A System of Physical Education, Theoretical and Practical (extract)

RUNNING. 169 With a man unaccustomed to running, I would say, let him begin with a mile; setting himself to cover the distance in about eight or nine minutes, at the easiest pace and make-believe race he can run in. Let him break from his walk to the ground into this easy trot, and practise it until he find his wind decidedly im- proved, and the work, t:uch as it is, pleasurable. He may then do one of two things-either increase the uistance by another half mile, to be run at the same paee, or hold to the first course and cover the distance in one or two minutes less. When the mile can be run in six minutes as easily as it was run in eight, let the tactics be changed; let him break the uniformity of the run, and cultivate variety of pace; let him begin the race, as at first, at an easy trot; keep at it for a quarter of the distance to allow the organs of respira- tion and circulation to take up gradually the accelerated action which is demanded of them as soon as the trotting begins, allowing also the muscles employed in locomotion to take up their accelerated a ·tion when the walking is relinquished; let the second quarter he done in the same style but at a somewhat quickened pace, still keeping within the margin of easy perform- ance; and let the third, if the preceding causes no distress, be quicker still, gradually culminating towards its close to an effort at the utmost strain of the powers; and la t, let it subside in the fourth quarter gradually into the first easy trot, ending in the e(fortle s walk, I --------------------------·