Is starting an exercise routine one of your New Year’s Resolutions? Running is one of the easiest exercises you can incorporate into your life. Well, okay, it’s not easy, but it’s one of those workouts that doesn’t require a ton of gear or equipment. I know lots of people are intimidated by running, but I promise you it is more achieable than you might think! Plus, running with your dog is a really fun way to work out, burn off some energy, and spend a little quality time with your pup outdoors.
Most people can learn to run/jog if they take the time to build their strength and endurance. Of course, you should alway check with your doctor before beginning a new exercise routine to make sure you are healthy enough to do so. Similarly, chat with your vet about running with your dog. Is your dog old enough? Are their joints strong enough (ie not displastic)? Are they, in general, healthy enough for that level of physical activity? These are all important questions to ask before training your dog to run a 5k with you.
Why Should you Run with your Dog?
There are lots of benefits to running with your dog. We all know running is great for human health, but it is equally beneficial to our dog’s health! For one, running is an excellent source of exercise, which is important for keeping your dog healthy. Specifically, running helps strengthen your dog’s heart muscles and improve lung health. It also uses different muscles than just walking, and it provides a more intense work out.
Secondly, running is great for your dog’s mental health, and it can help prevent destructive behaviors. Running with your dog improves mental sharpness and reduces anxiety, stress, and depression. In fact, a 2012 study showed that dogs can experience a similar “runner’s high” that humans do as a result of elevated endocannabinoid levels in the brain.
Best of all, dogs make the happiest workout buddies and are a great motivator. They don’t complain or criticize, they are always happy to go at your pace, and there is just something about your dog’s enthusiasm that makes it really hard to skip a run. In fact, I would never have become a runner if it wasn’t for Mia. She was definitely my motivation to stick with my running program, and it was such a great way for us both to exercise, enjoy the outdoors, and spend some quality time together.
Couch to 5k for Dogs
Couch to 5K is a program designed to help non-runners run a 5k (3.1 miles). There are tons of variations on the program, and you can find training guides as short as 4 weeks or as long as 12 weeks. I put together a guide to help you start running with your dog in 6 weeks. You can download it to print at the end of this post.
The reason these programs work is becuse they break down running into mangageable chunks. You start out only running for one minute at a time, which was really challenging for me when I first started. Overtime, you increase the time you spend running and eventually decrease the time you spend walking. Soon enough, you can run a 5k!
When following this Couch to 5k for dogs, it is important to take it slow. Listen to your body, and pay attention to your dog. Like humans, dogs need to develop muscle, joint strength, and stamina. It’s important to build this endurance slowly to avoid injury– both for yourself and for your dog!
Each week has 3 sessions of running. You can always repeat a session or even an entire week if you need to. On the other four days of the week, you could stretch, do some yoga, or strength train. Just be sure not to overdo it, and definitely give yourself at least 1 or 2 full rest days to recover.
How to Follow the Program
There are a few different ways you can follow my Couch to 5k Canine Edition program. My preferred method is to download Runkeeper for free and create a new workout. From the home screen, select “Workout” then “Create new Workout.” Tap “Add Interval” to add the times you will run versus walk. For example, for Week 1, you can add one minute running, one minute walking, then ask it to repeat 10 times. I always like to add the warm up and cool down as well.
I like the app because it will cue you when you need to run or walk, when you’ve reached the halfway point, and it will let you know your pace. You can also listen to music while using Runkeeper, and it will sync to most fitness apps.
If you don’t want to download an app, you can also use the stopwatch on your phone or set your watch.
Tips for Running With Your Dog
- Check with your vet before you run with your dog to make sure they are healthy enough to run a 5k. Puppies should not run with you until their growth plates have closed.
- Be mindful of the temperature. Dogs overheat more easily than humans.
- Avoid running on hot pavement, rocky terrain, or other surfaces that could hurt your dogs paw pads. Check their paw pads before and after your runs to make sure they aren’t cracked or hurt in any way.
- Don’t forget to stretch! After a run, make sure you stretch, and learn how to stretch your dog, too!
- Running can be hard on joints. Invest in a good joint supplement (my vet recommends dasuquin) and avoid running on pavement if possible. Dirt trails, grass, and sports tracks are best.
Download Couch to 5k Canine Edition
