Training Tips - Get Active with your Pup!

By Maureen  Prendergast



The start of the 2013 "My Dogs are Barking" 5k Road Race! 



With the arrival of this newsletter, let me remind you, spring is only a few weeks away. And while we still have a ways to go before it really starts to warm up, it is already time to start thinking Pet Fair 2014! More specifically the My Dogs are Barking 5K. Did you and your dog run it last year? Were you looking to improve your times this year? Did you want to run it last year, but you just weren’t totally sure what running with your dog was all about?  If you answered yes to the last question, than please, read on (read on anyway because we know you love animals so this is still for you).

Start at the beginning.  Are you and your dog in shape to run? How about a doctor’s visit for you and a vet visit for your dog, if you are just not sure. We want to see everyone at our 5K but we only want to see you and your dog running if it’s physically ok for you to do so.

This young runner's got it all figured out!

Running isn’t complicated. It’s a lot like walking, only you get done faster. And it might help make your dog tired. Get it? Dog tired? Anyway, any running program should actually start with walking. Bonus! If you have a dog, chances are you guys already know how to walk together. Start by heading out the door and plan your route. Do you normally walk your dog for 20 minutes? Well, try walking for 5 minutes (to warm up your muscles and hopefully a chance for your dog to relieve itself) and then begin a slow, jog for 1 minute. You should be breathing easy enough to talk to your dog. If you find yourself gasping than either slow down and/or trying running for less than that minutes time. If you follow a walk/run program and are patient you and your dog will see some nice results soon! Another option, if you don’t like using a time, try walking from let’s say, one tree to the next tree. Then try running from that tree to the next one. So on and so forth. Before long you are going to find yourself running for that extra tree because it’s going to become easier to do so. Know what? Now you are a runner!

Runners hit the pavement at the "My Dogs are Barking" 5k in 2013

Ever wonder what to wear on a run? For dogs, it’s quite simple. A regular (non-choke) collar on a dog is always a good idea. Whether you are running or walking. Dogs don’t have pockets! They cannot carry wallets with all their important information. A collar with identification tags is important in case you and your dog ever get separated. But what about a running accessory? A harness is probably the best choice if you are going to be running with your dog. Because running can sometimes have abrupt stops and starts if your dog were wearing a choke or pinch collar that would certainly cause lots of un-necessary pain and stress. Not what running should be all about! Attaching your leash to your dog’s regular collar might not even be the best first choice. As pulling and quick/sudden tugging on your dog’s neck can still occur. A properly fitted harness is the most comfortable accessory choice for your dog while running.



The family that runs together, has fun together!

We hope these last few weeks of winter find you well. Now get up, get out the door, and run! And tell your dog, our Pet Fair is Saturday September 20^th, 2014. Hope to see you there.

Black to Basics

 

It's that time of year again! Witches, Goblins, Ghosts and Monsters are all the October buzz. One type of species gets a bad rap this time of year, especially. The Black Cat. But why?

 

No one is really sure how it came about. Some think it dates back to the Middle Ages when black cats were killed based on (obviously unfounded) superstitions. Some say, the Pilgrims associated black cats with witches and fear escalated from there. Whatever the reason, black cats to this day, tend to stay at a shelter longer than other cats.  

 

In other cultures, black cats are looked at as a sign of good luck. They were revered for their rarity and wisdom in ancient Egypt.  In China, they are thought to keep evil spirits out of your home. In Great Britain, black cats are seen as lucky and are often given in token form to brides.

We came up with our own list on why everyone should own a black cat at least once in their lives:
1. You can always find them in the snow.
2. No one will ever notice the black hair on your pants.
3. Black goes with everything!
4. Holding a black cat is very slimming.
5. Black cats don't show dirt!
6. They look like little black panthers.
7. Hey, they don't care what color you are!
8. They are like onyx, a beautiful gem.
9. Love knows no color!
10. Black cats are GOOD luck!
 

Read more about debunking animal superstitions here. 

Hope you had a nice weekend. Here is another widely anticipated My Dogs are Barking 5K training tip! Whether the My Dogs are Barking 5K is your first race or one of many you will do in 2013, we should start to think about what comes next…

 

Next week is the big day. Saturday September 21^st 2013 will be the My Dogs are Barking 5K followed by the fun-tastic Pet Fair. All to benefit one of the greatest causes, animals! But surely you cannot just stop there. You have (hopefully) been training for some weeks by now, and while the 5K next week is a great way to reward yourself for all your hard work, or a great way to test the waters in a friendly, local race; there is more. More running, more races and more fun! Aside from planning for the 2014 My Dogs are Barking 5K, we don’t want you to stop running. Ever J.

