The new North-west. [volume] (Deer Lodge, Mont.) 1869-1897, 1890-01-24
TRAINING FOR A FOOT RACE,
ercises H1fiiir,snsfi.r H1fiiir,sn sfi.re,u.riur for a Run

'ANASN7 'Ii'iG sSk'hlihN ltF al tul,
In aiming at the removal Of s,lperfuous
tiesh-the training off OF which virtually re-
duccs the weight which one has to carry-I
begin by adopting such diet us will add
strength, but not weight, to the body. With
this object in view, l carefully avoi, all fat
meats, soups, butter, srarchy foods, potatoes,
sweets, etc. | eat n grent deal of rare lean
meat, and only the most eusly tligcsted at
that, such as beef and mutton. Ergs-ps-
peclaliy peaehed--poultrv, fish and game.
may be eaten plentiful!y, but such meats as
veal and pork nre 10 be avoided StewcG
vegetables are to be partaken of freely, as
are also greens, such as lettuce, crosses, etc.
Fruit is II necessity, and is to he taken at
breakfast.
Whatever bread is used should be either
toasted or used when about fort weight hours
old, For desserts. ielies are probably better
than anything else; but all PASTRIES such As
pie, cake, and the like, t,gether with all rich
pu,lulngs mld sauces, must be abstainci from.
For beverages lise weak tea and coffee in
small quantities. and but little water Stml-
lants of all kinds, and alcoholic drinks csIs-
cially, are 10 he Stunned as ashetwecn the Use ni
these and that Of tobacco i'll any form what
ever it is hard 10 decide which is the most In
furious,
BY adhering 10 such n system of diet, aud
by inducing pcrspir;tton by exercise, the
weight may be gradually reduced to the re-
Quirel point AS 10 the form Of exercise it
Is, OF course, to be Of such Il nature ms will
best secure endurance and muscle The best
exercise for this purpose is running Begin
ming gradually, 10 just so much ms will
make mo feel that some demands have been
made on the muscles. Great care must be
taken not to do too much at first, else, unac-
customed to the eXertion. YOU may become
stiff and sore, and more harm will be done
than good AS training progresses the work
Is increased, either by running further or do
Ing tho same distances faster.
At the eud of two weeks the entire distance
at which You intend to compete may be run
over at racing speed, and this may be re-
peatel as often as once every week there
after. On the day previous to this effort
would do no work whatever, and ms l always
run these trials on Saturdays, do nothing
on the day following either. All this worI;
will be found to have improved tho "wind,
also. With each days work you will find
that you breathe moro and more freely us
you run, and i'll very short time you mny
run II hard race with little or no discomfort
to the breathing
Judgment i'll puce can be acquired only
by constant practice Many races arc lost
by selecting at the start II pace which il
either too fast Or two slow. Ii the former be
the case, the runner finds himself when near
the finish too exhausted to continuc running,
and is therefore beaten by Il man who Eas,
perhaps, not nearly his ability. II, on the
other hand tho pace on tho start be too slow,
there is danger of the other competitors ac
quiring greater lead than he can over
come
a device to which 1 resort to study my
pacc accurately is to take one-lialf or three
quarters of the distance Mt which ] am to
compete aud run it at my regular racing
gait At regular intervals along the course
have tmekecpers stationed, who inform me
rs ! 20 by of the time which l am making.
Suppose, for instance, um ublc to run n half
milo in two minutes Instead Of running the
full $50 yards, which would be very .AAaust-
ing, run three furlonss, and at the end of
each furlong, or go yards the timer there
stationed calls out the time II this be less
than thirty seconds ut the end of the first fur
long, know that am running too fast, and
can decrease my pace until get to tho next
tmekeeper where, being again informed OF
how I am running, can regulate my pace
accordingly, Besides the excellent practice
which this gives i'll Judging pace, there is
10 better way of developing those qualities
which arc needed for success in racing
Walter c. Dohm i'll Harper's Young People