Quick answer: To start running with your dog, check with your vet first, then build up slowly over about eight weeks with short run and walk intervals, two or three times a week. Most dogs should be fully grown before regular running, often around 12 to 18 months for medium and large breeds. Use a comfortable harness or flat collar and a hands free or standard leash, warm up with a walk, run on soft surfaces when you can, and bring water. In winter, protect paws from salt and ice, watch for slippery paths and shorten runs in very cold weather. Stop if your dog lags, limps, pants heavily or lies down.

What are the benefits of running with your dog?

Better health for both of you. Regular running helps dogs and people stay at a healthy weight, builds strong muscles and supports heart health. Many dogs gain weight over the holidays, and running is a fun way to help them get back in shape. Our guide on holiday weight gain in dogs has more tips.

A calmer, happier dog. Dogs with plenty of physical exercise are often calmer at home, chew less and settle more easily. Running is especially good for high energy breeds who need more than a walk around the block to feel satisfied.

A stronger bond. Running together builds teamwork. Your dog learns to watch you, move with you and respond to cues, and you learn to read their body language. Many people find their dog's behavior improves in other areas too.

Motivation that sticks. It is much harder to skip a run when your dog is waiting at the door with their leash. Dogs are great accountability partners and can help you keep your own new year's fitness goals. Our new year's resolutions for dog owners guide has more goal ideas.

Is my dog ready to start running?

Start with a vet check. Before you begin, ask your vet whether running is right for your dog. They can check joints, heart, weight and general health and may suggest a starting point. This is especially important for older dogs, overweight dogs and dogs with any health conditions.

Wait until your dog is fully grown. Puppies' growth plates are still developing, and repetitive running on hard surfaces may increase the risk of joint problems. Many vets suggest waiting until dogs are around 12 months for small and medium breeds and 18 months or older for large and giant breeds before regular running. Ask your vet about your dog.

Consider breed and body type. Many sporting, herding and working breeds make great running partners. Flat faced breeds such as Bulldogs, Pugs and French Bulldogs have trouble breathing and overheat easily, so running is usually not a good idea. Very small dogs and giant breeds may also do better with shorter, slower outings.

Think about your dog's age and fitness. Senior dogs can often enjoy gentle jogs, but may need shorter and slower runs with more rest. Our guide on caring for a senior dog covers exercise for older dogs. Dogs who are overweight should build up very slowly.

What gear do I need to run with my dog?

A comfortable harness or collar. Many runners prefer a well fitted harness that clips at the back or chest, so pressure is not on the neck. A flat collar works for dogs who do not pull. Avoid running with choke chains or prong collars, which can injure your dog.

The right leash. A standard four to six foot leash works for most people. Hands free leashes that clip around your waist are popular with runners and leave your arms free to swing. Avoid retractable leashes, which give you little control and can cause injuries.

ID, visibility and lights. Make sure your dog wears a collar with up to date ID tags and is microchipped. Our guide on dog microchips and ID tags explains what you need. In winter, reflective gear and a clip on light help drivers see you both on dark mornings.

Water and poop bags. Bring water for your dog on longer runs, along with a collapsible bowl. Carry poop bags and a small treat pouch for rewarding good leash manners.

How do I teach my dog to run nicely on a leash?

Pick a side. Choose which side you want your dog to run on and stick to it. This stops them from weaving in front of you and tripping you up. Reward your dog with treats and praise for staying on that side.

Practice at a walk first. Before you start running, make sure your dog can walk on a loose leash without pulling. Our 30 day training plan includes loose leash walking. Short, regular practice sessions work best.

Teach simple cues. Useful running cues include let's go for starting, easy for slowing down, and leave it for ignoring smells, food and other dogs. Some runners also teach left and right for turns. Practice each cue at a walk before you try it at a run.

Let them sniff on breaks. Sniffing is important for dogs. Build in sniff breaks during walking intervals so your dog gets to explore. This helps them focus better during the running parts and makes the outing more fun for them.

What is a good beginner running plan for dogs?

Weeks 1 and 2: mostly walking. Start with a five minute warm up walk, then alternate one minute of easy running with two minutes of walking, six to eight times. Finish with a five minute cool down walk. Run two or three times a week, with rest days in between.

Weeks 3 and 4: more running. After the warm up, alternate two minutes of running with two minutes of walking, five or six times. Keep the pace easy enough that you could talk. Watch your dog closely and repeat a week if either of you finds it hard.

Weeks 5 and 6: longer intervals. Alternate four minutes of running with two minutes of walking, four times. Some people add a fourth run each week at this stage if their dog is coping well. Keep warm ups and cool downs every time.

Weeks 7 and 8: continuous running. Aim for 15 to 20 minutes of easy running with a short walk break if needed, plus warm up and cool down. From here, add no more than about 10 percent more time or distance each week. Your dog's comfort is the best guide.

Where is the best place to run with my dog?

Choose softer surfaces. Grass, dirt trails and packed gravel are easier on joints and paws than concrete or asphalt. If you run on pavement, keep runs shorter and check paws often. Very rough or rocky trails can cut pads.

Pick quiet routes. Look for routes with fewer cars, bikes and dogs, especially while your dog is learning. Wide paths, quiet parks and off peak times make it easier to focus on training. Avoid busy roads with no sidewalks.

Watch the temperature of the ground. In summer, hot pavement can burn paws. In winter, ice, snow, salt and de-icing chemicals can hurt them. Check the ground with the back of your hand and choose routes that are safe for your dog's feet.

Follow local rules. Check whether dogs must be on leash, clean up after your dog every time and be polite to other trail users. Step aside for others, keep your dog close when passing and give space to dogs who seem nervous.

How do I run safely with my dog in winter?

