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From the greenways to group runs, run clubs and races; our dogs are often right there in the mix. But as we close out one of the hottest Julys on record, it’s a great reminder that running with your best four-legged friend requires a little more than just clipping on the leash and heading out.

Dogs, like people, are creatures of habit. They thrive on routine. (And we all know what it’s like when we have to skip our regular runs.) So if running is part of your dog’s routine, keeping them safe and comfortable in summer’s heat is the top priority. 

We spoke with Dr. Tom Watson, veterinarian and owner of Carolinas Veterinary Medical Hospital—and a runner who frequently logs miles with his own dogs—plus a few local runners about how they navigate steamy southern summers with their canine sidekicks.

Why Running in the Heat Is Extra Hard for Dogs

“Of course, it’s fun to run with your dog, but it’s not only the external temperature that you need to worry about,” Dr. Watson emphasizes. “Since dogs can’t really sweat, they pant to dissipate heat—it’s also the temperature of that surface that they’re running on.”

Unlike people, dogs don’t sweat through their skin; instead, they rely on panting to regulate body heat. If you’re a dog person, you probably knew that. But did you know that also makes dogs more prone to overheating? It’s especially true when running on sunbaked asphalt or concrete, which radiate heat back right back at your dog. 

Tips from the Experts (and Fellow Runners)

So how do expert and everyday runners keep their pups cool and happy through the dog days of summer? Here are the top tips:

1. Choose Your Time (and Route) Wisely

The best runs happen when both you and your dog are comfortable—or at least as comfortable as you can get this time of year. And for Rich Lyman and his dog, Oreo, that means an early start. 

“We only run in the mornings and are usually out the door by 7 and home by 8 before the heat really sets up,” he said. “The humidity, however, is brutal at that time of the day but it seems to affect me more than her. I tend to run much slower in the heat and correspondingly, so does she.”

Kate Emproto is a regular at local run clubs with her energetic German Shorthaired Pointer, Mickie. “I’ll often take Mickie out for a few miles before run club starts if I know it’s going to heat up,” she says. And while run clubs may have set routes, she makes sure to plan their runs on shady paths with water fountains. “I also make a mental note of local spots that leave out water bowls for dogs—such a thoughtful touch during the hot summer months and something Mickie and I really appreciate,” she told us.

2. Water, Water, Water

Hydration is essential. “Bring plenty of water for your dog,” Dr. Watson reminds. Dogs can overheat quickly, and offering water at regular intervals helps keep temperatures in check. 

Deanna O’Connor is a regular at the Matthews Run Club, and you can find her at the start line of most races with her dog, Charlie. Deanna says in this weather, she always heads out with both water and a bowl. “He also wears a cooling vest on our runs, and I carry along water and his water bowl,” she explains. On extra-hot days, she opts for shorter, more relaxed walks.

“On days I don’t run with Charlie he enjoys his casual walks in our neighborhood. He loves his morning walk which is typically a mile. 

3. Mind the Surface

The surface beneath your feet (and your dog’s paws) matters more than you might think. Asphalt and concrete can heat up rapidly—even when the air feels pleasant. According to the American Kennel Club, if you can’t comfortably place your hand on the pavement for 10 seconds, it’s too hot for your dog’s paws. Choose dirt trails, grassy parks, or shaded routes when you can.

Deanna and Charlie like Matthews Greenway, with its two water fountains, and Stevens Creek. 

Editor’s note: Indy and his running buddies, Hank and Gus, enjoy the shade at Evergreen Nature Preserve in East Charlotte, and the side trails at Boyce Road Park in south Charlotte. 

4. Adjust Grooming and Gear

A little prep goes a long way. Deanna helps Charlie stay cool with a close summer shave and a lightweight cooling vest. Granted, not every breed is a candidate for a summer buzz cut, so check out the internet for cooling collars, paw balm, or lightweight harnesses to see what works for your dog’s comfort. 

And no need to save that hydration vest just for your long runs. We use ours for carrying extra water and a collapsible, silicon bowl. 

