The Birmingham age-herald., 1912-01-22

| letic club was quite enthusiastic over the outlook for the cross country race, which will be held under the club direction next Saturday. He said that he thought the race would be thor ough success and that the good that would be derived from 1t would be in- estimable.
 | He declared that running was the greatest all around physical developer, | in the way of exercise, that could be taken, and that 1t should develop all the muscles in the human body. "The meet promises to be great success, for many runners have worked out and prepared for it. The colleges and schools about Birmingham seem to be taking an interest in this and l hope that they will come out we'll"
 "One fact l fnd," said MT. Nespor, | "is that the average person knows very little about running. And as many have asked just how an athlete should run, feel that they would like to know. For those who are to compete l think they will find the following knowledge needful:
 
 in road running which may be safely followed by any one who is in fair physical condition. An athletic costume is of course to be desired and bathing facilities are quite necessary; still the home is sure to afford the latter, and any old clothes will do.
 i "The shoes are most important. Be sure they fit perfectly and while light are still heavy enough to protect the feet from stone bruises. Then with the running pants cut short enough to prevent binding just above the knee and a warm Jersey the embryo long distance runner Is ready for hls first | lesson. Authorities differ as to the best method of running distances l believe the athlete should cover all dis tances up to 10 miles, running on the ball of his foot and never permitting | his heel to strike the ground. He may of course ease up occasionally if he becomes tired, but he should never run | for any distance flat footed. This meth cd Is sometimes necessary In long con | tests, but they are not to be attempted without years of careful preparation. Move easily. Hold the body erect, but maintain delicate poise of the body which permits easy and instant move ment All stiffness is fatal to good form and form means half the game. The length of the stride taken depends entirely on the build of the man. Some men can carry a stride inches longer than others. Do not kick your heels up behind you, but as. the rear foot leaves the ground bring the leg for ward from the hip, throw your foot directly in front of you with quick action from the knee and just before 1t lands raise smartly from the other | foot. It is almost impossible to set down on paper the exact manner with which to run. My instructions given above are feeble attempt to describe the perfect form and how to attain it. l might as well try to paint a sunset. Get out and try is the only advice I can give. In a short time you will learn to see your faults and correct them Watch the other fellow run. You will quickly see where he wastes effort If you have the same fault. correct it.
 Now for the position of the arms and head and the manner in which to Ibreathe. Carry the head we'll up, but never face directly into the wind. You will soon learn to cut the wind with lyour chin. In other words, to hold your head so you are most comfortable. The arms should be carried well up from the hips and at all times loose and swinging in time with the movement of the legs. This, too, you will learn by practice. With the head and arms carried correctly, you will soon run without jar or wrench. Your lungs