WALK TROT RUN
The fitness training book designed to save your life.
80 th birthday special edition
Tony Shelper
First published in 2013 by Anthony Shelper
Second edition in 2021
Anthony Shelper, 2013, 2021
The moral rights of the author have been asserted.
All rights reserved. Except as permitted under the Australian Copyright Act 1968 (for example, a fair dealing for the purposes of study, research, criticism or review), no part of this book may be reproduced, stored in a retrieval system, communicated or transmitted in any form or by any means without prior written permission.
All inquiries should be made to the author.
National Library of Australia Cataloguing in-Publication entry:
Creator: Shelper, Anthony, author.
Title: Walk, Trot, Run (2 nd edition)/Anthony Shelper
ISBN: 978-0-6452115-0-4 (paperback)
ISBN: 978-0-6452115-1-1 (ebook)
Subjects: Fitness, running, exercise, physical health, marathon running
Cover design: Scott Harrison
Contents
PERSONAL TESTIMONIALS
My husband gave me the book as a present and I started religiously following it. Ive never been a runner, but I thought Id follow it to get my fitness up. Before you knew it, I was running 5 km. I couldnt believe it! Over the following years I did some 5 km and 10 km fun runs - and then a 15 km fun run. To date Ive done 6 half marathons. My first half marathon was in Sandy Point and I crossed the line with Tony. I was close to the end of the run and I saw him up ahead so I caught up and he coached me to the finish line that was my first half marathon! Its the humour in the book that I love. And both Pat and Tony are so inspirational when Im their age I hope Im that fit and healthy and on the ball. I havent got up to the sealed section at the back of the book but one day I hope I get to run that full marathon.
Sue, 58
An unexpected and inspirational conversation with Tony and Pat over Christmas drinks followed by the simple, chatty guidance in Tonys program and Im off and running! Im making steady progress (thanks to the program) and enjoying my fitness again.
Marc, 50
I read it from start to finish, looked at the photos and thought this makes sense; to start out slowly and maybe even start from scratch. Thanks Tony. I am now feeling and looking fit and healthy, my doctor is so pleased with my progress. I dont think I would be feeling this well without you giving me the confidence to give my running another go. It makes sense to start out slowly and the varied patterns never make it boring. Whenever I get tired I remember Tonys words, relax and enjoy.
Jenny, ageless
AUTHOR DISCLAIMER
The author strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. The author is not a licensed nor formally trained healthcare provider, sports coach or dietician and represents that they have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
The program in this book is based on the authors personal experience.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge the author from any and all claims or causes of action, known or unknown, arising out of the contents of this book.
The author advises you to take full responsibility for your safety and know your limits. Before practicing the described in this book, be sure that your equipment is well maintained and do not take risks beyond your level of experience, aptitude, training, and comfort level.
About the Author
Tony Shelper started life as a school teacher, after training at Geelong Teachers College. Tony was a loved teacher and taught for many years in schools around Victoria and New South Wales, Australia. As well as teaching general classes in primary and secondary schools, he specialised in physical education. From the time he was principal of the Meeniyan Primary School in the 1970s, he has focussed on the benefits of healthy living and active lifestyles for all ages.
Tony and his wife Pat owned a womens gym in Hampton, Melbourne, which they successfully ran for many years. It was during this time that they both focussed on their running and Tony developed this program. Tony and Pat have a running group with some like-minded friends of varied ages, and they have all, at some stage, participated as the guinea pigs for finessing this program.
Tony lives in Melbourne and is the proud father of 6 children and grandfather to 8. Several of his children followed his love of physical activity and have successful careers in contemporary circus, including Cirque du Soleil, and physical performance in the arts.
Pat and Tony about to run the 2019 Berlin Marathon.
Forward
New edition, October 2021
Our father Tony self-published the first edition in May 2013 after many years of writing and perfecting his program and the text of the book.
At the age of 70, he ran the New York Marathon with our mother Pat who is the same age. (Well, a tad older, but whos counting?)
This month, Tony is turning 80 and we are issuing this updated edition to celebrate that milestone and his ambition to run the Melbourne Marathon this year.
During those 10 years, mum and dad have run the Berlin Marathon, twice, along with numerous fun runs and other events.
We are preparing this updated edition to publish far and wide as a birthday present to the best, fit dad us kids could hope to have.
Love you dad! Keep going and dont let mum beat you.
Lots of love from your 6 children, 8 grandchildren and many running buddies that cherish your nurturing company, slow talking and quick wit.
Introduction
It all started about 3 or 4 years ago and came to a head in November 2011 with me, at age 70, running the 42.2 km of the New York City Marathon.
Me? Old chicken legs? How could that possibly be?
Actually, it started quite a while before that. My wife Pat and I had always been interested in sport, health and fitness and we started to do some jogging because we had let our fitness get away from us and we knew that we needed to do something. We enjoyed the running, even though we found it quite hard, and we mixed it up by running a few fun runs, which we did find fun because we were meeting like-minded people. I have to say that Pat was the driver in all of this - I wouldnt have done nearly as much if she hadnt been there organising things and pushing me out the door.
Pat and Tony at the 2011 New York City Marathon