5. Listen to Your Dog

No one knows your dog like you do. If they start dragging behind, pant excessively, or seem disinterested, that’s their cue for a break. “If they’re lagging back a bit, they’re telling you to slow down,” says Dr. Watson. 

Even with the best of plans, ensuring your dog’s safety and comfort is all about planning ahead, paying attention to what and how they’re trying to communicate with you, and adjusting as needed. With care, preparation, and some flexibility, you can still safely log some summer miles together. 

I’ll admit it. I’m a sucker for a good bag. I’m especially keen on a mid-sized canvas tote; the kind your parents probably lugged back and forth to the beach, ball practice, the grocery, or pretty much anywhere you needed to be. Part purse, part picnic basket, part field emergency kit; the older I get, the more I appreciate the utility of this kind of bag.  

One particular bag I’ve got has seen more sidelines, road trips, wet towels, and muddy shoes than any high school travel soccer club. It pops in and out of circulation, and is my current “trail days with the dog bag,” getting a couple of new reps each week. With permanent stains and scuffs from all types of adventures, it’s certainly nothing fancy; but it still dutifully performs at hauling stuff from one place to another. 

It’s not performance that makes this bag so special. I have plenty of newer, nicer ones. But whether the load is running shoes, dog treats, or library books; this bag is really just packed full of memories. I got it my first year coaching Girls on the Run back about 15 years ago. It was part of our supply kit; along with the curriculum, cones, other bits and pieces, and of course, a tube of toothpaste. Truly, an IYKYK item. But that’s a story for another day. When it’s wadded up on the floorboard after another soggy run, you wouldn’t know it had such a big job in its former life. 

This old bag was witness to countless kids running their first miles and their first 5k’s. Countless only because I never really kept track over the 6-plus seasons. I never expected it to be anything more than an opportunity to give a little back to running and to my kids’ elementary school. Then girls started writing about their experience in college entrance essays, or catching me in the grocery store to tell me they’d made the high school track team, or letting me know they’d be running their first marathon. And there are more where that came from.  

In a way, this bag is like the finishers’ medal or merit badge I never really knew I was earning. And, quite frankly, I probably haven’t earned it just yet. It’s just funny sometimes how stuff can harbor all sorts of memories. I guess that’s why a picture is worth a thousand words and all. And maybe it explains why your Mom saved all those elementary school art projects and report cards? 

Oscar Wilde had a lot to say about sentimentality and the emotions that come along with are borrowed, rather than bought. I’d like to believe the thoughts and emotions from those experiences were earned. In the best kind of way. Not every mile ended or even began with smiles and high fives. But every season seemed to end that way. 

Like everyone and everybody, my Girls on the Run girls changed over all those years. They grew up, got degrees, traveled, moved away – or back. Some are off doing great things. Others are still preparing for their next chapter. I’m father to some of these great girls, and still connected to a few more. There are volumes left to be written about what they’ll all do for themselves, their communities, or the rest of the world. Regardless of what time, politics, the economy, or life throws at them, I know they’ve got what it takes to carry on and do good work. 

Just like that old bag. 

Time, pace, distance, resting heart rate, recovery time. Temperature, relative humidity, macros, sweat rate. That’s just a short list of trackable running numbers; right off the dome, as they say. On a scale of one to ten, we’d say we often have zero interest in keeping up with a lot of those numbers. Granted, you can learn a ton about your running from studying that kind of post-run data, we’re not denying that; science is real, and all that jazz. But over the years, we’ve embraced more organic approach to running.

For some background, we’re “drive the route you just ran to see far you went,” years old. We had some of the first editions of the Timex Ironman watches. (Indiglo backlight, anyone?) We remember Gatorade in glass bottles and two flavors, popsicle sticks at the finish line, and when Thorlo socks were considered legit running gear. No, seriously. They actually were.

Not that any of that gives us some kind of competitive advantage. But the lack of constant, immediate feedback from some battery-powered apparatus, meant we were reliant on a far more complicated piece of equipment: our own bodies. Running by “feel,” if you will, requires a level of physical self-awareness that sharpens with continued and repetitive use; like learning a new language, playing an instrument, or swinging a golf club. And if you don’t use it, you lose it.

