How are you (still) running up those hills?

It’s a fair question.

For a number of years my running strategy has involved running on the flat and downhill sections, but always walking the hills.

So it came as a shock to my friends (and me!) when I was comfortably able to run all but one of the uphills in the Goathland 10K (Hardmoors) race on 10th November. And I still had plenty in my legs for the long downhill off the moors too.

I’ve wanted to feel able to run up hills for years, it’s been a marker for measuring my fitness. But it’s felt like a very distant goal!

And since my preferred distance is ultra (more than a marathon) running uphill isn’t often encouraged…

So what changed?

The Laird Factor + a change in training

I often say that canicross can be so much more than just going for a run with your dogs. When we get it right, there’s a feeling of flow between human and canine – you feed off each other’s energy and can predict where to put your feet/paws, and when to change speed.

That glorious in-sync feeling as you both lean slightly to take a sharp corner on the trail, legs extending and eating up the ground.

But what I’m finding now is that Laird is just powerful enough to give me a real lift when we’re running together. And Freya works beautifully beside him adding her strength plus a good understanding of the game (she deals with the navigation!).

Even the amazing Beauty & Beast don’t give me that much help running up hill (apart from making me feel guilty if I stop), but they are saving my strength on the flat and down hill sections, leaving me with more to power up those hills!

So, I need to practice running hill repeats especially on my own.

We need to practice consistent steady pulling especially on the flat. Consistent pulling is harder than you might think, and takes training. When your dog is rushing ahead then lagging behind it interrupts your running pace, and is much harder on your body.

Want to experience the ultimate runners’ high with your dog?

We have just 2 spaces left on the Introduction to Canicross Workshop, and 3 spaces left on the Improvers Workshop (Sun 25^th November)

Or if you can grab an evening canicross class and join in the fun – you need to have done a little canicross previously and have a head torch too.

Happy Running!

Morag

Run More With Your Dog – Events Diary 

Tuesday 7pm Canicross Class 

Weekly classes in small groups working on essential skills at various locations around York.
You can still book individual classes - don't miss out on the fun of running in the dark and the mud!

Grab a Tues Cani Class

If you need to borrow kit PLEASE let us know in advance so we have everything with us.

Week	Date	Location (postcode)	Skills focus
Week 1	16th Oct	Heslington YO10 5EW	basics & running in the dark
Week 2	23rd Oct	Wheldrake Woods YO19 6BG	trail technique & passing
Week 3	30th Oct	Huntington YO32 9RE	consistent pulling
Week 4	6th Nov	Welburn Woods YO60 7ED	hill techniques
Week 5	13th Nov	Knavesmire YO23 1EX	race protocols, start line and sprints
Week 6	20th Nov	Heslington YO10 5EW	Commands, directions
Week 7	27th Nov	Wheldrake Woods YO19 6BG	Technique and directions on narrow trails
Week 8	4th Dec	Huntington YO32 9RE	Pace changes and building speed
Week 9	11th Dec	Clifton Ings (Rawcliffe Bar Park & Ride) YO30 5XZ	Consistency and pacing
Week 10	18th Dec	Knavesmire YO23 1EX	Mock race!

Sunday 8.30am CaniRun Social (Beningbrough Hall) 

Starts Sunday 2nd December, find out all about it on our Facebook group here: https://www.facebook.com/groups/140034202734285/
This isn’t a formal event, no money needed, just the chance to run regularly and grab a coffee afterwards.
You must have suitable kit and be capable of a 5k run (walking is allowed!).

Introduction to Canicross (half day workshop) Sun 25th November 

Want to really enjoy running with your dog?
Come and learn the essential skills PLUS individual kit fitting and testing

Canicross Improvers Skills Session (half day workshop) Sun 25th November 

Want to boost your teamwork?
Polish your start line skills?
Sort out your overtaking?

Extra Canicross Workshops (Feb 25th)

It was amazing to watch the January workshops fill up so fast!

Just in case anyone missed out or couldn't make the January date, we're holding a new set of Getting Started and Improvers sessions on Sunday 25th February in Wigginton, just outside York.

You can book using the links below, but don't delay - there's only 8 places per workshop and no way of reserving you a place until you have paid.

Book the Introductory Workshop here:Schedule Appointment



Book the Improvers Workshop here:Schedule Appointment

New for 2018 Canicross Workshops in York!

Canicross means running cross country (on trails) with your dog in harness. Sounds straightforward enough, right?

