HOW TO TRAIN FOR A SPRINT RACE.
If it be for a seventy-five-yard dash, find some place where you can lay out a straight track, just that length. In the country this is easy, in the city more difficult, the public parks being the only places where it is practicable. Having laid out the track, take a friend to time you, and run the course regularly three or four times a day, one or two trials each time, keeping a record of the average for a week. Do this in your ordinary clothes and shoes. You will probably find your first week's average about eleven seconds, if not more.
During this first week there is no special diet to recommend, save to eat as few vegetables, and as little sweet stuff as may be. If the bowels become free, as they are apt to do under the running exercise, no medicine need be taken, but if the system is much clogged, a succession of three doses of epsom salts or citrate of magnesia, taken every other morning, will remove waste matter and restore a healthy tone.
The second week begin to run for time, and to improve the wind. Increase the number of dashes to five or six a day, and run the course at least twice each trial. You are pretty sure now to get your record below ten seconds, if you throw off your upper clothes and run in shirt and trowsers. During this week eat lean meat, mutton or beef, with stale bread, and drink as little as possible. Remember that to keep the bowels regular, there is nothing like regular habits; and that the system should be cleared out twice a day.
On the third week try the track at top speed, once every hour, and begin to practice in running costume. You will find that your record has now come down below nine seconds. Your appetite will become furious during this week, and you will find it hard to stick to your temperate fare of bread and meat, but this is essential to success, as a sprint runner can hardly be too thin and hard for his work. If the aspirant be at all fat, he should run in heavy clothes to sweat himself down, or else try a Turkish bath, which takes off the fat quicker than anything else.
The fourth week should be that of the race, and the previous exercise should be increased by running the track once every half hour in the morning, and returning to the previous week's practice in the afternoon.
If any young man out in the country will try this method of training faithfully, beginning four weeks before the match comes off, he will be able to beat all his untrained competitors by one and perhaps two seconds; for sprint running depends on the capacity to take the greatest possible number of steps inside of twenty seconds, and so does not require the elaborate training necessary to accomplish more exhausting feats.
Hundred-yard dashes require the same training as seventy-five-yard spurts; and so do hundred-and-twenty-yard races. The longest sprint race, and the most severe of all, is the furlong dash—two hundred and twenty yards. This kind of racing is a tremendous strain on the lungs and heart, as the same pace which carries the runner over the hundred yard track has to be kept up and even increased. It requires a broad deep chest in the runner, with little flesh, and that hard and firm. To train for such a race requires at least a year's practice, and amateurs would do well to leave it alone altogether.