And with miles and years of practice, we can settle into a particular workout pace or heart rate zone just by feel. It’s more of a parlor trick anymore, since even the most finicky Garmin produces more accurate data. But really feeling it is more than reading numbers off your wrist. It’s about listening to what’s going on inside to generate those numbers. And deep down, we’ve all got the ability to “feel it,” since our bodies are constantly communicating with us. We’ve just got to listen. Feeling tired? Probably need a day off. Craving something salty? Maybe our electrolytes are a little out of whack. Legs like lead? We’re still recovering from the previous workout. Feeling frisky? Perhaps that PR could actually happen today…

Our brains are wired to protect us, of course. That includes protecting us from ourselves. But sometimes our brains need convincing that we’re not trying to run our bodies into the ground. We’re just trying to take our running to the next level. Sometimes the only way to get there means overriding both brain and body, and still knowing where to draw the line. It can be an uncomfortable internal conversation when you’re hardly halfway through a track workout.

Listen to your body. It’ll tell you just about everything you’ll need to know about your running. Keep an eye on that Garmin, too. That old Timex only wishes it could share that much data. But know when to put them all on airplane mode and just enjoy the run.

No matter how new you are to running, you’ve probably seen or heard of creatine. The muscle-building supplement is once again gaining popularity within the running scene. Maybe you associate it with bodybuilders or powerlifters, but there’s increasing conversation and science to back it up, that creatine may offer benefits to runners. And not just the type who are gunning for gold medals or sprints. We asked experts and real runners about it, so you can decide if creatine deserves a spot in your training or running routine.

What Is Creatine, Anyway?

Creatine is a naturally occurring compound found in your muscles, where it helps produce quick bursts of energy. In most cases, and for most people, it’s safe and easy to use. “Creatine is one of the most widely-studied sports supplements out there,” says Dr. Ryan Stempniak, a family and sports medicine physician at Novant Health. He’s also a lifelong athlete, and uses creatine in his own workout routine. “It builds up energy levels in the muscles for quick bursts of activity, like weightlifting and sprints, but can be beneficial for most every type of athletic activity.”

Who Might Benefit Most?

While creatine certainly isn’t a “must-have” for every runner, science is starting to show some perks—especially if speed is your thing. According to registered dietitians Kate Emproto and Matt Dengler from RxRD Nutrition here in Charlotte, sprinters and middle-distance runners (think 800m to 5k) may benefit the most. “All of these events rely heavily on the anaerobic system for energy (ATP-PCr), compared to endurance runners, who rely more on aerobic capacity,” they explain. More ATP means more explosive power: a/k/a, faster starts, stronger sprints, and better performance in those high-speed races.

If you’re mixing strength training into your routine – and quite honestly, we all should, Dr. Stempniak pointed out – creatine can give you an edge there, too. “It supports strength training sessions by enhancing power output and helping you push through more reps,” Emproto and Dengler note. That translates to better strength gains, more muscle efficiency, and a training boost you’ll actually feel.

While research on endurance runners and creatine is less robust, there are still some real potential benefits: improved recovery, electrolyte balance, and more efficient muscles. “It’s been shown to help with muscle recovery and cognitive ability, too,” says Dr. Stempniak. So, while it might not directly shave minutes off your marathon time, it could help you bounce back quicker and train harder. 

A Runner’s Perspective

Tarik Haniff is a Charlotte-area runner and former soccer player who started using creatine thanks to his background in powerlifting. “Overall, using creatine helps my energy levels throughout the day. When I’ve been on it for a few weeks, I can feel it and I feel energized throughout the day,” he tells us. Tarik cycles his creatine—six to eight weeks on, then a 10-day break—taking 5 grams per day and making sure to stay hydrated. “If you want to be a sustainable runner, you have to hit legs—and being on creatine will definitely help you with those workouts. And with overall attentiveness, too. I notice when I’m on creatine, I’m fired up for the rest of the day.”

