HINTS TO HARRIERS

Manawatu Times, Volume 61, Issue 157, 6 July 1936, Page 10

HINTS TO HARRIERS

AUSTRALIAN COACH ON TRAINING CROSS-COUNTRY RUNNING. The accompanying article, specially written in the Sporting Globe by a well-known coach, should be read not only by novices, but by cross-country runners generally, because his hints have been gained by years of experience. The important thing for the cross country runner is to adopt the proper stylo in varying territories In regard to style and pace he will have to alter his body position on the flat country, uphill, and downhill.

The style is the so-named “flexible” one, where the runner is soft at the knees and the hips flexible. The flexible movement is very hard at the start, but it is a great helji after learning. Through it you will start a lifting of your balance, and at the same time it will support you in reaching further out. It will also stop you from lifting the lower part of the thighs too high. Your muscles as well will be saved, so that you have more energy left for a tight finish. The upper part of the body should be upright, chest out, so that your lungs are able to work easily. Your arms have, through smooth movement, to protect your legwork; the head is held steadily on the shoulders. This description is of a crosscountry runner at middle pace. Bad territories should be taken in a quick movement. Take care not to lose your balance. Your eyes should always take the point where your foot has to follow. Natural pace will alter rapidly; try to keep your style. You should not jump small obstacles. Step or run over them. Creeks and trenches should not be jumped. Use hands in taking any kind of fences, and vault over without stopping or slowing down. Jumping obstacles and fences would, of course, be the quickest way, but it is not advisable. Why? First, after each jump, your body will get a shaking; secondly, you may fall. Shakings are no good to your system, because they will weaken your constitution, and then strength for a good finish is missing. When uphill the pace should slacken slightly; the stride is short, the upper port of the body is slightly bent over. On the flat country (following an uphill run) the lower part of the thigh should be moved in a slinging manner for a few seconds, throwing legs forward loosely. This will help to overcome the crampy feeling in the thigh. Downhill again you should shorten your stride, legs should be slightly bent so that the hard falling body will not "'el the shaking so much. I think quick, short paces are the best. Your arms should co-ordinate for better balance in the described way. Hold yourself in the shoulders and swing your arms in an easy manner backward instead of forward.

It is absolutely incorrect to run downhill in mighty jumps. The weight of your body is too heavy for your leg muscles. Your strength is being wasted, and will in no way pay you back what has been gained in training. The end of c cross-country run is more or less over even pountry, and is, therefore, nearly always where tho race is won or lost. Remember, if you are in a winning position and feel tired, your opponents must be tired also. The last mile is the hardest.

I would like to recommend to run tho last mile at a steadily increasing pace; put all your willpower into it. If the strain comes on you, just lean a shade more forward; it will make it easier again. Save your “toe” till about a quarter of a mile from home, then fall Into the middle distance style to employ all your leg muscles. Don’t stop suddenly after passing the winning p' \ run steadily out; give your heavily working organs time to recover slowly. Never let your friends keep you outside in the air after a hard run race. Be careful in taking showers. A cold footbath should do; wait till you get home for a bath or shower.