Daily capital journal. (Salem, Or.) 1896-1899, 1896-04-18
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tf pOSSiOie, aDu W - oetttE 10 p.edtne
through the nose at all times " con-
vcnient. Cold air drawn into tho
lungs Is not conducive OF long wind,
and that is one OF the essential quali-
fcations OF bicycle riders and long dis
tance runners. To prevent lying on
the back when asleep, IT Is a good
plan To tie two spools on the back, so
they will awaken you when you get In
that position.
FOOD TO AVOID.
You must not eat food that effects
the wind, or that has a tendency to
produce biliousness, that is hard to
digest etc, such as potatoes, Except
chips) soups, puddings, pies, pickles,
hot cakes, apples, syrup, butter In
large quantities, berries with cream
cunfections, boiled eggs, cheese, fish
of any kind, corned beef and cabbage,
nor dumplings. These are foods that
must be avoided while training, as
they effect the most vital parts of the
system-the stomach aud the lungs In
particular.
DRINKS THAT SHOULD NOT BE USED.
All kinds of drinks that effect the
wind or the nervous system should be
avoided, such as malt liquors of any
kind, carbonated beverages, cold
water, cider, tea, coffee and wines Of
all kinds except when mentioned
later.
TOBACCO.
The use OF tobacco In any form is
detrimental, and more particularly SO
is the deadly cigarette. | need not
mention the reason why for volumes
have been written by eminent author
titles on the various phases of its i'll
effects.
LATE HOURS.
Good habits, among which are "early
to bed and early to rise" must be a
part of the training. Night air is
not beneficial under any circumstances
and less SO when great exertion Is re-
quired of both mind and muscle.
Sleep at the proper time Is the great
restorer, and gives TO q great extent
the required vim for final burst OF
speed that means defeat To competl-
tors and crowns the brow of him who
has faithfully obeyed the laws OF nat
ure with the laurel wreath OF success.
FOODS THAT MAY BE EATEN.
Among the foods that can be eaten,
IL congenial to the stomach of the
party training are oat meal mush with
milk and eggs In any style except
boiled, plain or milk toast, oysters In
any style where no butter Is used,
clans, chicken or game OF any kind,
steaks, chops, roast beef IL not fat,
beans, boiled rice, and little fruit
not too highly sweetened.
From this menu one can make a
good healthful meal, and at the same
time, keep the stomach In order, gain
strength and will power, and condl-
tion himself for the race of life. Dry
crackers are good at any time, and
graham crackers or bread are espec-
Tally strengthening and easy OF di-
gestion.
DRINKS THAT MAY BE USED WITH
MODERATION.
To quench the thirst without lnjur-
ing the wind, stomach, or strength,
use lemonade, mineral water, sarsap-
arllla and iron, butter milk or sweet
milk II agreeable, weak cocoa, and
sherry wine with egg. All OF these
are strengthening and do not act on
the nerves with detriment. Avoid
drinking while eating and for at least
an hour after eating. A light drink
just before eating is the best way u
quench the thirst. Eat your meals
regular, at least five hours apart. A
| tablespoonful OF bran after each meal
is good To aid digestion.
| Avoid violent exercise for at least
one hour after eating. DO not sit In
draughts, keep the feet dry and weaI
warm clothing. DO not scufiie, run
races, or jump on the street, as you are
liable TO get sprained or cause soreness
In so doing. Do not stand on your
feet when not exercising. Sit or lie
down as much as possible, so as 10 give
the muscles chance TO relax and
grow. Seek pure air and avoid places
where the fumes OF tobacco or liquor
prevail. All these little things
are very essential TO make the wind
and muscles qualify equally. The
whole system must be brought into
harmony; the lungs, muscle, stomach
and nervous force made one systematic
whole.
MORNING WORK.
When you rise in the morning,
which should not be later than Q
O'Clock, rense the mouth or wash the
teeth, take half glass OF cool water,
squeeze the half OF a lemon In IL and
drink IL. II you have any superfiuons
flesh take cool sponge bath followed
Dy DIlsk IuD Wlbh biuSh boWtl uuu
hand rub, then go out for your walk,
which should be for the long distance
men from one TO two miles, the short
distance men, jumpers and poll vault
ers, from One-half 10 a mile.
The bicycle riders from three 10
four miles, the weight throwers should
take a light dumbell exercise, or a
mile walk; do not exercise fast enough
TO start the perspiration, unless yOu
want TO take the trouble 10 rub down
and put on dry clothes before break
fast. Use salt brine 20 harden the
skin on feet and hands. Draw hand
ful OF brine into the nostrils at night
before retiring TO aid In breathing
through the nose. When rubbing out
soreness from the muscles, 10 should
always be with downward motion,
as the soreness in muscles always
travels upwards, When you are In
perfect condition your hide will be
thin and loose, muscles long and elastic.
ait is not the 'hard" man who
wins races, but the man with good
lungs, a good stomach and long elastic
muscles.
Please observe the above rules