RUNNING.
In running, as the swiftness of the motion steadies the body in its course, without the aid of the oscillations of the arms, they are naturally drawn up towards the sides, and, bent at the elbows, form a right angle. Their motion is almost suspended in very swift running. In moderate running, a gentle oscillation is observed, increasing in proportion as the body approaches to the walking pace. The knees are now more bent,—the same part of the foot does not touch the ground, the body being carried forward more by the toes. The degree of velocity is acquired in proportion to the length and quickness of the steps. The person should therefore endeavour to ascertain whether long or short steps suit his muscular powers best; generally speaking a moderately short step, quickly repeated, accelerates motion most. In learning to run, the pupil should first endeavour to improve his breath by degrees: he must try his speed first in short distances, to be gradually increased: the distance will vary according to the age and strength of the runner. The first exercises in running should commence at a gentle trot over a distance of a hundred and fifty yards, at the rate of about six feet to a second: this should be varied up to eight feet in a second, for the first three or four days, and the distance increased from one hundred and fifty to two hundred and fifty yards. On following days, the distance may be increased to five hundred yards, and afterwards gradually, until a mile can be performed in ten minutes, which is tolerably good running. Afterwards, six miles may be tried in an hour, which will be easily accomplished.
As regards rapid running, from one hundred feet to one hundred yards may be attempted at full speed, and when the constitution is good, the body not too fat, the muscular developments fine, and the lungs sound, a quarter of a mile a minute may be accomplished, and a mile in five minutes, which is seldom done even in very good running. Ten miles an hour, which is the average speed of the mail, may, however, be easily performed with judicious and proper training.
LEAPING.
In leaping, that with the run, is the most common and the most useful. The object of the run is to impart to the nerves of the body a certain quantity of motion which may carry it onwards after the propelling power has ceased to act when the body leaves the ground. The run need not exceed twelve or fifteen paces: in this the steps are small and rapid. When the body leaves the ground, the legs are drawn up, one foot generally a little more than the other; and a great thing to be avoided, is coming to the ground on the heels. When springing, the height of the leap must be calculated, the breath held, the body pressed forward, and the fall should be upon the toes and the ball of the foot, although in an extended leap this is impossible. Leaping must, like running, be practised gradually; in the high leap, a person may easily accomplish the height of his own body, and should practise with the bar, which may be made of two upright posts bored, through which ropes should be placed according to the height required for the leap: on these should be hung a string with weights attached to each end to keep it straight. Should the leaper touch it with his feet as he takes his leap, it will be thrown off the pegs, thus showing that he did not make a clean leap.
The deep leap may be acquired from the top of a bank into a hollow, and is useful in leaping from the top of a house or wall in a moment of danger. It may be practised from a flight of steps, ascending a step at a time to increase the height, till the limbs can bear the shocks, to break which, the body must be kept in a bent position, so that its gravity has to pass through many angles. The leaper should always take advantage of any rivulet that has one bank higher than the other, to practise himself.
In the long leap, a person ought to be able to clear with a run, three times the length of his body.
The high leap, the deep leap, and the long leap, may be all practised with the pole. For the high leap, the pole should be taken with the right hand, about the height of the head, and with the left hand, about the height of the hips; when put to the ground, the leaper should spring with the right foot, and pass by the left of the pole, and swing round as he alights, so as to face the place he leaped from. In the deep leap, the pole being placed the depth you have to leap, the body should be lowered forward, and then, the feet being cast off, swing round the pole in the descent. The long leap, with the pole, is performed much in the same manner.
