Running with your Dog! Part 2 of your Couch to 5K plan

If you have just started your C25K plan with your dog and have completed the first three weeks well done! Here's a BAAAARK! from us.

Over the next three weeks we will be increasing our run times so if you haven't quite mastered leash control try and get in some training walks in between, the more time you invest the easier you will find your C25K plan.

 

 

WEEK FOUR 

5 minute brisk walk to warm up followed by:

3 minutes running

1 1/2 minutes walking

5 minutes running

2 1/2 minutes walking

3 minutes running

1 1/2 minutes walking

5 minute walk to cool down

Trotting Dog tip: Check your dog's feet, especially if you have been running on hard surfaces. If your dog isn't used to distances then you need to build up their pad endurance over time.

Trainers running tip: Stretch when you finish. This is really important as it will help prevent injuries. Calves, hamstrings and shins are the most likely areas for injury so make sure you have a complete stretching routine at the end of your run. 

 

 

WEEK FIVE

Run one:

5 minute brisk walk to warm up followed by:

5 minutes of running

3 minutes of walking

5 minutes of running

3 minutes of walking

5 minutes of running

5 minutes cool down

Run two:

5 minute brisk walk to warm up followed by:

8 minutes of running

5 minutes of walking

8 minutes of running

5 minutes cool down

Run 3:

5 minute walk

20 minutes of running, with no walking

5 minutes cool down 

Trotting Dog Tip: As the weather warms up it's vital our dogs don't overheat when exercising. If you can, run at the coolest times of the day, the morning and evening, and make sure your dog is hydrated before and after your run.

Trainers running tip: Do your homework! The C25K plan includes 3 runs a week, so make sure you do them all. If you usually run in a group programme once a week then try and make a date with a running buddy to motivate you. If you are running with your dog then they need to exercise every day, that's motivation enough!

 

 

WEEK SIX

5 minute brisk walk warm up followed by:

Run one:

5 minutes of running

3 minutes of walking

8 minutes of running

3 minutes of walking

5 minutes of running

5 minute walk to cool down

Run two:

10 minutes of running

3 minutes of walking

10 minutes of running

5 minute walk to cool down

Run three:

25 minutes of running with no walking

5 minute walk to cool down

Trotting Dog Tip: Some dog breeds do get sunburnt! As the UVA and UVB levels rise over the Spring and Summer check whether your dog breed is prone to sunburn. You can apply sunscreen but you must find a product which is specifically for dogs so check with your vet before purchase. 

Trainers tip: Stay hydrated. As you are running for a longer time your muscles will be working harder so make sure you are hydrated before you go out. This doesn't mean drink a pint of water and then go (or you will find it sloshing around in your tummy and probably need the loo halfway round!) instead make sure you slowly take on board water over time stopping at least 30 minutes before you run.


In the next blog. Weeks seven to nine! We love to see how you are getting on so remember to share your photographs using the hashtag #myisleofwight. 

If you don't have a hands free running leash and harness check out ours at www.trottingdog.com

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