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Our dogs can make great running companions, boosting our motivation, increasing our run enjoyment and even helping us to enjoy more running benefits. They could even open new running doors to us through sports like canicross.

But there are also lots of things to consider before we start a new running regime with our four-legged friend. From safety advice to training questions, we’ve asked the experts to find out all you need to know. Here’s how to run with your dog…

Can I run with my dog?

Some breeds are naturally better at this type of activity. Running also might not suit certain breeds. Check in with your vet to make sure that your dog is ready to run. It does depend on the breed, but most experts recommend they’re at least a year to a year and a half old before you start running with them. There may be other health contraindications to be aware of specific to your dog’s breed. Expert advice can put your mind at ease before you start.

How do I start running with my dog?

Just like barefoot running, running with your dog is simple to start but needs to be done slowly. While your dog might be used to long walks, it doesn’t mean that they have the same stamina needed for a run.

A good way to get started is to follow a beginner 5K training plan. This will incorporate some walk/running that will slowly build up your dog’s stamina and strength. Remember that you might not get all the way to 5K. Some dogs will need to cover fewer miles, while others can run seemingly forever. Adapt your plan to suit your dog.

You’ll also want to test out a few different ways of running to see what suits you and your pup best. Some dogs do better running while on a lead, whereas others prefer to be free-roaming (as long as they’re still under your control). Trail running might be the perfect place to run for some, while running on the pavement may offer fewer distractions for others. Find what works for you and is the safest for your dog.

You may also need to do some behaviour training with your dog, especially if they get excited by running with you or distracted easily. Don’t be discouraged if this happens – it’s often easy to correct. Do some research online if you’re having any difficulties, or see if a local dog trainer can help.

What do I need to take on a run with my dog?

First up, you’ll need your normal dog walk accessories – things like treats and dog poo bags. It’s also worth taking some water, and a collapsable bowl if they don’t like to drink from a bottle. If you’re planning on running on-lead, a bungee lead can be a good option for keeping them under control without too much strain on your shoulders. You can also invest in Canicross kit, such as a harnesses for you and your dog. These are usually more comfortable over longer distances.

Can running be dangerous for my dog?

The short answer is yes, it can – but usually only if done incorrectly. Dogs have a hard time regulating themselves, especially when they’re out having fun with you. That means that you need to check in with your dog regularly to make sure that they’re not pushing themselves too hard.

The most important things to avoid are overheating and exhaustion. Make sure that you don’t take your dog out for a run when it’s hot. Take water with you to keep them cool on the run. Give them plenty of breaks, or slow to a walk if you can see that they’re getting tired. Finally, keep an eye out for any injuries or limping. Seek advice from your vet immediately if you’re at all worried about them before, during or after a run.

How far can I run with my dog?

This one is essentially impossible to answer as it’s so specific to each individual dog! It will depend on your dog’s breed, physical health, personality and current stamina levels. Your vet may be able to advise where to start, but make sure that you’re always checking in with your dog to see if they’re still enjoying themselves and not getting too tired or hot.

How often can I run with my dog?

Again, this one will be quite personal to you and your dog. Some experts that 3 times a week is a reasonable amount after your initial training Others recommend more or less. You know your dog best, so start with one session a week and see how you both adapt to it before adding in any more.

What are the benefits of running with your dog?

We already know that there are loads benefits of running. But research suggests that running with your dog could boost those even more. It could also benefit your dog’s wellbeing too.

The University of Chichester did a study on exercising with your dog, and found that it improves your mood both during and after your run. Participants noted significantly greater feelings of stamina and vigour compared to going it alone. They also reported greater enjoyment during the run, which mostly came from knowing that they were doing an activity that their pet loves too.

The study also looked at running motivation. It found that dog owners who participated in the study felt that the prospect of running with their dog gave them added motivation to get up and go. It also reduced the instances of them putting their run off.

And the benefits for your dog? Lots of research suggests that running can be a great form of exercise for our four-legged friends. It can give them that same runner’s high that we feel. It can also improve their muscle mass and stamina, as well as boosting their social skills. However, it is important to remember that not all dog breeds will experience these benefits. Remember to research your breed before you start on a running journey with them, or talk to your vet to see if running is a suitable activity for your dog specifically.

Will running with my dog get in the way of my training?

It depends. The good news is that the study from the University of Chichester revealed that participants who ran with their pet exercised at the same intensity as those who didn’t. And, as we mentioned, your motivation to go and get those training plan runs done may even be improved if you have a furry friend to run with.

Your dog could also help with training time management. We runners with dogs know that it can be tricky to do both a dog walk and a run in one day, especially with other family or work commitments. Taking your pup out with you means that you can stick to your training plan, and they get their exercise.

However, there may be some factors that do impact on your run.

For one, dogs often need to do their business when they’re out for their exercise. You may need to pause your training to do some clean-up duties. You may also need to plan your route near to a bin. Running with a full bag in hand is never fun! Ultimately, a short pause like this or a few minutes of walking to a bin won’t affect the outcome of your training. However, you may need to allocate some extra time to allow for these interruptions.

Your dog may also need to stop running at certain points. Not all dog breeds are suited to constant running, so this is something to research before you start planning your dog’s week around your marathon training runs! If your dog needs some walking breaks, they could be great companions for things like interval training or fartlek training sessions instead.

Can I run with my dog at parkrun?

Although parkrun might seem like an ideal place to run with your dog, it’s important to note that new rules that were brought in in April 2022. Previously, you were allowed to have dogs on a waist harness. Now the rules state that you can have one dog on a short, handheld, non-extendable lead by the side of the participant, and within reach at all times. Dogs are also not allowed at all at junior parkrun events.

What is canicross?

Canicross is sometimes used as a word to describe general running with your dog, but it’s actually also its own sport. It’s based on the training that sled dogs do during dry seasons, when they can’t pull a sled. Essentially, your dog pulls you along as you run, using a special bungee harness that goes around your waist. Usually it’s done in a trail running or cross-country environment. It might sound a bit chaotic, but it can actually be incredible for both your running speed and stamina. Your dog will provide extra momentum when your feet are off the ground.

Not all breeds will suit canicross, so again it’s best to do research before you get started. It’s also worth reflecting on your dog’s specific behaviour. Some dogs are more prone to chasing squirrels or deer. Being strapped to them while they do this could cause some problems!

How do I get started with canicross?

As canicross is a bit more technical than simply running alongside your dog, it’s a good idea to take some classes. A quick Google should let you know where your nearest one is. There are some specific Canicross commands that they can teach you. The handlers there will be able to help you with anything you or your dog aren’t sure about. You’ll also need some kit.

What kit do I need for canicross?

You’ll need comfortable harnesses for both you and your dog, as well as the specialised canicross lead. It can be tricky to order this online as getting the right fit for you both isn’t always easy to do first time.

There also are lots of groups and canicross experts who you can find through companies like DogFit or in Facebook Groups. They allow you to bring your dog along and try on different kit to see what does and doesn’t work for you both. They’ll also be able to measure you up for gear that fits comfortably.