There’s a dog I see multiple mornings a week running with its owner. While mom has a leash strapped around her waist, the retriever prances evenly alongside her, hair blowing in the wind, undistracted by squirrels, other dogs, or the faint scent of a dropped treat.
My dog, Sandy, is not like that.
Sandy, at 11 years old, enjoys a leisurely pace during her walks, pulling me backward if she misses a “message,” stopping at length on corners to think about which way to go, and sometimes just sniffing the air. She could do with a little training and encouragement to get a move on. And it could only benefit her brain (and her waistline) to change things up a bit.
So what better opportunity to kick off a wellness routine than prepping for the Furry 5K Fun Run & Walk (register here!) coming up June 9? Supporting one of the Seattle Animal Shelter Foundation’s primary fundraisers while also getting healthier was a win-win.
To inspire humans to prep for 5K races, there is no shortage of “Couch to 5K” plans. So Sandy and I set out to get her from “Dog Bed to 5K.” But I wanted to be sure to do that in a way that was healthy and safe, and respected her inherent breed traits.
Fit with Fido volunteer Heidi Beck with one of her adoptable running companions from the Seattle Animal Shelter.
I started our journey by getting in touch with Heidi Beck, a retired Seattle real estate lawyer and the lead volunteer for Fit with Fido, the Seattle Animal Shelter program that pairs pups with running buddies to get them exercise and socialization via two-mile runs around SAS. Twenty-five years ago, Fit with Fido launched the Furry 5K to support the same values: Being outdoors and active is healthy for people and dogs.
“It gives the dogs a chance to explore their neighborhoods and really satisfy their urges to sniff and mark and see other dogs. It’s stimulating for their brains as well as their bodies,” Heidi said. “It’s also great for the humans. We get our own workouts, our time outdoors … and that’s how we get our dog fix.”
Each dog is evaluated by shelter staff before being placed in the Fit with Fido program.
“When we select dogs we work closely with the shelter staff and vets to make sure the dogs are physically able to run, and also behaviorally ready. For example, we don’t take out dogs younger than 1 year old, and we don’t take senior dogs. A couple of really athletic dogs have recently been taken off the list because they were too skinny,” Heidi said. And dogs with “smooshed” faces or potential for hip issues might not be good candidates.
So our vet was my next stop. Aside from slightly high cholesterol, Sandy’s bloodwork showed she was in great health, and overall physically good to go. Our doctor advised caution with ball-launch toys that could stress her body by doing too much too fast.
Heidi advised starting slow when introducing your dog to a more rigorous fitness regimen.
“They are exactly like us,” Heidi said. “Even a husky isn’t naturally going to be an amazing runner. They need to get in shape,” she said. “When we take a dog out for the first time we are winging it. Jog slowly – does he keep pace? Does he run way ahead of you? We’re completely allowing the dog to show us how fast they want to run and whether they even want to run.”
Then, we had to make sure we were geared up. Being out of the house longer and managing different environments meant preparation.
Click to view Runner’s World’s 6-week 5K training schedule. The principles for this plan also apply if you’re starting a training regimen for your dog — ramp up slowly and make sure to rest!
“When you take the dogs running, bring poop bags, a collapsible water dish, reflective vests and lights on the collar in the dark,” Heidi said, and bring treats to get your dog’s attention when needed. She also noted volunteers don’t take dogs out when it’s icy or run them when it’s hotter than 75 degrees.
Since Sandy is a borderline senior, my goal isn’t to get her to come in first place at the Furry 5K. I just want her to be able to go the distance comfortably, and even to have three-mile walks be something we can do regularly together.
Whether you have a similar intention or you want to really increase your pup’s athleticism, there are a few rules, according to Runner’s World and the American Kennel Club:
Increase distance and speed slowly. Add short spurts of jogging or faster walking to walks.
Interval training or cross training can be helpful, something like chasing a ball or walking up hills (thankfully there’s no shortage of those here).
Create a fun cue for your dog so they know when it’s time to pick up the pace.
Keep an eye out for injuries. Just like in people, overused muscles can get sore or joints can act up.
So far, Sandy and I have increased our daily walk from a little less than a mile to consistently working in two-mile walks, and even walked around Green Lake recently. I’ve noticed that her pace depends a lot on time of day, too, so I try to schedule long walks early in the morning or late in the afternoon when she seems her peppiest. Sometimes she’ll be moving so quickly that I have to trot to keep up with her, and I wonder if in fact I’ve sold her short and really should be supporting her shot at a blue ribbon.
Either way, the increased time together has benefits for both of us.
“I just find it really hard to run without a dog,” Heidi said. “I find it really boring. With a dog at the end of the leash, you’re being entertained, you’ve got a companion and you share the joy of running around in the outdoors.”
Thank you to presenting sponsor Mud Bay for their incredible support of the Furry 5K Fun Run and Walk! Together, we’re making a positive impact on the lives of Seattle’s animals.
