Even as far as three-day contests, a moderate amount of physical condition will take a man through without breaking down under the strain, and a pugilistic trainer may be unnecessary.
When it comes, however, to the supreme efforts required to accomplish five hundred miles in six days, two trainers are almost imperatively required; one a pedestrian, to train for speed and style; the other an old pugilist, who understands every point involved in putting a man into first-class condition and nursing him under the tremendous strain involved in a match. These men must be in constant attendance on their pupil before the match, and will be obliged to lose as much sleep as the competitor during the trial itself, unless they can be relieved by others as good as themselves.
We have said this much on the subject of training, although experience shows that trainers are not made by books. We recommend every reader, ambitious to become a crack pedestrian, to put himself into the hands of an old trainer whenever he can, paying his price if he can afford it. If, however, this be impossible, and it be absolutely necessary for the aspirant to train himself, a few safe general rules may be laid down, which can be followed without danger, and the observance of which is sure to give an easy victory over untrained men, such as attend country matches.
We will take them in order, beginning with sprint-racing.
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.