Long-distance running

“ P. CONNEFF'S STRIDE IN THE MILE RUN.
Training for the mile run may be begun at almost any time of the year, but it is presumed in all these short sketches that training will be started in the winter-time and developed in the spring. Preliminary work in long-distance running is of the simplest kind, consisting merely of walking and running at a slow jog four or five miles every day until the spring season has fairly set in. For this kind of work the best costume to wear are knickerbockers, heavy shoes and stockings, a flannel shirt, and a sweater. ”

“ When training for running a long distance—say from four to ten miles—the man should most decidedly practice daily; for the shorter length going the whole distance, and for the longer vary the distance, according to the state of health on the day, as well as whether the weather be fine or otherwise. For a short race of a hundred or two hundred yards, the pedestrian, after the body is in good health, does not require very much severe work, but the distance must be accomplished at top speed at least once daily, and about the same time of the day that the match will take place, if possible. ”

“ In practicing long-distance running, style is nothing—wind and freshness everything—let your arms, therefore, swing easy which ever way comes most natural, as the legs are the motors for this kind of work. ”

“ SPRINT RUNNER.
We have thus fully noticed long-distance running before treating of "sprint" races and other short dashes, because it is a more important branch of athletics. The correct system is one that can be readily acquired by all, old and young, and will be found of great value whenever one is in a hurry to go to a certain place. ”

“ The costume and footwear for long-distance running are the same as for other distances, except, perhaps, that the shoes may be made a trifle heavier if the athlete prefers.
Training for the low hurdles is, in general, the same as that for the high hurdles, which was described in this Department last week. The jump over the obstacle itself, however, is radically different, and it is for this reason that many hurdlers who are invincible over the shorter distance are frequently defeated in the longer. ”

“ Neither attempt long or short strides, no matter what your 39 gait, clumsy or otherwise, for it is the distance to be got over that will land you a winner, not your shape or traveling on your “pretty,” however people may criticise. An old car-horse will keep up the same jog-trot nearly all day apparently undistressed, while a terrible three-mile dash at full speed will perhaps use the fast horse up. It was not natural for the car-horse to go that gait at first, but he was broke to it, and men are pretty much like horses in this respect, except that they can endure more in the long run. ”

“ We know that the educational and practical value of running depended not only on the attainment of great speed over a short distance, but also on the endurance necessary for achieving a long distance; and among the exercises in the gymnasia they probably laid as much stress on an even pace in the long races as on speed. ”

“ Kostrubala is a dedicated runner who has completed many marathons and who uses running as a therapeutic approach in his practice.
Much of the modest amount of research on the psychotherapeutic value of exercise has focused on running, probably for the following reasons: First, slow long-distance running seems to be an anatomically natural activity for us, with our species' two relatively long legs. Second, running appears to be an especially effective way to derive specific therapeutic benefits from an aerobic activity. And, of course, running has recently become very popular. ”

“ The record, which has stood since 1886, is 4 minutes 123⁄4 seconds, although a recent performance in America, which is a tiny fraction of a second faster, has yet to be passed. Over 1 mile, long-distance running begins, and, as considerable staying-power is required, it is not unusual to find one man prove champion at 4 miles and 10 miles, and even the 1-mile race in the same year. No runner has yet achieved the capacity of running 12 miles within the hour, although two or three have been within a few hundred yards of this distance. ”

“ The distribution of weight, on account of the rapid motion, comes to be much the same as in fast walking, but the knees are bent of necessity; because in running the progression is made by springs from toe to toe, instead of heel to heel. The same cause admits of the upper part of the body falling forward, though the elevation of nose and hollowing of back is even more important than in long-distance work, inasmuch as the exertion is more severe while it lasts. The cut on preceding page will illustrate the difference between the sprint runner and the long-distance man. ”

“ The record for 1000 yds., 2 min. 13 secs., was made by L. E. Myers (U.S.A.) . The distance of three-quarters of a mile is seldom run now at large meetings.
Long-Distance Running. — This includes all flat races of 1 m. or more, as well as Steeplechasing, hare-and-hounds, and other forms of cross-country running. Great Britain has always been the home of long-distance running, different forms of cross-country racing having been popular all over the kingdom for centuries. In England at the championship meeting the distance events on the flat are the 1 m., 4 m. ”

“ The runners run well on the ball of the foot, the heel somewhat higher than in the long race; their knees are well raised and their bodies erect. The movement of the arms seems exaggerated at first, till we compare the vase paintings with snapshot photographs of a short-distance race. Then we see that every sprinter uses his arms. The Americans have certainly reduced running to a science, and I will therefore quote a passage from a well-known American trainer and athlete: “The arms are of great service in sprinting, and the importance of this fact is generally under-estimated. ”

“ Sprinting.—Not many athletes can excel in all kinds of running, and the champion sprinter is not generally a winner of long-distance races. Moreover, it is necessary for each runner to decide which he will be, for the training for each is different. ”

“ True it is running, but runners are divided into three classes—the sprinters, the middle-distance men, and the long-distance or cross-country men. Those adapted for the second class named, or who have won records or events in that class, find it more easy to become cross-country men than do those of the first class. ”

“ No one under eighteen years of age should run a mile. The method of training is to run a quarter, or half a mile, according to the strength of the runner, and then each day to increase the distance or to run the same distance at a greater speed. Gradually by this process the lungs, the heart, and the muscles are strengthened until feats hitherto impossible become easy. In a long-distance race judgment must be exercised whether to go the distance rapidly and trust to endurance or to run warily and win by a spurt at the end, when it may be that your opponent is exhausted. ”

