The San Francisco call and post., 1913-12-11

beginner, writes Mr. G. Cummings,
that to become a worlds champion
walker you must be prepared to put
In al least three years of hard train
Ing on the track But do not let this
frighten you. Hard work never killed
any one. btu too little of it was killed
thousands.
CARE OF THE FEET
The novice, after first seeing that
his feet are free from sores, should
exercise great care in the choice Of a
suitable boot or shoe This should
be broad enough to allow the foot to
expand when it takes the weight of
the whole body. Otherwise it should
nt like a glove. myself used a boot
with soft. low top. BY first pulling
the sock up tight. then turning 1T
back until it overlaps the upper, you
= can prevent dirt or grit getting into
the boot. thus saving much annoy
ance from unnecessary chafing of the
feet. Another thing to remember after
having bath is TO see that the feet
are thoroughly dried, especially in
between the toes. First dry them
with towel, then finish up by giving
good dry rub with the hands
Care should be taken in choosing a
good. plain diet. Pastry, new bread.
hashed up dishes and timed foods of
all descriptions should be vigorously
banned. as also should strong or
stewed tea
A good substitute for tea will be
found in matted milk. a food prepara-
tion which used with such crafty
ing results during my training for my
attack on the one mile walking record
OF minutes 2S seconds. held by W.
Perkins. and which had stood for SO
years. This record I had the satisfac-
tion OF beating by just one second.
Having proved the value of matted
milk as a muscle building food, I have
for some time included ii in my diet,
with the most satisfactory results.
have substituted it for tea and other
beverages, and I have also found that
1t is unequaled as a nightcap for In
ducing sleep-a most important point
in training.
Fresh eggs. milk. fish, little bacon.
marmalade or home made jam.
grilled steak or lean mutton chop.
plenty Of green vegetables. rice pud-
dings, tapioca and stewed fruits
should form the basis of the athletes
diet Heavy suppers should be avoided
THE CORRECT ATTITUDE
The first thing a novice should
study when getting on the track is
balance. The perfect upright posi-
tion of the body, so that ii is always
equally balanced between two props,
as ii WERE is the correct attitude. Do
not lean backwards, a position very
often seen on the track. The arms
should be swung across the body with
a slight forward and upward move
ment. the hands closed but not tight
.lv clenched. the whole Of the body.
y from the waistline upward. swinging
loosely in a part circle from right
to left and left to right with the
stride. First get the quick action;
the stride will lengthen unconsciously
as you proceed, and your strength
will increase. Never try to force the
stride above its natural length.
know nothing which beats runner or
walker more quickly.
SPEED AND STAMINA
Speed should be cultivated by the
beginner before stamina. When you
have got the speed the stamina Will
follow. 80 perfect al exercise Is
walking for building UP the muscular
system that what today seems i'm
possible will be accomplished with
ease tomorrow.
There is no better physical exercise
walking: indeed, there is none to
equal it. 1t brings every muscle into
play and thoroughly oxygenates the
blood. An excellent tonic for body
and brain, Ii is the very best means
of keeping fit.
Some physical cuiturists will tell
you that walking as an exercise is
not sufficient to keep the body in
strong and healthy condition. 1t is.
however, quite sufficient, and being
a moderate and perfectly natural ex-
ercise. can safely be taken BY both
weak and strong.
All expert physical culturists agree
that the form of exercise from which
the muscles derive the most benefit is
that which might be termed alternate
stretching of the muscles. so that no
muscle shall become unduly short
ened or lose their elasticity by be-