One of the things that both new and experienced runners have in common (and believe me, you would be surprised how many other things you share in common) are the benefits gained from keeping a running log. Why keep a running log? You don’t think we will soon forget the day you felt like you could fly you were running so well. And none of us feel we will ever forget the day our legs felt like we were dragging tree trunks. So why write it down? That’s simple. Keeping a training or running log is the best way to keep track of times, distances, favorite routes. What works best for you, and, not so much. We have so much else to keep track of in our lives, trust me, you may think you will remember a distance or a loop or some other detail. But you might not. If it’s written (or typed) in one place, you will always have it to refer back to. It will actually help make you a better runner. And the training log is older than you would believe. Ever hear of a man named Alfred Shrubb? Probably not. There are no cool Nike ads depicting him, there is no shoe brand named the Shrubb (although there should be, how cool!) and we never saw him on a box of Wheaties. But Alfred Shrubb was a running phenom from England in the late 1890’s-early 1900’s. He even went on to coach cross country at Harvard University. But one of his claims to fame was the detailed training logs he kept. This valuable information helped him write a couple of books on training. We aren’t expecting everyone to write a book on running, but keeping a training log, where you can be completely honest is going to give you such an advantage to just running and trying to remember it all. Know what Alfred Shrubb and the My Dogs are Barking 5K have in common? Cross Country. Well, kind of…Alfred Shrubb’s greatest love was cross country running. Our start and finish for the 5K as well as the Pet Fair location is the famed Derryfield Park in Manchester. For the born and raised NH runner, you know Derryfield Park. It’s known to have one of the most grueling cross country running courses in New England. People travel far and wide to race here each fall. Fortunately our 5K isn’t going to be on the grueling sections, but you can say that not only did you start and finish a 5K road race, you did it in an area rich with running history. Now get up, out the door, and run!

We hope you enjoyed a nice, long holiday weekend. Did you get a chance to get out and run? The correct answer is yes! J. What do you do before you run…

 

Back in the day (before cell phones and the internet even) we were encouraged to stretch really well before running. Coaches would frown upon you if you didn’t properly stretch. But guess what? Stretching before you warm up can actually CAUSE injuries, rather than preventing them. It’s important to warm up before starting your run. A fast paced walk, some careful lunges or high leg kicks. If you need to stretch out a particular muscle, warm up a bit and then stretch. Even more beneficial is stretching after the run. At that point your muscles are nice and warmed up and more flexible and it’s a safe point to stretch them out.

Have you been running all along, or did you start after signing up for this year’s My Dogs are Barking 5K? Either way, how about an easy workout? It’s a four letter word really; H-I-L-L. Running uphill may not be your favorite or easiest thing, but a hill work out does some amazing things for your running. It’s probably the one workout that has so many benefits. Turns out the best things in life aren’t free. If you want the rewards, you have to hit the hills.

But for our beginner runners (congratulations again! yay you!!!) before even starting your first hill workout, try taking your next run to a hillier course. Imagine a roller coaster of sorts, some up some down some up some down, this is an excellent way to prepare a beginner runner for a hill workout.

How do you run a hill workout? How the heck do you get up a hill? Well, here is another plug for running with your dog. I have a dog that will help me up a hill from time to time. Man’s/Women’s best friend indeed!

But if your dog looks to you for encouragement, or they stayed home all together, remember this;

·         Keep your back straight. Try not to bend over. I know it can be a struggle sometimes…

·         Head up. Keep your eyes focused up and ahead on the goal (the top of the hill).

·         Shorten your stride. No one is sprinting all out here, no need for a nice long stride. Keep them short and simple.

Mostly importantly, remember everything that goes up must come down. Hurray for downhill's.

Here is another great My Dogs Are Barking 5K running tip! We wanted to share this forum with veteran runners out there or those new to running out there, in a way to help people not only prepare for this particular race but for life as a runner, in general J…

 

We wanted to hear from you! Any questions, please post them to our blog and we will do our best to answer them all.

The overall theme of this past week’s questions was about being a new runner or at least a un-experience runner. One theme in particular…it’s ok to walk! Really. Running, like any other sport, has a period where your mind and body needs to get used to it. Walking isn’t quitting. It’s being smart. It’s being able to see beyond the finish line, so to speak. If you need to catch your breath or are tired, stop, walk. Just keep on moving forward. That’s the important part.

