TRAINING FOR ATHLETICS

Evening Star, Issue 20019, 9 November 1928, Page 16

TRAINING FOR ATHLETICS

AUSTRALASIAN CHAMPION’S ADVICE NO V.-FOR THE QUARTER MILER Mr C. IT. Taylor, jiui., of Christchurch, lias kindly consented to write a series of articles for the ‘ Star ’ on ‘ Training for Athletics,’ which should bo of great interest to all athletes, and should much benefit the sport. Mi Taylor is probably as fine a- coach as there is in New Zealand at the present time, and when he won the Australasian half-mile championship a few years ago, ho was undoubtedly New Zealand’s outstanding middle distance runner, and one of the best this country has produced. He has held Now Zealand 440yds and 880yds titles, and at the present time is a New Zealand athletic selector and one of the_ leading administrators in the game in New Zealand, This scries of articles is divided into nine parts, as follows: For the beginner; care of feet _ and diet; form discussion; for the sprinter and art of starting; for the quartormilors; for the half-milers; for the tnilers; for the hurdlers; the ,jumps. This week’s article is: For the quarter jailers. , FOR THE QUARTER-MILERS. This is the hardest race _on the athletic programme, and certainly calls for the specialist, ft is not necessary to go the 440yds at full speed in training for time. "The athlete should rather time himself over the 50yds, 100yds, 220yds, and 350yds distances so that ho can gain an idea of pace, so essential in quarter running—tryouts over the distance (440yds) can bo loft until actual races.. 1 pfesumo weekly overling athletic meetings are held in Dunedin, as in Christchurch, and that tho athlete is able to got a competitive tryout under race conditions. Exercises to strengthen tho abdominal muscles should bo done daily in early training, and a few mechanical exercises such as high kicking and the “ 100 up ” will help to loosen tho hip and knee action, and lengthen tho stride.

A man must do jogging and halfspeed work over longer distances than 440yds to produce lung and body -stamina, and also plenty of sprinting and starting to quicken the action and create the ability to jump an opponent in tho actual race. Three-quarter speed stride run-throughs should bo indulged in to build up leg stamina. Breathing exercises should bo gone through daily before training no matter what athletic exercise tho man is taking part in. 1 give tho following training schedule for a qnartcT-milcr for what it is worth:—■

First Four Weeks. —Nothing hut the gentlest of work. Breathing exorcises, of course, each day, followed hy_ a jog over a lap and stretching exercises to stretch tho muscles and warm up.

First week; Jogging only from one to three laps.

Second week: Same as first week-, followed by a run through at halfspeed stride over about 125yds. Third week: Jogging over two to three laps, followed by a run through about 100yds to 175yds at a little hotter than half-speed stride. Finish end of week with an easy stride over 220yds. Fourth week: From one to three laps jogging, followed by run through "at thrcc-quarter-spced stride over 200yds (if possible) or an alternative pight's threo-quarter-speed striding _ over 300yds. Finish up the week with a few easy starts.

Second Four Weeks: —For the next four weeks tho following schedule can ba varied from day to day. Tho usual warm-up and breathing exorcises cadi day

Monday: Practise starting on the bend of the track, a couple of breaks over 50yds, and an easy run through. Tuesday; Rim through about loOyda at three-quarter speed stride, followed by three competitive runs over 75yds or two competitive runs over 150yds round tho bend. Wednesday; Stride over from 830yds to I,oooyds at half-speed; rest; take a. couple of deep breathers then jog round throe laps slow. Thursday: Run through 350yds at three-quarter speed, or stride over 600yds at half-speed. Rest. Have a couple of competitive breaks over 30yds or 50yds with the sprinters.

Friday: Some strenuous work can bo done, as you have Saturday and Sunday to rest. After usual warmup run a fast 150yds straight; rest; thou run a fast 220yds or nave a competitive race—say, a handicap over 350yds to 375yds. But would not advise doing this until tho last fortnight of the second month’s training.

Tho following Unco weeks tho above can be worked round. I would suggest that if an athlete lacks stamina a half-speed stride of three laps should bo done once a week in placb of, say, what is described for Monday.

Third Four ‘Weeks.—Tho athlete should now. bo ready to take part in contest events, and the following schedule must bo worked out to suit tho day on which tho runner has entered jit some sports meeting. I suggest two full days’ rest before any big athletic event, such as a club, provincial, or New Zealand championship, and ono day before tho ordinary s; arts meeting.

—Usual Warm-up Breathing Exercises.—

Monday: Practise starting with sprinters, a couple of fast “fifties,” followed by a couple of “ rnu-

througlis.” Tuesday: Run over about 660yds at half-speed. Take off fast for first 50yds, and then finish fast over last 50yds, taking care to keep the stride in a run-through finish. I would suggest even placing a tape at tho finish. Wednesday: Work with the .sprinters in nun over 75yds; practise running to the clock over 100yds or 320yds to gain pace judgment. Thursday: Half-speed strides over 1, 000yds to three laps, followed by the run through. Friday: Run 50yds twice; rest; run competitive 300yds or 350yds, finishing through tape, and taking care to watch track tactics, such as getting to the polo line, running in behind a man, or running right out from tho gun, etc. —for a man must ho able to run a quarter under all conditions to be a champion.

HOW TO RUN A QUARTER.

Tho quarter-mile race can bo divided into three sections —First, from tho start up to 75yds to 100yds, the second from that point up to, say, 300yds, and the third from there on to tho finish.

The start is very important, and a man should take as much care as though he were running 100yds. Practically all quarter-mile races start on the bend, and a slow beginner, if in cut c entirely, Is bumped about to such an extent that ho is # very severely handicapped. Immediately the giin goes the runner should run full spend out of the holes for tho first distance mentioned above. Records in 440yds can only ho obtained by a fast beginning, and ns the competitor is usually full of nervous energy on sports day the first distance lie will find can be done without the usual effort. By getting away well tho runner will be able to get out of the ruck, and from then on will be able to run his own race without tho chance of interference from others.

Now comes the second distance. The way to run this is to drop speed slightly, so that the competitor feels that ho has just a little in hand at any time it is required. In other words, the runner should feel that if at any time he is called upon ho can make a jump a good stride must be maintained —the runner will find it less t.ring. Upon passing Hie 31% ds mark increase the pace gradually right up to the finish, and stride right through in a run-through finish. Some books will tell you to develop a sprint-finish, but only freak men like , Meredith can develop this properly. My own experience has been that immediately I got behind a man in the straight who shortened his stride in a sprint finish I knew I had him, and L think you will-find this is the experience of most quarter-mile runners who have hold New Zealand honours. A good hint for a runner as he enters the straight is to mutter_ to himself as ho takes each step: “Stride, stride, stride,” and so on. By so doing he will automatically keep his length and unconsciously exert himself to increase his pace.