8 health benefits of running with your dog


Got a pup? Your four-legged friend can warm your heart but also help you stay healthy.

Running with your dog specifically is a great way to both exercise and spend time together. In fact, about 20 percent of Americans say they are happiest when running with their dog. On the flip side, most dogs need about 30 minutes of daily exercise.

Need more reason to upgrade your furry companion to your official running buddy? The following are eight health benefits of running with your dog.

Weight maintenance

Whether you or your pup are looking for health improvements through weight loss, you can benefit together from running consistently.

Just remember to start slow and with shorter distances. Both you and your dog will need to build up to faster paces and/or longer distances. But the effort will help you achieve your goals over time.

Improve your mood and reduce stress

Running with your pup can improve your mental health. If you’re feeling sad, frustrated or any other negative emotion, a short jog where you can connect with and focus on your dog can improve your mood.

It’s a great option to help balance the negative emotions that’ll come your way.

Because exercise helps you emotionally and mentally, you’ll also be better at handling stress from day to day when running with your dog.

Keep in mind that exercise has been proven to release endorphins that can increase your overall happiness and reduce stress as well. Dogs also have endorphins in their systems, just like humans. And those endorphins help dogs feel relaxed

In fact, reduced stress levels for dogs can reduce separation anxiety and loneliness

Sleep better at night

There are a number of benefits from exercise in general, but did you know that running with your dog will help you sleep better at night? Who wouldn’t like better sleep?

In fact, only 30 minutes of running can help you fall asleep faster (than if you hadn’t run). And we’d guess you’ll see your pup catch more Zs as well.

Reduce the risk of diabetes

Running consistently with your dog can positively impact your insulin sensitivity and blood sugar levels.

By improving these health factors, you reduce your risk of diabetes, but you’re also doing the same for your canine. Win-win.

Improve bone density

Like humans, dogs can experience joint pain and arthritis. By running together, you’ll both improve your bone density. You’ll also strengthen muscles that will help keep you both as limber as possible.

Stronger bones contribute to a longer health span for you and your pup.

Get smarter

Really! By running with your pup, you’ll actually increase the blood flow to your brain, which results in improved cognitive function.

But in general, running also can keep you more mentally alert as you age.

Live longer

Another huge benefit of running with your four-legged partner is actually living longer. Runners have a longer life expectancy, and that goes for active dogs as well.

The more active your lifestyle, the better off you both will be.

Stay motivated

While we all know that exercise itself has numerous benefits, it can still be difficult to stay motivated and committed to your new routine. Enter your four-legged running buddy who can help keep that drive going. The guilt of letting your pup down might overrule your desire to hit the snooze button or immediately head to the couch after work.

Not only will your dog help you get outside and moving, but over time, they’ll likely help you progress in your running abilities by staying so consistent. They’ll help inspire you to do more, run a little longer, or even tackle some dreaded hills since they’ll be by your side the entire time.

In other words, your pup can help make running something you look forward to and embrace rather than something you dread and want to quit.

In conclusion

Clearly, the health benefits of running with your dog are vast and numerous. When starting out, pick paw-friendly routes (where grass and soil are optimal, but asphalt is fine as long as they build callouses on their paws and it’s not too hot), follow a 5K training plan for beginners, keep your dog close on the leash to prevent pulling or tripping, work on your cues for both movements (like “faster”) or behavior (like “no” or “leave it”) to foster a level of communication when you encounter tempting sights, smells or other animals, and monitor whether your dog needs a break (which is possible if you notice rapid panting, excessive drooling, lowered tail, lagging behind, and so on).

On the flip side, keep in mind that not all dogs are cut out for running. Research your dog’s breed and speak with a dog trainer and/or your vet to better understand whether running is right for your dog (and how much makes sense to commit to).

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

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