The Flourishing Experiment

127: How to Run With and Away From Dogs with Veterinarian Ernie Ward

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Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about

why all dog breeds may make good running partners, the proper way
to run away from a dog if you think he or she is about to attack,
the importance of vaccinations, and Lyme disease. Serena Marie, RD,
shares some of her favorite unique vegan/vegetarian protein
options.

Featured Guest and Runner of the Week: Dr. Ernie

Ward

North Carolinian, University of Georgia College of Veterinary

Medicine graduate, Dr. Ernie
Ward, (who also happens to be an Ironman, certified personal coach,
surfer, and fantastic dad and husband) stops by to talk about best
dog running breed qualities, how to start running with your dog,
and more.

  • He wrote
    • Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to
    Save Their Lives.
  • He gives dog owners tips on how to run with their dogs:
    • #1: It has to be the dog’s idea. The dog’s
      • personality and lifestyle have to match that of a runner.
      • Just because a breed is predisposed to running well, doesn’t
        • mean each individual dog will be an amazing runner.
      • He’s seen beagles who can outrun greyhounds by leaps and
        • bounds. He’s seen whippets that can hold their own against
        labradors.
      • Short, stubby dogs might not be well suited for all climates or
        • conditions, but don’t let the breed be the persuading factor in
        choosing a canine running companion.
      • #2: Start out slow and easy. Even people try
        • to do too much too fast (which can lead to injury), so the same
        concept applies to our doggie friends.
        • If you and your dog haven’t been running together, start out
          • with a short run around the block of a quarter mile. Then gradually
          let your dog work their way up in mileage.
        • He has treated dogs for overuse injuries, so be aware that that
          • could be an issue.
        • #3: Evaluate your gear. Develop a system that
          • works for you and your dog. Consider using the following:
          • A handheld, short, four-to-five-foot leash (don’t use
            • retractable leashes for running—think “lanyard of death”)
          • A running belt attachment
          • Collapsable water bowl for longer runs—account for your dog’s
            • ability to stay hydrated and take a rest break every thirty minutes
            (dogs don’t perspire like we do)
          • He believes that all dogs have the potential to make great
            • running partners.
          • For both runners and cyclists, sometimes dogs may appear
            • ferocious or like they’re about to attack. In these instances, Dr.
            Ernie gives the following advice:
            • Steer clear, and avoid the situation. Do not approach dogs.
              • Move to the opposite side of the road or trail.
            • Most often dogs react out of a fear response. Forward-posturing
              • behaviors (elevated stature, erect ears or tails, hypervigilant
              posture) signal fear.
            • Don’t try to run away. If you do, try to seek protection like a
              • nearby house or a car if possible.
            • Stand still, be like a tree, and avoid eye contact. Most dogs
              • will rapidly approach you and then stop inches away from you.
            • If the dog tries to bite you, focus on getting out of the
              • situation and causing as little harm as possible to the animal and
              yourself.
            • Some people try to strike the dog if it’s biting, and he
              • suggests not doing so.
            • Ninety percent of all potential harmful situations are
              • avoidable in his opinion.
            • What if you’re running with your dog, and you’re approached by
              • another oncoming dog?
              • Optimism bias: This is a mindset that says, “My dog is a nice
                • dog and likes other dogs. Therefore, all other dogs like my
                dog.”
              • Try to remain as calm as possible, and try not to provoke the
                • dog. Put as much distance between you and the dog as possible.
              • Keep your dog restrained.
              • If you’re running near swamp lands, alligators, like most
                • reptiles are very docile. They’re not looking for a fight.
