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Training Talk...............................

The Perfect Training Partner - Dog Running 101
By Susan S. Paul, MS
TSF Track Shack Fitness Club Director

The Track Shack Fitness Club offers several different training programs for adults to address a wide range of needs and fitness goals. Programs start with WRAP for the beginner hoping to ‘get fit’, to FIVE and DIME for middle distance runners looking to improve their 5k and 10k race times, to MARATHONFEST for the novice runner attempting their first half or full marathon to the seasoned marathoner. Something for everyone….well, almost. Despite various program locations, different days and meeting times, some would-be participants are simply not able to make these classes.

So, what to do? How can you begin training on your own? One of the many positives of running is its’ simplicity. All you need is a good pair of running shoes and you can head out the door. After shoes, having a dependable training partner is the next most highly recommended running essential. Moral support and accountability are key factors for success. But, who else has the same schedule as you, who can you depend upon, who would always be motivated, who would never cancel on you, who would be willing to adapt to your pace and your goals? Who would make the perfect training partner? Look no further than your backyard. Your dog may be just the training partner you need. Dogs are always available and willing to go; there are no schedule conflicts and certainly no lack of motivation on their part! In fact, once you establish the routine, your dog will be eager and waiting to go. And, another benefit is that dogs provide an additional measure of safety.

First things First.
Before you and Fido start tearing up the roads, there are some general guidelines for getting you and your dog started. First, before beginning any exercise program, a complete physical for BOTH of you is strongly recommended. Before embarking (no pun intended) on your new fitness regime, schedule an appointment with your physician AND your veterinarian to rule out any underlying health conditions or contraindications to exercise for either one of you.

Vet Check.
Inform your veterinarian that you are planning on beginning a walking or running program with your dog. Ask your vet to check for any signs of heart disease, orthopedic issues, or any other medical conditions; as well as, update all vaccinations. Ideally, your dog, now training partner, should already be neutered and mature enough to handle the physical demands of exercise. Once you have the necessary physicals and approvals out of the way, you are ready to begin.

Begin gradually.
To plan your fitness program, think in terms of these basic fitness guidelines: Frequency, Duration, and Intensity. Frequency refers to how many times per week you will exercise, Duration is the length of each exercise session; and Intensity means how hard each exercise session will be.

Frequency.
Set a minimum of three days a week and a maximum of six days a week. You and Fido need at least one day a week off for rest and recovery to minimize the risk of injury and burnout.

Duration.
Set a time limit for each exercise session. Begin with 15-20 minutes and add on 5 minutes every other week until you build up to one hour.

Intensity.
Intensity can vary with each exercise session depending upon how you feel. Some days exercise just feels easier than other days, so listen to your body (and your dog) and adjust your pace accordingly. It is most important to keep moving. If you are walking, walk briskly or “with purpose”. If you are running, you can alternate walking and running intervals of one minute each. As running becomes easier, you can gradually increase the length of your run interval. Gradually lengthen your run interval to 5 minutes while keeping your walk interval of 1 minute.

Injury.
Allow you and your dog a minimum of 6-12 weeks for basic conditioning benefits. Minimizing the risk of injury is most important during this early conditioning phase, so err on the side of caution for the first three months. Watch for limping or any signs of lameness because your dog will try to run through pain. Check your dog’s footpads daily for wear and tear as this is their most common running injury.

The Basics.
Just as some people are naturally better suited for running, so are some dogs. Medium size dogs that weigh between 50-70 lbs. are generally the best runners, like Border Collies, Dalmations, and Vizslas, but there are always exceptions and it comes down to individuals-again, just like people.

Maturity.
The best training partner is a neutered, mature dog. Puppies need to reach skeletal maturity, which occurs at about 18 months of age, before they begin a regular exercise program. Most dogs will be able to build easily to running 3 to 5 miles; some will be able to run further. A few dogs have even trained for and completed a marathon.

Food.
Do NOT feed your dog BEFORE an exercise session. Your dog must wait 2 hours after eating before he or she exercises. AFTER exercising, wait 30 minutes before feeding your dog to let him or her cool-down adequately.

Warm Up.
Use the warm up phase of your exercise session to let your dog get his/her “business” out of the way first. Once that is done, pick up the pace and keep moving. Focus on your fitness goal and commit your dog to the exercise session with the command “Heel”. Your pace and focus will limit your dog’s temptation to stop and sniff every bush and blade of grass along the route. Let your dog know you mean business!

Obedience.
Keep your dog close by your side, for your safety and his. Dog Trainer Therese Dickinson from Dogs Unlimited in Longwood, FL says that all canine running partners should know the basic obedience commands like “Heel”, “Come”, “Sit”, “Stay”, and “Down”. Therese has trained many animals for movies and television shows and knows the importance of a well-trained dog. Therese says, “Your dog should know the basic commands and be able to “Heel.” You should be able to negotiate other people, dogs, cars, and bikes with ease. Otherwise, your exercise session will not be enjoyable or safe for you or your dog.” Therese recommends a choke collar and a short leash for better control while running. DO NOT use a retractable leash. Therese suggests putting an identification tag on your dog’s collar with all pertinent contact information in case of an emergency. And, don’t forget to carry poopie bags!

Soft surfaces.
Therese prefers soft surfaces where possible when running with your dog. She says, “Let your dog trot in the grass beside you rather than keeping him on the road or sidewalk. This will cut down on the wear and tear on his pads and help keep him cool.”

Heat is an Issue.
Dogs do not have the same ability to sweat and cool themselves off as we do; therefore, your dog is very susceptible to heat issues. Dogs have a higher body temperature than humans and, no matter how hot it is, they are always wearing a fur coat. When possible, run at cooler times of the day, like early morning or evening. Dogs are lower to the ground and will absorb the heat radiating off the road, also making them hotter.

Water.
Your dog will need to drink often, so plan water stops along your running routes and carry a collapsible water bowl with you. Watch closely for signs of overexertion. Your dog’s tongue is a good indicator of his body temperature. A dog’s tongue will extend further and further as he or she heats up. As your dog becomes hotter and hotter, his tongue will become thinner and widen out. The tip of his tongue will curl up. This means your dog is HOT, so get him or her some water immediately and allow him to cool down.

A Training Plan.- An Eight Week Basic Training Plan for You and your Dog

Walk, or Walk/Run 3 Days a Week- Tuesday, Thursday, and Saturday
Cross-training 1 to 2 days a week recommended- Monday and Wednesday or Friday. Suggested Cross-training activities: Swimming, weight training, Yoga, or Pilates
Rest 1 to 2 days a week- Sunday, and/or Friday

Week One - 1 mile, 1 mile, 1 mile
Week Two- 1.5 miles, 1.5 miles, 1.5 miles
Week Three- 2 miles, 2 miles, 2 miles
Week Four- 2.5 miles, 2.5 miles, 2.5 miles
Week Five- 3 miles, 3 miles, 3 miles
Week Six- 3 miles, 3 miles, 3.5 miles
Week Seven- 3 miles, 3 miles, 4 miles
Week Eight- 3 miles, 3 miles, 4.5 miles