Let the novice, some five weeks or so before the day of his race, begin his practice by a steady run, three or four times a day, of a quarter of a mile or so; so gently at first as to produce no stiffness of the muscles when the temperature produced by the exercise has subsided, and the circulation has recovered its usual condition. When the novice has got his legs into moderate good fettle, so that they could stand a little sharp work, he might quicken up for about 50 yards in each of his quarter spins; and as he finds these spins can be accomplished without the slightest strain on any muscle, the long distances may be condensed into two a day, and two sprints of his distance at about a fifth longer time than he would take in the race. By this means the muscles get worked up by degrees to bear the necessary strain required.

As he finds his muscles become hard and flexible, he should lessen the length of his spins until they are of the same length as in the race. This point will be arrived at some nine days or so before the day, and in these nine days all his energies must be devoted to practicing starts and getting quickly into stride. As the day approaches, let him obtain the services of some sprint runner to use as a trial horse; and the best way of turning his trial horse to account is by making him start slowly some 10 yards in the rear, and, as he passes the novice, who is ready at the scratch, let him quicken up into racing pace for about 50 yards. By this means the novice is encouraged to get off quickly, and a surer line can be taken as to improvement in starting than if the trial and himself started on even terms. Again, the tendency of all young runners to watch their adversary at the start is counteracted, the opponent in this way being in advance, with a straight course only left open for the novice to the goal. So many sprinters, from standing in a wrong position at the scratch, or from taking a longer stride with one leg than the other, jostle or run across their opponent in the spin, thereby either losing their own chance of success or depriving others of it. A bad beginning makes a bad end, and nothing is so detrimental to a sprinter as a bad start. He may get shut out, he loses his stride, or perhaps get spiked by the man who has crossed him; and when he does get into proper swing, he is too far behind to be able to make up what was lost at the beginning. Avoid walking long distances; they rather tend to stiffen the muscles and make them slow. Never miss your race; if you can only get one spin daily, make the most of it. Always run in form—that is to say, as you would in the race, on your toes, with an easy, springing action of the thighs. In the race keep your eyes well on the tape, and never lessen your pace when in front, or let misgivings disturb you when behind; your opponent may have the pace of you and not be able to stay. It is better to be a good second than nowhere. Every race you engage in will increase your experience and give you confidence for the next time. Good time for 100 yards ranges from 11 seconds to 10¼, according to the ground, &c. The top speed is seldom obtained until 40 yards are covered. A good sprinter will generally beat two others in 200 yards, each to run 100 yards with him on end. For sprinting, wind is not such a desideratum as elasticity of muscle. The shorter the distance, the greater care and practice should be made in starting; the longer you have to sprint, the greater will be the necessity for working up the muscles. In practice, run with as slight clothing on as possible; buff is to be preferred. The action of the air on the skin keeps up a healthy flow of blood to the surface, and will do more towards a beneficial reduction of weight than any amount of sweatings, baths, or other appliances of the old school.