Author Archives: Alex

There’s not a whole lot better than going for a good, long run with your dog by your side.  Though if you’ve never trained alongside your canine friend, you might wonder how you go about it.  After all, dogs can find themselves out of shape just as easily as people and you don’t want to wear your dog out or risk an injury by going too hard, too soon.  Here are some tips for getting an inexperienced dog running like a champ.

Let them grow.  While the boundless energy of a new puppy might seem perfect for logging miles, growing dogs are just not ready to train that way.  Their bodies are still developing and excessive running can put excessive stress on joints.  Wait until your dog is fully grown before logging miles.

Ease into it.  Unlike people, dogs can’t tell you if they’re going too hard or too fast.  Plus their natural enthusiasm might make them push harder than is safe in the name of fun or to please you.  The only way to safely get your dog up to speed is to start slow and build over time.  Be sensitive to cues of discomfort like licking paws, panting excessively, or refusing to run.

Be sensitive.  Above all, it’s important that you are willing to respond to your dog and know when to go easy.  Your instincts might tell you to push through your own discomfort, but if it seems like your dog is struggling, it’s probably time to take a rest.  Don’t let finishing your workout compromise the health of your pet.

Be prepared.  It might cramp your running style a little, but it’s still important to have the right puppy gear handy on your run.  The leash, some water, and waste bags are all good ideas, depending on your running locale and logistics.

A runner in New York is upset with (translation: suing) Adidas, claiming that he was “duped about the potential fitness benefits” of a new shoe designed to mimic barefoot running.  You might remember a similar shoe controversy when consumers were awarded a multi-million dollar settlement from Sketcher’s over the company’s claims about their funky Shape-up line.

These are obviously a couple of pretty extreme cases, but they both point to something very important for runners: be realistic with your expectations when it comes to shoes (or any other piece of fitness equipment for that matter).

Yes, choosing the right shoe is important and can have a big impact on your training.  But know, the newest or most expensive footwear on the planet isn’t going to make a radical difference in your performance.  You’re still the one doing the work.

If you’re in the market for new shoes or are just exploring the possibility of trying something a little more radical than a traditional pair, we’ve pulled a couple of old posts out of the archives for you.  These don’t cover space-age technology or the newest super-shoe — just the basics of shoe selection that matter to serious runners.

If you’re interested in what’s on your feet, take a moment to check out last Summer’s post “What shoes should I wear…”  For general tips on taking good care of the ones you have, take a look at “How to treat your running shoes right.”

And by all means, if you do find yourself with a shoe you feel strongly about (good or bad), please let us know about it.  We’re always curious about what people are using out there!

With Father’s Day coming up this weekend, lots of us are still trying to come up with the right gift or even just find the best way to tell Dad how much we appreciate him.  Well we’re definitely not in the greeting card or necktie business, but we do have some ideas for how you can share your love of running in a way that shows just how much you care.

Get him started.  We have a Bluefin app for just about every training scenario, so whether Dad is an ex-athlete looking for a way to get back on the horse or a fitness novice who wants to get into shape later in life, we’ve likely got a program that would work.  From Power Walk to Hal Higdon’s marathon program, apps are an inexpensive gift that are easy to give.  Check out the full suite here.  (Great for last-minute shoppers.)

Bonus points: If Dad doesn’t have Android or an iPhone, consider bringing him into the future with new hardware.  The logistics of giving a cell phone as a gift can be tricky, but an iPod Touch with an app or two preinstalled is a piece of cake.  If you have brothers or sisters, make them pitch in.

Take a Father’s Day run or walk.  Apps (and neckties and grilling gear) are great, but honestly the best thing you can do for most dads is spend some time showing them you care.  Make Dad your training partner this weekend and log a few miles together.  Let him set the pace — running if he’s into that or just going for a nice walk if he’s not.  Obviously it isn’t about speed or distance…just spending time together.

Bonus points.  Have siblings?  See if you can pull everyone together as a group for your run or walk.  There’s nothing quite like having the whole brood in formation, honoring their dad.

Get fit together.  Anybody can be a good kid on one Sunday a year, but if you want to really raise the Father’s Day bar, commit to some longer term training with Dad.  Decide on a program, get each of you set up with the appropriate app, and work together to complete it.  The motivation of a training partner will help both of you.  Keep in touch online or on the phone and share progress from week to week.

Bonus points?  Run together.  It probably won’t be realistic for the two of you to do daily train as partners, but definitely make an effort to convene at least occasionally.  Maybe schedule a run together every couple of weeks to check in or agree to complete a race together once the program is complete.

Hope everyone has a great, healthy, happy Father’s Day.

We’ve designed our programs to help you get from point A to point B, whether that’s from couch potato to 5k athlete or from wherever else you may be to a 10k,  a half marathon, or even a full 26.2 miles.  As we mature as runners and get more fitness and experience under our belts, we usually start to layer in some additional workouts that, training plan aside, are just good for your  fitness in general.

A weekly long run can be one of those workouts.

No matter how fast you get or how intense your everyday workouts become, there are huge benefits to making time for a solid, moderately-paced run (often the last workout of the week).

This isn’t a time when you go out to set a personal best or impress the neighbors with your interval speeds.  It’s a time to put the cruise control on, let your mind wander, and log some steady miles with good form and low intensity.

Why’s that so important?

When you do challenging interval work — burning muscles, heavy breathing, music cranked — you are definitely making your body stronger and becoming a faster runner.  What longer, lower intensity work can do is help you build a good cardiovascular base that will serve you well in the long term and help your body perform better during your higher intensity training.

Making time at the end of the week for a long easy run can help you flush out any soreness built up over the week and help you start the new week fresh and energized.  You’ll also be improving your cardio and helping your body recover more efficiency overall.

And if that isn’t enough reason to get you out there, a longer, no pressure run can be downright relaxing , too.  Give it a try this week (start planning for it today…maybe reserving Saturday or Sunday for your long run).  Just get out there and log some miles.  And don’t worry about your time!