The Washington times., 1909-05-05
TRAINING METHODS
FOR A MARATHON
By DoRANDo PIETRI.

It's good idea to keep young boys
out Of such contests, and II is not amiss
for the older ones to go to work
systematically before they compete in
clch an event. You can say that prac-
tically all runners must follow the same
rules as to diet and manner OF exercise.
This is the way 1 train to keep in form.
and the other Marathon men do the
same. We are in the hands of our
trainers, and we do just as they tell
us OF course, for young fellows taking
part In an amateur event the course of
training is not so severe as In the pro-
fessional running, but the principle is
the same.
For the run such as the Washington
Times has In view would lay down the
following rules for the use of the con-
testants.
Start off every other day by running
from four to six miles at a gait not
over seven and a half miles an hour.
Look out for the weather and II IL
should turn cold do not run with bare
legs and little covering. At the end of
a week increase the distance as you find
your wind improves When you come In
after the run be sure you strip at once
and take a warm bath in salt water
and then get some one to rub YOU down
with sweet or camphofated Ola man
VINO knows how TO do this is best, but
not necessary.
At the start of do not run more than
fifteen miles. and even after some exer-
else gait Of more than nine and a
half miles an hour is not desirable.
Walk a lot. TOP much emphasis can
not be laid on this. / take a walk of
five miles before breakfast every day.
getting good rub with witch hazel or
aicohol before ] start out The same
way when ] run for practice ] go
fo
at once.
Now as TO diet. There is one thing
10 emphasize first of all, and that is
do not smoke and do not drink No one
who smokes can have good wind, ana
without good wind no one ought TO run
in a Marathon.
In eating / avoid sweets and confue
myself 70 steaks and vegetables. / go
TO bed By o'clock and get from eight
10 ter hours sleep 1t IS always better.
10 run for exercise in the morning. as
the night air is apt to be damp. Then
again, in running at night one is apt
10 slip on a stone and sprain an ankle.
Run with the chest in a natural posi-
ton. and be sure not TO lift the legs too
high As low as possible is my rule
some runners are so built that they can
run on the balls of their feet That is
always good. MalOney. though, never
runs on the ball. but on the fat Of
the foot.
After your preliminary exercises have
qUalfhed you 10 run in a Marathon
comes the test of the Marathon Itself
great many runners start out at too
fast a pace and they usually fail to
finish. Take II easy until you get your
second wind. Never take anything to
drink when you are running, especially
during the first part OF the contest. II
is al right to rinse out your mouth with
water but II yoN swallow II II may re-
suit IN giving you a cramp. In the
last mile or two, II IL is necessary
u Is all right to take little brandv
half water.
These things ought TO be adhered ia
ana other Marathon runners have to
obey these rules implicitly to Keen in
condition 81
Naturally TO excel in running the hest
exercise Is walking or running Don't
ride bicycles or horseback IL YOU want
10 be a good runner
AND BE SURE HEART AND IIrNCg
ARE ALL RIGHT BEFORE YOIr gTAR1-
II A MARATHON.
Your doctor or instructor will tell you
that-