Success in Athletics and how to obtain it

CROSS-COUNTRY RUNNING 51 if a sudden unexpected rise or fall in the ground does occur. The feet should work~ firmly from under the body, and should be used as in track distance running, in which it will be remembered that the athlete, pitch– ing on the ball of the foot, lets the heel sink till it .iust touches the ground, and then comes up on the toes for the next stride forward. (N.B.-This little description should give the athlete a strong hint that heel-lifting exercises will be good for him.) The athlete in training for this event _should work across country not more than once a week, and for the rest should run on the road and make use of a training schedule based on the hints given to athletes training for the s,ooo and ro,ooo metres track races. Besides bei.ng a good and well-trained runner, the man who goes in for cross-country work must also be a bit of a jumper and hurdler. All sorts of obstacles will be rnet with in the course of a race, and these the competitor should know just how to negotiate ; he must therefore make jumping and hurdling a part of his training. It is, of course, foolish to expend a large amount of energy in jumping an obstacle which can be climbed with little delay, but it is of the greatest value to be able to clear a fence or low hedge practically in one's stride, and with the least possible expenditure of energy. Every one who has watched cross-country races will know what is meant. You see two runners bearing down on a line of three-feet post and rail fencing: one jumps it with a huge leap into the air and both feet tucked up under him-this requires a great effort ; the other throws his leading leg over the top rail, bends down his body, tucks up his back leg, lands lightly, and is away in his stride before the other