You could just grab some shoes (and a harness & leash) and head out the door with your hound. But just like with regular running, starting without preparation or wearing badly fitting kit can quickly lead to injuries and spoil your fun. Worse still, it can turn your dog off the idea altogether.

We’re not just asking our dogs to run with us or near us, we’re asking them to learn a whole new set of skills and behaviours. Doesn’t it make sense to train this stuff carefully just like you’re going to build up your fitness?

Morag has been canicrossing with her own dogs for over ten years now, and along the way she has qualified as a professional dog trainer, community running coach, remedial human & canine massage therapist and more. In March 2017 Morag successfully completed the Hardmoors 55 mile ultra with Freya-UltraCollie.

If they can do it, so can you!

NEW Workshops on Saturday January 27th 2018

Shipton By Beningbrough

Introduction to Canicross (10am - 1pm)

Don’t waste precious time buying harnesses on the internet, only to return them when they don’t fit your dog properly.
We offer a specialised introductory session where you and your dog will be fitted with the right kit and try it out on the trails with us. We’ll help you teach the basic commands to your dog or dogs, and get you running together as a team.
Book your kit fitting and introduction to canicross session here:
Book Intro to Canicross Workshop


Boosting your canicross teamwork (2pm - 5pm)
A 3 hour class to check your choice of harness and running belt, test out more options, boost your teamwork and techniques, plus learn how to work smarter not harder!
Refreshments provided.
Kit checking in a warm indoor hall. Training and running outside no matter the weather!
Book your workshop here:
Book Improvers Canicross Workshop



Tutors: Morag and Laura are keen canicrossers, and qualified community running coaches with Run England. They have the knowledge and practical skills to help you love canicrossing with your dog!

Safety note: Running in harness at human speed is quite different to the kinds of running that dogs do off leash, so please consider a thorough vet check before starting and follow a good couch to 5k type training plan even if you already run frequently.

Why canicross is more than just running with your dog

Canicross means running cross country (on trails) with your dog. 

Sounds straightforward enough, right? 

You could just grab some shoes (and a harness & leash) and head out the door with your hound. But just like with regular running, starting without preparation or wearing badly fitting kit can quickly lead to injuries and spoil your fun. Worse still, it can turn your dog off the idea altogether.

I’ve been canicrossing with my own dogs for over ten years now, and along the way I’ve qualified as a professional dog trainer, community running coach, remedial human & canine massage therapist and more. 

Here’s some of my top tips on what to think about BEFORE you dash onto the trails:

1. Assess your fitness levels, and those of your dog. What kind of condition are you both in right now? Do either of you need a health check? Remember that running at human speed, in a harness and at a constant pace can be much harder for our dogs than you might expect. Consider starting with a simple couch or pooch to 5k programme to avoid injury.

2. Get fitted for proper kit. Don’t look for cheapo options to get started with especially if your dog is a strong puller. You want a supportive waistbelt (or you risk lower back injury) that won’t ride up and put pressure on your kidneys. You’ll also want decent running shoes with good grip – essential for slowing down on steep descents! Take the time to visit a proper running shop for gait analysis and avoid early injury.

3. Choose the right harness. We spend a lot of time teaching our dogs not to pull – but now we want them to pull hard and consistently! Choosing a running harness that feels very different to any other equipment helps your dog learn the difference. There are so many different harness options around now, we might need to try a few styles to find the best fit – allows free shoulder movement, doesn’t slide around and no restriction on breathing or rib cage expansion.

4. Choose a quiet narrow trail to get started on if you can. The narrower paths help your dog get up front in a straight line rather than circling back to look at you in bemusement. If your dog is keen on rabbits or squirrels then take advantage of their interest in pulling ahead. Avoid hard surfaces and tarmac especially early on.

5. Do some short practice sessions with a trainer or helper who can run or bike ahead to encourage your dog up front. Odd though it sounds, lots of dogs need to learn it’s ok to pull up ahead so keeping a gentle tension through the bungee line and moderating your pace to suit your dog is essential.

We’re not just asking our dogs to run with us or near us, we’re asking them to learn a whole new set of skills and behaviours. So it makes sense to train these carefully, and not just concentrate on getting fit and running!

More technical skills to help you descend tricky slopes, accelerate up hills and take corners all come in later. Again this is as much about training you in good biomechanics and posture as it is about training your dog.

North Yorkshire folks - can’t wait for our autumn classes and want to book a kit fitting + intro lesson now?  You can share your session with up to one other person + dog!

Email Morag to book your session