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

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