The Washington herald., 1907-05-12
ADVICE TO ATHLETES
Good Pointers for Youngsters
Without a Trainer.
TOO MUCH WORK KILLS SPEED
Distance Racer Should Not At
tempt to Get Into Condition by
Going over the Full Distance, says
Howard Valentine, Old Track star.
Regular Training Diet often BAD.

For the benefit OF the hundreds Of
youngsters who are not fortunate enough
10 have the advice Of competent trainers
a few cinder path don Is" gathered from
the actual experience Of Howard valen-
tine, the cid field and track star. are ap-
pended:
Don't run hard the first time out. If
you're a sprinter prance up and down
the course a few times; If a distance
racer. run about two-thirds your regular
distance at very slow gait.
Don't attempt to live on regular train
ing diet Wholesome home food is better
for the athlete In training than a lot
of so-called predigested stun. Eat in mod
Grafton.
Don't run in shoes that Mt poorly. a
running shoe should nj the foot 50 tightly
as to cause pain at first wearing. Il viii
gradually stretch out to the shape OF
the foot
Never practice beating the gun" Many
a fast starter has been spoiled IN this
way You may get away with It a few
times. but in the long run it is a losing
game. Besides, it is not a fair way to
win the race.
Training for the hurdles should con
sist Of a few racing starts and dashes
over one or two hurdles at the most
The best timber toppers never 90 over
the full course except in a race
Distance runners should not neglect
speed work. The hslf-miler should do
his fast z20-yard runs, and the miller his
brisk quarters, twice a week al least
Speed is vital in both Of these races. II
is surprising 10 know that James p. Sui
Hvan, who runs the mile in 4.22. was de-
veloped by running furlong sprints.
In training for the high jump. a lad
must try 10 cultivate spring" Do short
sprints and practice running up TO the
bar without making the leap. Once you
are jumping well. three or four leaps are
enough TO keep your jumping form. II
you go out and jump all the afternoon
your muscles viii lose their snap.
Don't make races OF your practice runs.
This habit uses too much vitality there
by weakening the runner for the real
race. This does not apply to sprinters
who gain much by practicing short dashes
in company with each other.
Don't run cross-country this time Of
year. The work IS too hard for summer
weather. and especially so for the begin
Ber in athletics. who is generally none too
strong. Wait until next fall for bill and
dale work
In the broad jump hitting the take-oT
board is the most important thing. Prac-
tice running up TO It repeatedly without
making the leap. From three 20 six
jumps are plenty each time out. Gain
speed by sprnting forty 10 sixty yard
stretches.
Ten minutes work each morning with
a pair Of light dumbbells viii greatly
aid in conditioning a runners arms and
do away with that awful dead feeling
in the arms during a hard race.
Don't bring your arms up until you are
ready 10 sprint I'm the home stretch.
Swing them as naturally and freely as
possible until you are called upon 10
night in the stretch, Then use the arms
to work up your sprint for the tape,
The best time TO train is in the after
noon between 4 and o'clock. Three
times out and race on Saturday is
plenty Of work for the average youth.
When waiting for your event, whether il
be a run or jump. keep your legs covered
and protected from the wind. The least
chill will stinen the muscles and put you
out OF the contast