Training - GETTING WAGGY RACES READY
The dreaded green rig at tollymore Forest - a tough finish to this 5k!
You love dogs, love the great outdoors and can’t get enough of NI’s beautiful countryside. However, whilst you like the idea of it, you see Waggy Races as more of a spectator sport as you haven’t actually run since you came 8th in the egg and spoon race in P7. In fact, the idea of taking your place on the start line fills you with fear, and it’s not the 200 snarling hounds. Well, fear not – a Waggy Races course is actually a very achievable distance for almost anyone! Couple this with the fact that your 4-legged team mate and best friend will be with you for every step of the way, the old adage of ‘I won’t know anyone’ just doesn’t hold true at Waggy Races. With a little work, you have no reason not to enter and run 5k.
Water is very important when running with your dog. This fella is cooling off after the Tollymore Forest 5k
Training to run 5k
The key for a beginner building up to the 5k distance is to follow a training plan that progresses slowly and is sustainable. If you have never run before and suddenly pledge to start running every single day, it just won’t work. With the best will in the world, you will likely lose motivation and are inviting injury - your body won’t have the conditioning for a sudden drastic increase in training volume.
The advent of the highly popular and widespread ‘Couch to 5k’ programme is aimed at just this. The schemes provide a progressive 9 week training plan for beginners to gradually build up their running ability to be able to run 5K without stopping. The sessions are free and you train with a group of people of similar ability, progressing at the same rate. Once you complete the programme, your graduation ceremony is a Saturday morning parkrun, of which there are now 25 at venues all over all over NI. When you enter Waggy Races you tell us your estimated 5k time – this enables teams to start the race in a group of similar ability, so you will never be out of your depth...and if you are? Blame the dog.
Training for Waggy Races
Of course there is no point in turning yourself into a finely tuned athlete if your pup is having a lazy evening snoring on the settee and eating ice cream – take your dog with you! Dogs are welcome at 'Couch to 5k' and parkruns and provide great company when you are out training, plus they love it too! They are however like furry, 4-legged humans when it comes to running - they too also need to build up gradually, so don’t expect your dog to suddenly start running 10 miles if they have never got much further than a walk round the block.
Some tips for taking your team mate with you:
The key for a beginner building up to the 5k distance is to follow a training plan that progresses slowly and is sustainable. If you have never run before and suddenly pledge to start running every single day, it just won’t work. With the best will in the world, you will likely lose motivation and are inviting injury - your body won’t have the conditioning for a sudden drastic increase in training volume.
The advent of the highly popular and widespread ‘Couch to 5k’ programme is aimed at just this. The schemes provide a progressive 9 week training plan for beginners to gradually build up their running ability to be able to run 5K without stopping. The sessions are free and you train with a group of people of similar ability, progressing at the same rate. Once you complete the programme, your graduation ceremony is a Saturday morning parkrun, of which there are now 25 at venues all over all over NI. When you enter Waggy Races you tell us your estimated 5k time – this enables teams to start the race in a group of similar ability, so you will never be out of your depth...and if you are? Blame the dog.
Training for Waggy Races
Of course there is no point in turning yourself into a finely tuned athlete if your pup is having a lazy evening snoring on the settee and eating ice cream – take your dog with you! Dogs are welcome at 'Couch to 5k' and parkruns and provide great company when you are out training, plus they love it too! They are however like furry, 4-legged humans when it comes to running - they too also need to build up gradually, so don’t expect your dog to suddenly start running 10 miles if they have never got much further than a walk round the block.
Some tips for taking your team mate with you:
- The most important thing to remember is that your dog can’t tell you when they are too warm, unwell or need to stop. Some dogs will literally run themselves in to the ground. Look for signs in your dog that they may need a break, are over heating or are stressed.
- All the literature says not to run with a dog that is less than one year old. This is a very rough rule of thumb and depends totally on the breed. Try telling an 11 month old collie he can’t go for a 3 mile jog. You should always check with your vet if you are unsure as to your dog’s capabilities. Small dogs reach physical maturity a lot earlier than their larger counterparts.
- Always take water for your dog or better still, plan a route that has access to water along the way. One of our favourite runs with Zola is in the Mournes, starting at Carrick Little car park up to the Blue Lough. It is reasonably flat, well formed trails and numerous streams for her to cool off in on the way.
- Avoid running in warm temperatures. Zola is a Samoyed with a double coat, so we are very careful about this.
- Remember that all dogs are different and some are better adapted runners than others – short muzzled (Brachycephalic) dogs such as Pugs and French Bulldogs can struggle to cool down if they overheat.
- Check your dogs paws for thorns, stones etc afterwards. Soft terrain (beaches, grass, trails) have less impact than running on roads for both you and your dog.
- For the competitive types - it helps if your dog runs in front and pulls – stride length increases and you feel like you are flying!
COUCH TO WAGGY RACES
The first ever 'Couch to Waggy Races' programme was trialled in the run up to the Mount Stewart 5k in 2018. This began at Lady Dixon Park, starting Wed 25 July. This was an informal 9 week plan aimed at getting people and their pooches Waggy Races ready.
For more info, please join the Waggy Races Training and Hiking Facebook group.
Sample programme:
Week 1
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.
Week 2
Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
Week 3
Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
Week 4
Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.
Week 5
There are three different workouts for this week. They are as follows:
1) a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
2) a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.
3) a brisk 5-minute walk, then 20 minutes of running, with no walking.
Week 6
There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.
Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
Week 7
Begin with a brisk 5-minute walk, then 25 minutes running.
Week 8
Begin with a brisk 5-minute walk, then 28 minutes of running.
Week 9
Begin with a brisk 5-minute walk, then 30 minutes of running.
Tips on progression
The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.
Structure is important for motivation - try to allocate specific days in the week for your runs and stick to them.
A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner. Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.
Always do the 5-minute warm-up walks before each run.
The first ever 'Couch to Waggy Races' programme was trialled in the run up to the Mount Stewart 5k in 2018. This began at Lady Dixon Park, starting Wed 25 July. This was an informal 9 week plan aimed at getting people and their pooches Waggy Races ready.
For more info, please join the Waggy Races Training and Hiking Facebook group.
Sample programme:
Week 1
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.
Week 2
Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
Week 3
Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
Week 4
Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.
Week 5
There are three different workouts for this week. They are as follows:
1) a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
2) a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.
3) a brisk 5-minute walk, then 20 minutes of running, with no walking.
Week 6
There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.
Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
Week 7
Begin with a brisk 5-minute walk, then 25 minutes running.
Week 8
Begin with a brisk 5-minute walk, then 28 minutes of running.
Week 9
Begin with a brisk 5-minute walk, then 30 minutes of running.
Tips on progression
The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.
Structure is important for motivation - try to allocate specific days in the week for your runs and stick to them.
A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner. Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.
Always do the 5-minute warm-up walks before each run.