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  • Frequently asked questions

“Am I fit enough?”

“How much time will it take?”

“Can I run on a treadmill?”

“I’ve never run before!”

Here’s the answers to the most frequently asked questions – for each of our running e-ourses plus general questions.

Our 5K and 10K courses are each held three times a year, in March, June and September. The self-paced Half Marathon and Up & Moving courses can be started at any time to suit you.

Please get in touch if your question isn’t covered – we’re here to help!

Up & Moving
  • How fit do I need to be for the Up & Moving Course?
    This course is specifically designed for women with absolutely no exercise experience. You will be walking, and it doesn’t matter what pace you’re currently walking. Right from the start you’ll be able to adjust the exercises according to your fitness level, and make further tweaks as your fitness improves week after week.
  • What equipment will I need?
    You’ll need comfortable clothing, a pair of well fitting walking/running shoes, a sports bra and a basic sports watch or smartphone app to time your walking workouts. You’ll also need a broomstick or similar object for the resistance workouts, as well as some bottles that you can fill with water (approx 1.5 - 2 litres), or 1.5 - 2 kg dumbbells.
  • How does the Course work?
    The Up & Moving course is self-paced. This means you can sign up and start your six weeks of training on any day that suits you. You’ll receive a Welcome email with details on how to access the private Course blog. Please see the “What support do I get?” FAQ for details on Forum access.
  • What happens after I sign up?
    When you sign up we’ll send you a confirmation email and a link to the Up & Moving Gear Guide, which is packed with useful information on what you’ll need for the Course. We’ll also send you log in details for the Course blog, which is where you’ll access your weekly training plans and Course materials. Your Welcome email also includes details on how to register for the Forum.
  • What support do I get?
    You get access Up & Running forum, where you can ask your Coach all of your questions. We’ll answer within 24 hours on weekdays & 48 hours on weekends.
  • How much time does it take?
    You’ll be doing five workouts per week consisting of three walking workouts (approx. 40 mins each) and two strength training workouts (approx. 20 mins each).

    an hour or so per week to read through all the Course information on the blog.

    As for the Forum, the amount of time you spend there depends on your level of Forum addiction! ;)
  • Am I too unfit and/or too heavy for the Up & Moving Course?
    First and foremost, we can’t stress enough that you should speak to your doctor before starting an exercise programme. This is particularly vital if you have had injuries in the past or if you have been inactive for a long period.

    Up & Moving is designed for absolute beginners. It doesn’t matter if you are currently inactive or do not have a lot of exercise experience. Walking is a joint-friendly activity so it’s suitable for all shapes and sizes. Even if you can only walk a very short distance, you will be able to start the course and start building up your fitness levels.
  • So how does the Up & Moving course work for a wide range of fitness levels?
    Julia’s workout instructions include what she calls Free Form Walking. For example, if she instructs you to “walk 1 kilometre in Free Form style”, you can cover the distance at any speed you choose - whatever you feel comfortable with at that moment. There’s no right or wrong - you work with the level you’re at and how your body feels.

    The Course also builds up very gradually each week, so you’ll be walking further every week. Your fitness will gradually improve as your body gets used to this regular exercise. You could be getting faster a lot sooner than you might think! The key is to check with your doctor before you register, then make sure you’ve got a good pair of walking shoes and a sports bra. And of course, follow the workout instructions carefully.
  • What happens after I complete the Course?
    Once you've completed the Up & Moving Course you're very welcome to keep hanging on the Up & Moving community forum. Or if you’re ready for more you can sign up for our 5K Course and start running!

    Your forum account will be disabled if you don't post for three months.
5k Course
  • How much running experience and fitness do I need for the 5K Course?
    This course is specifically designed for women with absolutely no running experience, so don’t feel intimidated! If you can walk one kilometre (0.6 miles) in around 12 minutes, you’re ready for the 5K Course. Right from the start you’ll be able to adjust the exercises according to your fitness level, and make further tweaks as your fitness improves week after week.

