Julia Jones - Up and Running: Your 8-week plan to go from 0-5k and beyond and discover the life-changing power of running

Up and
Running

Up and
Running

Your 8-week Plan to go from 05k and beyond and discover the life-changing power of running!

Julia Jones and Shauna Reid

Foreword by Bart Yasso

To all our Up & Runners around the world.

Published in 2015 by CICO Books

An imprint of Ryland Peters & Small Ltd

2021 Jockeys Fields, London WC1R 4BW

341 E. 116th Street, New York, NY 10029

www.rylandpeters.com

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Text Julia Jones and Shauna Reid 2015

Design and photography CICO Books 2015

The authors moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, or otherwise, without the prior permission of the publisher.

Please note that the information in this book should not be substituted for advice from your physician. If you have any health concerns, consult your physician for guidance before doing any of the exercises in this book. The publisher and authors cannot be held responsible for any health issue that may arise indirectly or directly from the use of this book.

A CIP catalog record for this book is available from the Library of Congress and the British Library.

ISBN: 978-1-78249-168-2

eISBN: 978-1-78249-627-4

Printed in China

Editor: Jennifer Jahn

Designer: Alison Fenton

Photographer: Penny Wincer

Stylist: Isabel de Cordova

Commissioning editor: Lauren Mulholland

In-house designer: Fahema Khanam

Art director: Sally Powell

Production controller: Gordana Simakovic

Publishing manager: Penny Craig

Publisher: Cindy Richards

Contents

My first memories of running are from 1977. I wish I had a picture of me running in my cut-off jeans, cotton t-shirt and crummy sneakers, but back then there were no cellphones to snap a selfie. I was 22 years old and running was booming. Frank Shorter had won the marathon gold medal at the 1972 Olympics and the silver in 1976. Jim Fixxs The Complete Book of Running was a smash bestseller. Something sparked my interest and I needed a change because I was not leading a healthy life at that moment. So I just started running, heading out the door with my Collie dog Brandy for a little run

It was mentally tough at first. I thought, how can I run if Im not a runner? But youve got to start somewhere. Initially I really needed the dog to get me motivated, but once I could cover what felt like a mile, it was time to set out on my own. Thats when I knew I was in it for the long haul.

It slowly grew from there. I went to the local track and ran an actual mile, then before I knew it I was doing two or three miles every other day. I gradually built up to comfortably running 30 to 40 miles per week. Then one day, my older brother George challenged me to sign up for a road race. Once I crossed that first finish line, I was hooked.

Running captivates me for many reasons. Theres the beauty and the sheer freedom of it. You just go out there and youre in control of everything. Nobody tells you what to feel or what to do. Its a moment with yourself, for yourself. And you can see your progression over time, which is a nice thing. Racing hooked me too. Its challenging and I like challenges. Most of us arent out there setting world records or competing for Olympic medals. Its just you against the clock.

The most surprising and powerful reward is being part of the running community. Whether online or offline, its an accepting and embracing group of people. Once I got into that fold, I flourished. Not only in my running but also in my career and every other facet of my life.

The first thing I say when people ask me how to start running is that everybody is a runner, they just dont know it yet. All you have to do is make that commitment and do it. We always have a perception of what a runner is and worry we dont fit into that mold. But go watch any running race and I promise, youll see yourself go by. Whether youre 20 or 80, whether you weigh 120 lbs or 300 lbs, youre going to find someone just like you. Thats when the lightbulb turns on and youll think, if theyre doing it, so can I!

Up and Running is the perfect introduction to running. Yes, its all about putting one foot in front of the other, but theres a proper way of doing it so youll stay injury-free and fall in love with the sport.

Julia and Shaunas program is unique, as they give you a full eight weeks to complete it. This allows you to build a solid foundation of fitness and understand what it takes to be a runner. Unlike most programs, youll be doing running drills right away that will teach you good technique and healthy habits. Youll be set up for a lifetime of running.

When people move too rapidly from couch to marathon they tend to drop out of the sport very quickly. Too much too soon is a recipe for injury and frustration. Youll enjoy your running more if youre patient and allow yourself to savour those gradual gains. This progressive program will help you do exactly that, and in the long run youll be faster, stronger, and cover more distance.

Running isnt about how far you run, its about how far youve come. Right now a mile may feel like a long way, but one day youll look back and it will be merely a warm up.

My philosophy is, never limit where running can take you. I mean that physically, emotionally, spiritually, and geographically. Its a powerful sport. Im excited for you to begin your own running story. Let the eight weeks begin

Bart Yasso

Chief Running Officer

Runners World

The Up and Running Plan

Running is a secret superpower. Whether its chasing down your child in a supermarket, making a frantic dash for the bus, or running a spontaneous 5k race, being able to run is a portal to mind and body alignment.

Its not only fantastic for your fitness and quality of life, its also a great source of community and connection. Running is an affordable and time-efficient workout thats easy to fit into our busy lives. Its a foundation for any sport or activity.

Running is also plain fun. It reconnects you to the joy of movement that we felt as kids. And its never been easier to dive in and become a part of the vast running community. In the last few years, theres been a boom in accessible and entertaining 5k raceszombie runs, mud runs, and charity runs for all ages and levels.