              • Accessibility: If you have access to calorically dense foods,
                • you’ll be more apt to overeat. If you have access to safe trails or
                sidewalks or a nearby gym, you’re more likely to exercise.
              • The same thing applies to our pets—do you have access to safe
                • areas to exercise like a dog park?
              • Ernie is passionate about vaccinations and end-of-life care for
                • pets. There’s been an ongoing debate in pediatric and veterinarian
                circles about how many vaccines are absolutely necessary. There’s a
                concern in cats with a devastating form of cancer that is believed
                to be related to the rabies vaccine. This led Dr. Ernie to question
                the old adage of vaccinating every year for everything.
              • He suggests making sure that your cat is only getting the
                • distemper vaccine every three years.
              • Ernie mentions Leptospirosis, which is a disease that raccoons,
                • deer, and rats carry. It causes kidney failure, and your dog can
                give it to you. There is a vaccine that has to be administered once
                a year.
              • When you visit your vet, ask these three important questions:
                • What are we here for? Is that necessary? Why is that
                necessary?
              • Lyme disease is more of a threat for humans than pets. If
                • you’re trail running, protect yourself against ticks (especially
                deer ticks). For dogs, there are vaccines out there. Ask your vet
                to explain each type of vaccine on the market.
              • If you have a dog, this year will be terrible for fleas and
                • ticks. If your dog is a reservoir for ticks, and those ticks detach
                in your home and make their way onto you, they can transmit Lyme
                disease. There are newer preventatives out there that will last
                more than a month at a time.
              • Kari asks about hypoallergenic dogs and allergies. He says
                • there’s really no hypoallergenic dogs. Dogs shed hair and skin
                cells, so until we have a dog that doesn’t shed those, there will
                always be some type of issue for folks with allergies to dogs.
                There are dogs that are less likely to cause allergic reactions,
                such as Havanese.
              • Allergy shots are a series of injections (weekly, then
                • bi-weekly, then every two to three months or so) that work for some
                people (about 50–60 percent of the time), but it’s not a great
                solution.
              • He founded the Association
                • for Pet Obesity Awareness, because he saw in his clinic an
                alarming rate of overweight dogs and cats. About 54 percent of dogs
                and 58 percent of cats are classified as obese.
              • Type II diabetes and osteoarthritis are both highly influenced
                • by your pet’s weight.
              • Find out why Dr. Ernie will never encourage anyone to do an
                • Ironman!
              • He’s found through experience that in his 20s, he focused on
                • building strength, in his 30s, he began to develop endurance, in
                his 40s, he pushed for ultra endurance, and in his 50s, his focus
                is on developing a strong core (long-distance ocean paddling) and
                enhancing flexibility (like yoga). In his 60s, he’ll start to dial
                things back to focus mostly on yoga and pilates.
              • He discusses the telltale signs of overuse injuries in dogs. If
                • you’re on a run, look for sudden shifts in pace, belabored
                panting/breathing, limping, or refusal to continue to run.
              • Dogs recovery considerably faster than humans, due to muscle
                • mass and they’re more adaptive to cellular injury and repair than
                humans.
              • Kari asks if bearded dragons are really the dogs of the reptile
                • family. (The Big Kahuna has a bearded dragon as a class pet.)
                Sometimes their environments can get too hot or too cold.
              • Ernie’s three web sites include the following:
                • com
                • org
                • vet

