Athletics (British Sports Library)

CROSS-COUNTRY RUNNING 119 It has been said that cross-country running is the best kind of preparation that the track distance runner can take ; conversely the real cross-country runner should remember that he also can improve his form by practising upon the track throughout the summer for the purpose of acquiring speed, steadiness, and the development of pace. The essence of success across country lies in the ability of the runner to have his body and limbs always in perfect control, but always moving easily and smoothly. The cross-country runner should carry his arms loosely and swinging just as easily as if he were running upon a track ; t}ley are his chief asset in preserving his body balance. Cross-country men in training will find it quite sufficient if they work out once' a week across country at three-quarter speed. After their legs are sufficiently hard to resist shin soreness, they may add another two days' work to their training in the shape of steady road-running. In road work the " cracks " will look after themselves, but the beginners should be in the charge of an old hand, who will see to it that they neither overdo them– selves in the matter of pace or distance nor pound along on hard pavements.