    If you are very new to fitness or returning to it after a long period of inactivity, our Up & Moving course may be a great fit for you.
  • How does the Course work?
    The Course consists of a private blog where you get your training plans and Course content, and a private Forum to chat to your fellow runners and get all the coaching support you need. All you have to do is log on and read the blog, download your training plan and of course... run!
  • What happens after I sign up?
    • We’ll send you a confirmation email and a link to the Up & Running Gear Guide, which is packed with useful information on what you’ll need to get running.
    • Shortly before the Course begins, we’ll send you details on how to sign up for the Forum, so you can start meeting your fellow Up & Runners.
    • We’ll also send you login details for the private password-protected Course blog, where you’ll access the Course materials and training plans.
    • The course begins with Warm Up Week - there's no running in this week; it is all mental preparation. You’ll get a series of motivating videos, articles and activities on the course blog to get you feeling focused and fired up for your running adventure.
    • Then the following week, the training starts! Each week for the next eight weeks you’ll get a training plan, videos and lots of inspiring and informative content on the course blog to guide you through your workouts.
  • What support do I get?
    You’ll have our unlimited support on the forums to answer all of your questions, with all questions being answered within 24 hours during the week, and within 48 hours over the weekend.
  • How much time does it take?
    You’ll be training three days per week for 45-50 minutes. You won’t be running that whole time so don’t be scared! Allow an hour or so to read through all the Course information on the blog. As for the Forum, the amount of time you spend there depends on your level of Forum addiction! ;)
  • Am I too unfit and/or too heavy for the 5K Course?
    First and foremost, we can’t stress enough that you should speak to your doctor before starting an exercise programme. This is particularly vital if you have had injuries in the past.

    The 5K Beginners Course is designed for true beginners. Thousands of women of all shapes, sizes and ages have successfully completed it whether online or with Julia’s in-person clinics. We recommend that you can walk one kilometre in a maximum of 12 minutes before starting the Course. If you are currently inactive or do not have a lot of exercise experience, our Up & Moving course would be a great match for you.
  • So how does the 5K course work for a wide range of fitness levels?
    Julia’s workout instructions are what she calls Free Form running. For example, if she instructs you to “run 1 mile in Free Form style”, you can cover the distance in any way you choose. It could be all walking if that’s where your fitness levels currently are, or a combination of slow/fast walking, walk/running, or plain old running. The idea is you listen to your body and walk if/when you feel you need to do.

    The Course also builds up very gradually each week, so even if you’re not able run much, you’re still walking further and faster every week. Your fitness will gradually improve as your body gets used to this regular exercise. You could be running a lot sooner than you might think! The key is to check with your doctor before you register, then make sure you’ve got a good pair of running shoes and a sports bra. And of course, follow the workout instructions carefully.
  • What happens after the Course is over?
    You get one bonus week of access to the Course blog and Forum so you can catch up if needed... and of course, share your triumphant 5K race report!

    You then have the option of joining the Alumni Forum if want to continue your unlimited coaching support.

    If you’ve got the running bug we’ve got our Bridge to 10K training guides and 10K Course to keep you busy!
10k Course
  • How much running experience do I need?
    We recommend that you can complete a 5K in 35 minutes or less before joining the 10K Course. The 10K Course is a real step up in intensity and duration from the 5K Course, so this time recommendation is to ensure you have a good level of fitness to complete the workouts safely. Not quite there yet? Our Bridge to 10K training guides will help you improve your time.
  • How does the Course work?
    The Course consists of a private blog where you get your training plans and Course content, and a private Forum to chat to your fellow runners and get all the coaching support you need. All you have to do is log on and read the blog, download your training plan and of course... run!
  • What happens after I sign up?
    • We’ll send you a confirmation email and a link to the Up & Running Gear Guide, which is packed with useful information on what you’ll need to get running.
    • Shortly before the Course begins, we’ll send you details on how to sign up for the Forum, so you can start meeting your fellow Up & Runners.
    • We’ll also send you login details for the private password-protected Course blog, where you’ll access the Course materials and training plans.
    • The course begins with Warm Up Weekend - three days of mental preparation before you take a single step. You’ll get a series of motivating videos, articles and activities on the course blog to get you feeling focused and fired up for your running adventure.
    • Then on Monday the training starts! Each week for the next eight weeks you’ll get a training plan, videos and lots of inspiring and informative content on the course blog to guide you through your workouts.
  • What support do I get?
    You’ll have our unlimited support on the forums to answer all of your questions, with all questions being answered within 24 hours during the week, and within 48 hours over the weekend.
  • How much time does it take?
    You’ll be training three days per week for 50-60 minutes. Allow an hour or so to read through all the Course information on the blog. As for the Forum, the amount of time you spend there depends on your level of Forum addiction! ;)
  • What happens after the Course is over?
    You receive one bonus week of access to the Course blog and Forum, in case you need to catch up... and of course, to share your 10k race report!

    We then offer Alumni Forum memberships if want to continue your unlimited coaching support.