How to Use Creatine Safely

If you’re curious about trying creatine, here are some practical tips from our experts:

• Stick with creatine monohydrate—it’s the most researched and effective form.
• Dose: 3-5 grams per day is safe and effective for most runners.
• Consistency matters—take it daily, even on rest days.
• Pair with carbs (like a banana or smoothie) to help your muscles absorb it.
• Stay hydrated! Creatine can cause some bloating or stomach upset, so drinking plenty of water is key.
• No “loading” (take large initial doses)—just stick with the daily amount.
• Try it in the off-season to see how your body responds.
• Talk to your doctor if you have any health conditions or are under 18—creatine isn’t recommended for minors^[1].

Should You Try Creatine?

At the end of the day, creatine isn’t a magic bullet—but it can be a helpful tool for some runners, especially if you’re looking to boost your speed, power, or recovery. Yes, that does seem like a pretty wide net. As Dr. Stempniak puts it, “For runners, it depends on what your goals are… there may be some benefit in there for you.”

While creatine is generally considered safe and easy to use for most people, there are potential but low-occurrence risks such bloating and water retention, dehydration and muscle cramps, and stomach upset. If you’re curious about creatine, you can try and see how your body responds. And as always, listen to your body and consult a healthcare professional if you have questions, or any preexisting health conditions or concerns. Remember: supplements are a personal choice and may not be right for everybody and every body. The best approach is the one that supports your goals, your body, and your running journey.

Summer has produced some first-time headlines. Or at the very least, some stuff we never thought we’d see: Baltimore forecast to be hotter than Furnace Creek; the term “heat dome” being used in everyday conversation; and health experts telling us to lay off the coffee and booze?

Before we go any further here, watch the weather and pay attention to your own body. Each of us manages the heat a little differently, and there’s zero shame in sitting it out or taking your workout indoors.

But let’s get back to this whole hydration thing.

As athletes and runners, we’re probably doing better than the average bear when it comes to staying saturated. These, however, are trying times.

“Hardly a day goes by in the clinic that somebody isn’t in there because of dehydration,” Dr. Keith Anderson told us. He’s the medical director for the Novant Health Charlotte Marathon, and a family medicine and sports medicine practitioner at the Novant Health Cotswold Medical Clinic.

“Whether that’s heart palpitations or dizziness or headaches,” he added, “a lot of the things that cause people to have daily symptoms or intermittent symptoms are because of dehydration, and definitely people don’t seem to realize how much they’re supposed to be drinking.”

DIY water station: Create your own little oasis by stocking a cooler on the porch or at the end of your driveway. Plan a route that passes your aid station often, and you’ll thank yourself later. Warning: this method does make it a little easier to call it quits. And sometimes, that’s the right thing to do. Bottle drops in the bushes: This OG method takes a little more planning, and there’s no guarantee your bottles will still be there if you drop them the night before your run. However, it’s still a pretty decent backup plan. For a more in-the-moment bottle drop, buy two bottles at your convenience store stop, then drop one along the way for replenishment on the return route.

Yay, ApplePay: Practically every convenience store takes credit cards, ApplePay, etc.. Slide one into your pocket, cap, or bag, and you’re good to go. Plan your route accordingly, and practically anything you’d need is just one aid station away. Ditch into the Drive-Thru: This one actually takes a little moxie, but we’ve found the drive-through window staff at most fast-food joints are more than willing to fill our water bottles or reusable cups. Use your best judgement about cutting line.

Phone a friend: Plan your route to pass neighbors and friends who wouldn’t mind leaving a bottle or two on the porch. If they’re runners, too, they’ll totally get it. Maybe they’ll even catch a few miles with you, too. Misery doesn’t mind company.

Frozen caps and bandanas (thanks, Coach!): Our old cross country coach introduced us to this one. He’d store our extra hats, caps, and bandanas in a cooler full of ice and we’d trade them out between loops. Add this to your DIY water station set-up. We’ll store a cap in the freezer to get a hot day’s run off to a cool start, too.

Got a creative way to stay hydrated out there? Let us know so we can share your wisdom with the bunch!