Also, don’t get caught up in all the hype. Running, in its truest form, is fairly simple. It’s a whole lot of fun, but in terms of the running community we are looking to help, we aren’t promising you a sub-5 minute mile or a spot on the next Olympic team, we are promising you some fun, fitness and a habit to be really, really proud of. So don’t get caught up in all the How To’s and What to Wear, and the training program created by the person who calls themselves a running expert but is really no different from you and me. Bottom line; get out the door and RUN! Run at different times of the day, experiment with what foods work best for you before and after a run. It’s not the same for everyone, so jump in and give it a try. The only person who should be and is judging you is you! And of course your dog, but as explained in an earlier post, our dogs are the best, most non-judgmental running partners out there.

Do you run every day? That’s great. So many of us wish our schedules allowed for that. Or for those of us NH natives, we wish the weather always allowed for that. But there isn’t any need to run every single day. Stay active, but try something called cross-training. This is simply when you do other activities to help maintain your fitness level. Biking, hiking, swimming and walking are great ways to cross-train and more importantly this will help prevent injuries. By not using the exact same muscles the exact same way every day, you are helping to prevent injury. And it’s fun to break things up a bit. Personally speaking, some of my favorite running routes I have navigated and mapped ahead of time by either biking on them or walking the dogs on them.

Our next blog we will talk about actually running together! Get ready, the  My Dogs Are Barking 5K is just 26 days away. That’s a little of 3weeks. Plenty of time to prepare!

Ready to run? Great! Now here are a couple of tips to get you and your dog off on the right foot (paw)…

 

To register for the "My Dogs are Barking" 5k Road Race go to www.rescueleague.org

Despite all our best attempts at starting a new running program, continuing your running program, or, taking it to the next level, it all starts with proper running shoes. Running shoes can be found almost anywhere. And there are so many different brands these days, it might feel overwhelming. Couple of things to consider when making this very important investment: 1) if you are new to running and aren’t sure what ‘kind’ of foot you have, it’s worth it to go to a running specialty store and get an experienced salesperson (usually a runner themselves) to help you. You may have a flat-foot, high-arch or a normal foot. Let them help you figure that out first and then you can base your shoe selection on that helpful information. 2) Your running shoes should actually be a ½ size or a full size bigger than you normally wear for everyday shoes. Your feet swell a bit when you run, and you will want that extra toe room. This helps alleviate blisters and black-nails. 3) If you are a seasoned runner, you may not need the assistance of a specialty store and you could probably find your new running shoes on your own. Runners are a funny bunch, we tend to stick to what we know works and don’t even try to introduce us to something new J. 4) Don’t get caught up in the sexiness of a racing shoe (aka racing flats). Unless you’re running is at a point where you are doing specific speed work and you are running road races to improve your times, all you need is a regular running shoe (aka training shoe). 5) Wear your running shoes for running. And not for anything else. We wear down our footwear differently based on the activities we do in them. In order to keep your running shoe supporting you while you run, limit their usage just for running. Also, this helps to extend the life of your running shoe.

What about our dogs? While there are actually shoes for dogs, helping them specifically for things such as hiking over rough terrain or walking through snow and ice, dogs don’t need a new pair (or two actually) of running shoes. BUT, we should be mindful of how their paws are doing. One of the best recommendations I have for your dog’s paw comfort is a product that is equally effective protecting them in the winter, as in the summer, check it out: http://musherssecret.net/index.html

Time for another My Dogs Are Barking 5K training tip! We hope you are all finding these tips helpful. We are certainly in it for the dogs J but how about some discussion on getting the human end of the leash trained? Are you a runner? Are you a new runner? Ever thought about running but just don’t know where to begin? Or, are you reading this blog because you love animals and love the Animal Rescue League of NH, but the thought of running our 5K seems unlikely? Well, do we have good news for you.  Assuming your doctor would give you the go ahead if you asked if you could start running; if you can walk, and you walk actively and regularly already, you can run! And, you can even run a race. There is no better 5K to get your feet wet with than My Dogs Are Barking. Why? Because dogs are the most non-judgmental beings ever. And there are dogs of all shapes, sizes and speeds. Just like humans. Perfect combination for your first time race. There is nothing more enjoyable than running with a whole lot of dogs! Best way to start a running program is to walk. It’s not the speed but rather the distance. If you haven’t run before and are just starting, try a walk/run around your block. Walk down one sidewalk, run down the next, etc. The next time try to add another block using the same routine. Before you know it you have covered more ground running than you may have ever done before. And it won’t seem so hard. Think of it this way, you have just covered more distance on your first two runs than the person who is still sitting on their couch. As you start to build up your distances, and keep it simple at first, remember that your pace in these early, training runs should allow you to carry a conversation with someone. In other words don’t run so fast that you are breathing so hard that you couldn’t talk to another person. Or, to your dog J.