    If you’re hungry for MOAR RUNNING, we’ve got our Rock the 10K training guides and Half Marathon Course to keep you progressing!
Half Marathon
  • How much running experience do I need?
    If you’re running 10K in 70 minutes or less, you’re ready for our self-paced half marathon course. If you’re not quite there yet, our Rock the 10K training guides will help you pick up the pace.
  • How does the Course work?
    Unlike our 5K and 10K Courses, the Half Marathon course is self-paced. This means you can sign up and start training on any day that suits you. When you begin depends on your race date - the training goes for 12 weeks so you need to start 12 weeks before your big day. Once you’ve got your start date, all you have to do is log in to the Course blog to get your training plan and read the supporting blog posts... and start running!
  • What happens when I sign up?
    • When you sign up we’ll send you a confirmation email and a link to the Up & Running Gear Guide, which is packed with useful information on what you’ll need for your 21K journey.
    • We’ll also send you log in details for the Course blog, which is where you’ll access your weekly training plans and Course materials.
    • Finally we’ll tell you how to register for the Up & Running Forum, which is where you can ask Coach Julia all your running questions and meet your fellow runners
  • What support do I get?
    You get a total of 13 weeks of access to the Up & Running forum, which commences from the date you start your training. You get our unlimited support on the forum for all of your running questions. They’ll be answered within 24 hours during the week, and within 48 hours over the weekend.
  • How much time does it take?
    You’ll be training three times a week. The first two workouts of the week will be around one hour, with a longer run on the weekend. Also allow an hour to read through all the course materials on the blog - they’ll help you get through the 12 weeks safely and swiftly!
  • What happens after I finish the Course?
    After you complete your 12 weeks of training, you one week of bonus access to the Course blog and Forum, so you can share your triumphant race report! You then have the option of becoming an Alumni Forum member if you'd like to continue your unlimited coaching support.
General
  • What equipment do I need?
    • 1. a pair of running shoes, well-fitting and in good condition
    • 2. comfortable workout clothes, including a suitable sports bra
    • 3. a basic sports watch to time your runs.
    • 4. for the 10K & Half Marathon courses, an optional heart rate monitor.
    For each Course we send you the Up & Running Gear Guide with essential information on running shoes, watches, running bras, gadgets and more. Read it and you’ll know if you really need to go shopping.
  • Can I do the training on a treadmill?
    Our courses are designed for outdoor activity. Running outdoors and running on a treadmill are two quite different activities. Running on a treadmill might feel easier, because it actually is. First of all you’re indoors, so there’s no wind resistance. The machine also does some of the work for you since there is a mechanical belt rolling beneath your feet and you don’t actually have to use your own force (hamstrings and glutes) to propel yourself forward. The only way to slightly compensate this is to set your treadmill incline at 1%.

    We understand that sometimes outdoor running isn't always possible. In those cases, doing a workout on a treadmill is better than no workout at all! Think of the treadmill as a last resort option and not a regular practice.
  • Is there an age limit?
    We welcome all women aged 18 and over. Julia has trained women from teenagers to over 70s. You’ll just need to declare to us that you’re healthy when you register for the course. As with any new exercise programme, we recommend you get the green light from your doctor before starting.
  • I’m a man! Can I sign up?
    The content of our e-courses is geared towards women and many of the topics we will be covering are women-specific. Currently our courses are for women only. Our one-on-one marathon coaching is available for both men and women.
  • I’ll be traveling for for a week or two. Is it okay if I can’t keep up with the course schedule?
    We understand that everyone has busy schedules and it may not always possible to fit in the three workouts every week if you’re on the road. That said, we strongly encourage you to carve out this time for yourself, three times a week.

    If you’re traveling for work, there’s nothing like exercise to help clear your mind when your work life life is hectic. If you’re traveling for pleasure, running can be a great way to check out your destination.

    Be imaginative and flexible. Why not bring your running shoes along with you? Maybe you could wake up a bit earlier and fit in a morning session in your hotel gym? Or search online for public parks or running routes before you leave? Many times it’s just a matter of being organised and shifting things around a little.

    But if you really can’t fit in the workout, don’t worry if you fall behind. You’ll have access to the Up & Running course blog and Forum for two weeks after your course finishes, so you’ll be able to catch up in your own time.
  • I live in insert your country here. Can I sign up?
    You can sign up from anywhere in the world. We’ve had Up & Runners from 25 different countries so far, so you’ll be part of a very global community!
  • Can I get a refund?
    Once you sign up the Course fee is non-refundable. Please get in touch if we can help with any questions before you register - we're here to help!
  • The Course fees are in British pounds - can I pay in other currencies?
    Yes! Payments are made via PayPal so the currency is automatically converted to your own currency. You can check the current exchange rate at xe.com.
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