Check the temperature. Many healthy, thick coated dogs enjoy running in cool weather, but small, thin or short coated dogs feel the cold quickly. Our guide on how cold is too cold for dogs explains when to shorten or skip runs.

Protect their paws. Ice, snow and salt can crack and burn paw pads. Use dog boots or paw balm, avoid salty sidewalks when possible and wipe paws with a warm, damp cloth after every run. Our winter paw care guide has step by step tips.

Watch for ice. Icy paths are risky for both of you. Slow down, shorten your stride, choose routes that have been cleared and avoid running on frozen lakes or ponds. Consider traction devices for your own shoes.

Be seen in the dark. Short winter days mean many runs happen in the dark. Wear reflective clothing and a headlamp, and give your dog a reflective collar or harness and a light. Our guide on walking your dog in the dark has more ideas.

Does my dog need to warm up and cool down?

Yes. Start and end with a walk. A five to ten minute brisk walk warms up muscles and joints and gives your dog time to sniff and potty before you start running. In cold weather, a slightly longer warm up helps.

Cool down gradually. End every run with five to ten minutes of walking to let your dog's heart rate come down slowly. This is also a great time for sniffing, which helps them relax.

Check your dog afterward. After each run, check your dog's paws for cuts, cracks or ice balls, look for any limping or stiffness, and offer water. Note how they seemed during and after the run.

Watch for stiffness the next day. If your dog seems sore or stiff the day after a run, take it easier next time. Repeated soreness may mean you are building up too quickly or that your dog has a joint problem worth checking with your vet.

What are the signs my dog needs to stop running?

Slowing down or lagging. If your dog drops behind, stops pulling forward or keeps trying to stop, they are telling you they have had enough. Slow to a walk and head home.

Heavy panting and drooling. Very heavy panting, a wide flat tongue, thick drool or bright red gums can be signs of overheating, even in winter if your dog is working hard. Stop, rest in the shade or a cool place and offer water. Get to a vet if your dog seems weak, confused or collapses.

Limping or sore paws. Stop right away if your dog limps, holds up a paw or licks their feet. Check for cuts, ice balls, salt burns or foreign objects. Do not keep running on an injury.

Lying down or refusing to go on. A dog who lies down during a run is usually exhausted or uncomfortable. Respect it. Walk home slowly, or carry or pick up a small dog if needed. Consider shorter runs next time.

Should I feed my dog before running?

Wait after meals. Avoid running your dog right after a big meal. Many vets suggest waiting at least an hour, and longer for large, deep chested breeds that are at risk of bloat. A morning run before breakfast or an evening run before dinner works well.

Offer water often. Bring water on runs longer than about 20 minutes and offer small sips during breaks. Do not let your dog gulp huge amounts right after hard exercise. Offer fresh water after the run once they have cooled down.

Do not overdo treats. Use small training treats to reward leash manners and count them as part of your dog's daily food. If your dog is getting a lot more exercise, ask your vet whether they need more food.

Watch their weight. Running can help dogs lose weight, but it can also make some dogs hungrier. Check your dog's body shape every few weeks and adjust food portions if needed. Our guide on how to choose the right dog food has tips on feeding active dogs.

What comes after the beginner plan?

Keep it fun. Once your dog can run 20 to 30 minutes comfortably, you can keep it there or build up slowly. Mix in easy runs, walk and run days, sniff walks and rest days. Not every outing needs to be a run.

Try new places. Trail runs, beach runs and new parks keep things exciting for your dog. Always build up slowly on new surfaces and check paws after each outing.

Look into dog running sports. Canicross, a sport where dogs pull runners in a special harness, is popular in many areas. Local clubs and races are a great way to meet other runners with dogs. Ask your vet whether your dog is suited to pulling sports first.

Mix in other activities. Hiking, fetch, swimming in warmer months and indoor games all help build fitness and keep your dog interested. Our guides on winter activities with your dog and indoor exercise have plenty of ideas.

• See your vet first, especially for puppies, seniors and flat faced breeds.
• Wait until fully grown before regular running.
• Build up slowly with run and walk intervals.
• Watch your dog, not your watch, and stop if they struggle.
• Winter needs extra care, for paws, ice and the cold.

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How old should my dog be before running?

Many vets suggest waiting until around 12 months for small and medium breeds and 18 months or older for large and giant breeds. Ask your vet about your dog.

How far can my dog run?

It depends on breed, age and fitness. Start with short intervals and build up slowly. Many fit dogs can comfortably run 20 to 30 minutes after an eight week plan.

What breeds make good running partners?

Many sporting, herding and working breeds enjoy running, such as Labradors, Border Collies, Vizslas and German Shorthaired Pointers. Flat faced breeds usually should not run.

Is it okay to run with my dog in the cold?

Many healthy dogs enjoy cool weather runs. Protect paws from salt and ice, watch for slippery paths and shorten runs for small, thin or short coated dogs.

Should I use a harness or collar for running?

Many runners prefer a well fitted harness to keep pressure off the neck. A flat collar works for dogs who do not pull. Avoid choke and prong collars.

Can I use a retractable leash for running?

No. Retractable leashes give little control and can cause injuries. Use a standard four to six foot leash or a hands free running leash.

How often should I run with my dog?

Start with two or three runs a week with rest days in between. Increase slowly as your dog gets fitter.

How do I know if my dog is tired?

Signs include lagging behind, heavy panting, drooling, limping, trying to stop or lying down. Slow to a walk and head home.

Should my dog eat before a run?

Wait at least an hour after a meal before running, and longer for large, deep chested breeds that are at risk of bloat.

Can senior dogs run?

Some senior dogs enjoy gentle jogs. Check with your vet first and keep runs shorter and slower, with plenty of rest.