                  • Do you have a question that you’d like answered on air? Run on

                  over to therunninglifestyle.com, and
                  select the Send Voicemail blue button on the right-hand side of the
                  home page.

                  Final announcement The Delaware Marathon Festival

                  in Wilmington, DE, will be held on Saturday, May 7 (5K and kids
                  race) along with a TRLS meetup at noon EST on Saturday, May 7 at
                  the
                  Riverfront Market in the upstairs section. On Mother’s Day
                  (Sunday, May 8), the marathon, half marathon, and the relay races
                  will take place. Kari will be the relay race finish line announcer.
                  Go to the Contact tab of
                  the TRL site to let Kari know that you’ll be at the meetup!

                  There is a full

                  review of the Side Stitchy by Ginny page on the TRLS site! You
                  can get a
                  Side Stitch by Ginny headband with the TRLS logo on it too!

                  Head over to therunninglifestyle.com/join,

                  because you’ll get an exclusive invitation to something super big
                  and exciting that Kari is launching soon!

                  Serena Marie, RD

                  Serena Marie, RD, answers listeners’ questions about building
                  muscle by using vegan or vegetarian protein sources.

                  • Even if you are a meat eater, it’s always nice to have variety
                    • in your diet!
                  • Serena shares some unique ideas, such as the following:
                    • Powdered peanut butter like
                      • PB2: Because the
                      manufacturers have removed the fat from it, it’s now a food where
                      most of the calories are coming from protein instead of fat. While
                      peanuts are a healthy source of fat, if you’re someone who doesn’t
                      have a problem getting enough fat but do have a tough time getting
                      enough protein, this could be a good option for you. Warning: It
                      has added sugar, so consider the Jiff powdered peanut
                      butter. Add it to smoothies, oatmeal, desserts, cottage cheese,
                      and so on.
                    • Hemp seeds: Most of the calories come from
                      • fat, but for 3 TBSP, you get 11 grams of protein. It has all nine
                      of the essential amino acids (the amino acids that our bodies
                      cannot produce on their own). Amino acids are the building blocks
                      of protein. You need to eat them in order to get them into your
                      body, and your body needs these amino acids. They work almost like
                      a puzzle to fit together and build protein.
                    • Edamame: Add this to stir-frys with rice,
                      • quinoa, or with vegetables. Most of the calories are from protein
                      and fat. One cup has about 17 grams of protein. It also has the
                      essential amino acids. Buy organic if you can so that it’s not
                      genetically modified. Add some salt if you're looking for a salty
                      snack.
                    • Seitan: This is a gluten-containing source of
                      • protein. In terms of alternatives to meats like tofu and tempeh,
                      seitan is by far the highest in protein and lowest in fat and
                      carbohydrates. Three ounces of seitan has 18 grams of protein. You
                      can make gluten-free versions using buckwheat.
                    • After a hard workout or run, you want to ideally eat 20–30
                      • grams of protein, and these four options are something new or
                      different to try!
                    • Kari asks how often Serena likes to eat soy personally. If
                      • you’re eating it from a whole-food source, you can’t consume so
                      much phytoestrogen (a molecule that mimics estrogen) to cause
                      hormonal disruptions or damage. If you’re consuming it in a
                      processed form (soy milk, soy protein bars, soy nuggets), the
                      protein, fat, and fiber are stripped, and you’re apt to consume
                      more of it. In that case, she recommends staying away from it,
                      because your body can’t regulate the amount of phytoestrogen you’re
                      being exposed to.
                    • Kari mentions that
                      • soba noodles are very expensive and asks listeners if they know
                      why.
                    • Kari also talks about sundaes that she makes that include
                      • defrosted strawberries and blueberries, chia seeds, hemp seeds, and
                      sometimes some
                      Navitas cacao or coconut, and she thinks that might be another
                      good alternative as a yummy protein source.
                    • Serena answers why omega-6s aren’t the greatest. The body needs
                      • a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s
                      are the anti-inflammatory fats, and omega-6s are the
                      pro-inflammatory fats. We need to go out of our way to eat
                      omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp,
                      anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and
                      grass-fed pastured yogurt or butter..

                      Gratitude Jar (Woot! Woot!)

                      This week, Kari is grateful for the opportunity for the first

                      time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill &
                      Wine Bar. She’s also grateful for Siggi’s 4% yogurt.

                      Serena is grateful for experiencing her first Passover. She made

                      some great memories with her friend Jane’s family and got to try
                      gefilte fish. She also found the hidden afikoman, which is is a
                      half-piece of matzo which is broken in two during the early stages
                      of the Passover Seder and set aside to be eaten as a dessert after
                      the meal.

                      Kari announces the three upcoming books for the TRL Book

                      Club!

                      May 2016

                      The Champion’s Comeback: How Great Athletes Recover, Reflect,
                      and Reignite by Jim Afremow, PhD

                      June 2016

                      Super Mind: How to Boost Performance and Live a Richer and
                      Happier Life through Transcendental Meditation by Norman
                      E. Rosenthal, MD

                      July 2016

                      Runners of North America, A Definitive Guide to the
                      Species by Mark Remy

                      Kari was recently featured on the

                      Marathon Training Academy podcast in an episode called “Running
                      a Marathon for Charity—Interview with Kari Gormley.” She was also
                      on a podcast called
                      Faster Than Normal in an episode titled “ADHD Runner,
                      Podcaster, Wife and Mom, Kari Gormley.”

                      Finally, Kari was featured on

                      Swedish National Television talking about the presidential
                      primaries in Delaware.

                      Next week, Kari is thrilled to have Dr. Elena Fried on the show.

                      She specializes in Lyme disease, busts some Lyme disease myths, and
                      discusses what we can do to prevent it.

                      Contact:

                      Ernie Ward:

                      Website: DrErnieWard.com
                      Facebook: /DrErnieWard
                      Twitter: @DrErnieWard
                      YouTube: /DrErnieWard
                      Instagram: @drernieward

                      Serena Marie, RD:

                      Website: www.SerenaMarieRD.com
                      Facebook: /SerenaMarieRD
                      Twitter: @SerenaMarieRD
                      Instagram: SerenaMarieRD

                      Kari Gormley:

                      Facebook:
                      The Running Lifestyle Show
                      Twitter: @KariGormley
                      Instagram: @KariGormley

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