Juniata sentinel and Republican. [volume] (Mifflintown, Juniata County, Pa.) 1873-1955, 1890-01-15
TRAINING FOR A FOOT RACE.
How Professional SprInter Diets
and Exercises While Prepar-
ing For a Run.

In aiming at the removal of super-
nuous nesh-the training off of which
virtually reduces the weight which one
has 20 a-ry Il begin by adopting such
diet as will add strength, but not
weight, TO the body. With this object
In view, l carefully avoid all fat meats.
soups, butter. starchy foods, potatoes,
sN eets, etc. L eat great deal OF rare
lean meat, and only the most easily di-
seSted at that, such as beef and NUT
ton. Eggs-especially poached-poul
try. nsa and game, may lie eaten pien-
tifully, but such meats as veal and
p rk are TO be avoided. Stewed yeget-
ao!es are 10 be partaken of freely, as
are also greens, such as lettuce, crosses,
etc. Fruit Is a necessity, and is 10 be
taken at breakfast.
Whatever bread Is used should be
either toasted or used when about
forty-eisht hours old. Fur desserts
Jeliies are probably better than any
thing else; but all pastries, such as pie,
cake, and the like, together with all
rich puddings and sauces, must be alb
stained from For beverages / use
weak tea and coffee in small quantities.
and but little water. Stimulants of ali
kinds, and alcoholic drinks especially,
are to be stunned, as between the use
OF these and that of tobacco in any
form whatever it is hard to decide
which is the most injurious.
BY adhering to such a system of diet,
and by inducing persplration by exer-
else, the weight may be gradually Te-
duced to the require point. AS to the
form of exercise, 1t il, of course, to he
OF such a nature as will best secure en-
durance and muscle The best exercise
for this purpose is running Beginning
gradually, L do just so much as will
make me feel that some demands have
been made on the muscles Great care
must be taken not to do too much at
hrst, else, unaccustomed to the exer-
ton, you may become stiff and sore.
and more harm will be done than good.
As training progresses the work is in
creased, either by running further or
doing the same distances faster.
At the end OF two weeks the entire
distance at which you intend TO COM
pete may be run over at racing spec !,
and this may be repeated as often as
once every week thereafter. On the
day previous to this effort | We uld 90
no work whatever, AMI as l always run
these trials on Saturdays, l do nothing
on the day following either. All this
worK will be found to have improved
the wind also. With each days
work you will find that you breathe
more and more freely as you run, and
in a very short time you may run a
nard race with little or no discomfort
TO the breathing.
Judgment" in pace can be acquired
only by constan. practice. Many races
are lost by selecting at the start a pace
which Is either too fast OF two slow. II
the former be The case, the runner finds
himself when near the finish too eX
hauSfed 10 continue rtiiaHiHs, and Is
therefore beaten by a man who has,
perhaps, not nearly his ability. If, on
the other hand, the pace on the start
be too slow, there Is danger of the other
competitors acquiring gIeater lead
than he can overcome.
y device to which / resort to study
my pace accurately is to take one half
or three-quarteTs of the distance at
which am 10 compete and run it at
my regular racing gait AT regular
intervals along the course 1 have time
keepers stationed, who inform me as
go by of the time which / am making.
Suppose, for instance, am able TO run
a half mile in two minutes. Instead of
running the full $50 yards, which
would be very exhausting, run three
furlonys, and at the end of each fur
long, or 220 yards, the timer there STA
toned calls out the time. II this be
less than thirty seconds at the first fur
long, know that 1 am running too
fast, and can decrease my pace until l
get 10 the next timekeeper, where, be-
ing again informed of how l am run
ming, can regulate my pace accord
inely. Besides the excellent practice
which this gives in Judging pace,
there is no better way of developing
those qualities which are needed 70.
success in racing.