.[5]
[5] Half a mile was recently run in two minutes; but it was down a fall as precipitous as a mountain’s side, and the performer was blind in the last twenty yards.—Ed. Fifth Edition.
A mile in five minutes is good running. Two miles in ten minutes is oftener failed in than accomplished. Four miles in twenty is said to puzzle the cleverest.
Ten miles an hour is done by all the best runners. Fifteen miles in an hour and a half has never perhaps been done.
It is reported that West ran forty miles in five hours and a half. This, it is said, was done by one individual in four hours and three quarters, or less.
As to great distances, Rainer failed in two attempts to accomplish 100 miles in eighteen hours. West is said to have accomplished this.
EFFECTS OF RUNNING.
In running, the mass of our organs is agitated by violent and constant shocks, which succeed with rapidity; but the abdominal members are not the only ones in motion, although they are those in which the developement is most considerable. Running developes not only the abdominal members, but has a strong influence upon the respiratory parts. This exercise is particularly suited to young persons, especially those of a lymphatic temperament. It should not, however, be practised after meals.