“ There had been more or less talk concerning the advisability of allowing school boys to undertake such a long Marathon race. Fifteen miles, many thought, was far too strenuous an undertaking for lads as yet in their teens. Full-fledged athletes only run twenty miles in all the famous long-distance races, and even at that numbers of them do not finish, the task being too much for them. ”

“ Every race you engage in will increase your experience and give you confidence for the next time. Good time for 100 yards ranges from 11 seconds to 101⁄4, according to the ground, &c. The top speed is seldom obtained until 40 yards are covered. A good sprinter will generally beat two others in 200 yards, each to run 100 yards with him on end. For sprinting, wind is not such a desideratum as elasticity of muscle. The shorter the distance, the greater care and practice should be made in starting; the longer you have to sprint, the greater will be the necessity for working up the muscles. ”

“ A quarter of a mile is, perhaps, next to the 300 yards, the most patronized of any. Assuming our trainee to be in robust health, the muscles should be gradually accustomed to the exercise by slow spins of half a mile each, two or three times a day, taking about from 3min. to 2min. 25sec., according to the individual, to do it. When the distance is accomplished with comparative ease, practice style and pace for about 300 yards to 350 yards to within about a week of the race, when the whole distance may be run, two or three times at top speed for 400 yards, slower the last 40. ”

“ Middle Distance Races.—Speed wins short-distance races; endurance wins long-distance races, but a combination of each is needed in the medium distance contests.
Long Distances.—The training for long-distance races needs patience and endurance, for the tax upon the runner is great. Boys should not compete in long distances. ”

“ As regards the first, calculate deliberately how long you have been riding or walking, and at what pace, since you left your party; subtract for stoppages and well-recollected zigzags; allow a mile and a half per hour as the pace when you have been loitering on foot, and three and a half when you have been walking fast. Occasional running makes an almost inappreciable difference. A man is always much nearer the lost path than he is inclined to fear. ”

“ Middle-distance running includes races from a quarter mile to a mile, and races are held at 440 yards, 600 yards, 880 yards, 1000 yards, 1 mile, and very occasionally at 3⁄4 mile. With modern specialization, however, it is rare to find any one runner capable of supremacy at more than one of these distances. ”

“ After this, increase the distance half a mile every day, until five miles are gone over at each row. Then, if there are no blisters on the hands, row the whole distance at racing pace. Every other day, row eight or ten miles, up to within twenty-four hours of the race. Less rowing than this should not be taken; more will not hurt.
Clerks, bookkeepers, etc., generally require two weeks more of training than men who have been always used to heavy lifting; but, when a man once does get into good training, his race becomes an easy matter for him. ”

“ The longest sprint race should be, for boys, 50 yards, for juniors, 75 yards. No adolescent who is not past the pubescent stage should run sprint races longer than 100 yards. Cross-country running is beneficial when taken at a slow pace and without competition. ”

“ The fastest runner would not have the remotest chance of catching them; when frightened, they will go off at a pace that the natives say even a horse cannot equal. The steady rate which the one whose tracks I had followed had kept up for so many miles, shows that they can travel long distances without tiring, and that they not only can, but do. ”

“ In practicing for a mile race and upwards, a long, steady course of slow running must be gone through to get the limbs and the wind gradually accustomed to the work. As they improve, quicken your pace, and for mile running practice half a mile or so in about 2min. ”

“ Many runners do not control the swinging of the arms, letting them flap sideward, downward, thus wasting energy. Some runners use cork grips for the hands; personally, I prefer to run with my hands clenched into a fist.
Legs.—Many runners make the mistake in thinking the longer your stride, the better your form and the faster you run. If you have a long stride it is often apt to be very helpful, but the runner should not try to take an abnormally long stride. By that I mean take only as long a stride as you can manage without strain, or without appearing to be running in leaps and bounds. ”

“ Never do much work the last few days, but have a few fast spins of 300 yards or so, to keep the muscles in form. In longer distance training, the same steady practice must be followed, with this exception, that, instead of practicing pace, rather get the condition of wind and muscle up as high as practicable, and reserve your energies for the day of the race. ”

“ Mile runners aren’t made in a day, nor a week, nor yet a year, for that matter.”
And when Gerald complained to Alf that he feared Andy wasn’t going to take enough interest in him, Alf gave him a little lecture. “Get that idea out of your head, Gerald,” he said, severely. “Andy knows what he’s up to. When he tells you to jog, you jog. When he tells you to sprint, you sprint; and when he says rest, why, rest as hard as you know how. That’s the way to get on fastest. Distance running, as I’ve heard, is largely a matter of endurance, and I guess endurance is something you’ve got to learn slowly.” ”

“ In starting out for a walk, one should begin slowly, and gradually increase the pace, and in returning the same rule should be observed.
Running.—The force exerted in running is enormous. In running it is the length of the step more than anything else which increases the speed of the run; hence, the runner should learn to take long steps. But the greatest speed can only be kept up for a limited time ”

“ As regards rapid running, from one hundred feet to one hundred yards may be attempted at full speed, and when the constitution is good, the body not too fat, the muscular developments fine, and the lungs sound, a quarter of a mile a minute may be accomplished, and a mile in five minutes, which is seldom done even in very good running. ”

“ Between Thanksgiving and Christmas, after the football season, when there is nothing particular going on, before the snow has come, and while the roads are hard and the hills at their best, then is the time for 'cross-country running. Then, if you are in good condition, you can have a chase of five or eight miles that will make you feel like a fighting-cock, and will not stiffen you up the next day. It is far better to make two or three short runs in various sections each week, rather than to make one long run once a week—a long run that leaves you aching and sore. ”