Running
Running is both useful and natural; it favours the development of the chest, dilates the lungs, and, when moderate, is a highly salutary exercise. To run fast and gracefully one should as it were graze the ground with the feet, by keeping the legs as straight as possible whilst moving them forward. During the course the upper part of the body is inclined a little forward, the arms are as it were glued to the sides, and turned in at the point of the hips, the hands shut, and the nails turned inwards. The faults in running are swinging the arms, raising the legs too high behind, taking too large strides, bending the knees too much, and in not properly managing their wind. In all running exercises the young should begin gradually, and never run themselves out of breath at any time. By careful practice a boy may soon acquire the power of running a mile in ten minutes; this is called moderate running: in what is called prompt running a thousand yards in two minutes is thought very good work, and in quick running 600 yards in a minute is considered good. The first distance that children, from eight to ten years of age, may be made to run is about 200 yards; the second, for those more advanced, 300 yards; and the third, for adults, 400 yards. It is however most essential, that in running boys should not over-tax their strength or "wind." We are not all constituted alike, and a boy who could last for 200 yards or so might injure himself considerably by racing for a mile.