Let the novice, some five weeks or so before the day of his race, begin his practice by a steady run, three or four times a day, of a quarter of a mile or so; so gently at first as to produce no stiffness of the muscles when the temperature produced by the exercise has subsided, and the circulation has recovered its usual condition. When the novice has got his legs into moderate good fettle, so that they could stand a little sharp work, he might quicken up for about 50 yards in each of his quarter spins; and as he finds these spins can be accomplished without the slightest strain on any muscle, the long distances may be condensed into two a day, and two sprints of his distance at about a fifth longer time than he would take in the race. By this means the muscles get worked up by degrees to bear the necessary strain required.
As he finds his muscles become hard and flexible, he should lessen the length of his spins until they are of the same length as in the race. This point will be arrived at some nine days or so before the day, and in these nine days all his energies must be devoted to practicing starts and getting quickly into stride. As the day approaches, let him obtain the services of some sprint runner to use as a trial horse; and the best way of turning his trial horse to account is by making him start slowly some 10 yards in the rear, and, as he passes the novice, who is ready at the scratch, let him quicken up into racing pace for about 50 yards. By this means the novice is encouraged to get off quickly, and a surer line can be taken as to improvement in starting than if the trial and himself started on even terms. Again, the tendency of all young runners to watch their adversary at the start is counteracted, the opponent in this way being in advance, with a straight course only left open for the novice to the goal. So many sprinters, from standing in a wrong position at the scratch, or from taking a longer stride with one leg than the other, jostle or run across their opponent in the spin, thereby either losing their own chance of success or depriving others of it. A bad beginning makes a bad end, and nothing is so detrimental to a sprinter as a bad start. He may get shut out, he loses his stride, or perhaps get spiked by the man who has crossed him; and when he does get into proper swing, he is too far behind to be able to make up what was lost at the beginning. Avoid walking long distances; they rather tend to stiffen the muscles and make them slow. Never miss your race; if you can only get one spin daily, make the most of it. Always run in form—that is to say, as you would in the race, on your toes, with an easy, springing action of the thighs. In the race keep your eyes well on the tape, and never lessen your pace when in front, or let misgivings disturb you when behind; your opponent may have the pace of you and not be able to stay. It is better to be a good second than nowhere. Every race you engage in will increase your experience and give you confidence for the next time. Good time for 100 yards ranges from 11 seconds to 10¼, according to the ground, &c. The top speed is seldom obtained until 40 yards are covered. A good sprinter will generally beat two others in 200 yards, each to run 100 yards with him on end. For sprinting, wind is not such a desideratum as elasticity of muscle. The shorter the distance, the greater care and practice should be made in starting; the longer you have to sprint, the greater will be the necessity for working up the muscles. In practice, run with as slight clothing on as possible; buff is to be preferred. The action of the air on the skin keeps up a healthy flow of blood to the surface, and will do more towards a beneficial reduction of weight than any amount of sweatings, baths, or other appliances of the old school.
QUARTER AND HALF MILE RUNNING.
A quarter of a mile is, perhaps, next to the 300 yards, the most patronized of any. Assuming our trainee to be in robust health, the muscles should be gradually accustomed to the exercise by slow spins of half a mile each, two or three times a day, taking about from 3min. to 2min. 25sec., according to the individual, to do it. When the distance is accomplished with comparative ease, practice style and pace for about 300 yards to 350 yards to within about a week of the race, when the whole distance may be run, two or three times at top speed for 400 yards, slower the last 40. Ease up the practice in the last three days, merely working up pace for 100 yards or so. The same method of training will suit the half mile runner, with the exception of his spins being longer, and more attention paid to an equal pace of going. The quarter requires more speed than the half mile; consequently that point must be attended to. A steady, machine-like style of going pays best for the half mile runner.
ONE MILE RUNNING AND UPWARDS.
In practicing for a mile race and upwards, a long, steady course of slow running must be gone through to get the limbs and the wind gradually accustomed to the work. As they improve, quicken your pace, and for mile running practice half a mile or so in about 2min. 20sec., until the wind becomes good; then lengthen the daily spins to three-quarters of a mile fast, and the last quarter slowly. Never do much work the last few days, but have a few fast spins of 300 yards or so, to keep the muscles in form. In longer distance training, the same steady practice must be followed, with this exception, that, instead of practicing pace, rather get the condition of wind and muscle up as high as practicable, and reserve your energies for the day of the race.