Dogs Per Mile

How I Run While Traveling (Without Ditching My Training or My Vacation)

Wed, 30 Apr 2025 00:00:00 -0500

Running while traveling doesn't have to be stressful or intimidating if you plan ahead and use the right tools. Following a self-supported half marathon in Malibu alongside million-dollar mansions and scenic ocean views, I'm sharing what I've learned about maintaining training while exploring new places.

• Finding routes with apps like Garmin Connect and MapMyRun to see where locals run
• Using Google Maps to verify sidewalks, shoulders, and safe running conditions
• Taking advantage of Garmin's turn-by-turn navigation feature to prevent getting lost
• Driving or walking part of your planned route beforehand to ease anxiety
• Packing versatile running gear and shoes that work for multiple running conditions
• Bringing portable recovery tools like a mini massage gun for post-run care
• Planning hydration and fueling strategies when running without support
• Prioritizing safety by sharing your route, running in daylight, and populated areas
• Embracing vacation runs as experiences rather than performance challenges
• Building mental resilience through running in unfamiliar territories

Tag me in photos from your favorite vacation runs or share your travel running stories! Follow @DogsPerMilePod on Instagram and use hashtag #dogspermile to connect with our community.

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HIGH FIVES, RUNNER! 🙌

Before you hit the showers, let's make sure you're part of our running pack:

📱 FOLLOW ALONG
Track my daily dogs per mile count and running adventures:
Instagram: @DogsPerMilePod
TikTok: @DogsPerMilePod
👉🏻 Sign up for my weekly newsletter

🎉 JOIN THE COMMUNITY
Subscribe to never miss an episode
Share your DPM count using #DogsPerMile
Tag me in your run photos - I love celebrating your victories!

💫 WANT MORE?
Email your running questions: dogspermilepod@gmail.com

Until our next run together, remember: every step forward is progress, and every dog you see is bonus motivation. Keep running, keep smiling, and keep counting those dogs!

Running in the Dark: Why I'm Terrified and Excited About My First Relay Race

Wed, 16 Apr 2025 02:00:00 -0500

What happens when a control-loving, routine-dependent runner signs up for a 200-mile relay race with strangers, unpredictable running times, and sleeping in vans? That's exactly what I'm about to find out.

The Ragnar relay represents everything outside my comfort zone as a runner. As someone who meticulously plans her morning coffee time, enjoys solo runs, and has mastered the half-marathon distance, I'm now preparing for middle-of-the-night legs, team dynamics with people I've never met, and the challenge of covering 32 miles over a sleep-deprived 48 hours. This isn't just about physical endurance; it's about breaking through self-imposed limitations and arbitrary rules I've created for myself.

My journey toward this New Hampshire relay race reflects a deeper personal shift. After a challenging year that's shown me just how strong I can be when facing discomfort, I'm channeling that newfound resilience into adventures I previously deemed "not for me." While researching how experienced runners should train for these unique events (hint: there's surprisingly little guidance out there!), I'm discovering that preparation goes beyond physical training to embrace flexibility, unpredictability, and even unconventional fueling strategies like midnight Pop-Tarts. Will I become one of those Ragnar enthusiasts who can't stop talking about their relay experiences, or will I complete this once and never look back? Either outcome is perfectly fine because "you won't know if you hate it until you actually fucking do it."

Ready to challenge your own running comfort zone or curious about how this control freak handles her first Ragnar experience? Subscribe now and follow along as I document my training journey and preparation for running legs at all hours with strangers in New England. What limitations have you placed on yourself that might be ready for reconsideration?

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Breaking the Mold: My Husband's Non-Traditional Approach to Running & Training for the Brooklyn Half Marathon

Wed, 29 Jan 2025 00:00:00 -0600

In this episode of the Dogs Per Mile podcast, I interview my husband, Ed, about his journey into running, his experiences with training for the Brooklyn Half Marathon, and the dynamics of being married to a runner. We discuss Ed's athletic background, the challenges and joys of running, the importance of support systems, and how they balance their individual goals with their shared love for running. Ed shares his thoughts on what it means to be a runner, the significance of community, and his personal goals for the upcoming race.

As running partners in life, Ed and I explore the unique impact of running on our relationship, where the track becomes a mental escape and a source of personal fulfillment. We dive into the dynamics of supporting each other's aspirations in the running community, from logistics on race day to combining our love for travel with exciting races. These shared experiences highlight the importance of aligning personal interests and how running has played a pivotal role in enriching our lives.

Immerse yourself in the vibrant world of running identity and community inclusivity. We celebrate the diversity in the running community and challenge misconceptions about who qualifies as a "runner." From personalized training plans to eclectic music and quirky running fuel, we share our journey toward the Brooklyn Half Marathon. Stay connected with our running adventures and find joy in every step alongside our furry running companions, Yogi and Maple, on Instagram.

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Your Perfect Training Match: Finding a Plan That Fits Your Life

Wed, 22 Jan 2025 00:00:00 -0600

Imagine finding the perfect training plan that not only fits your life but also fuels your motivation to cross the finish line with joy. Through this episode of Dogs Per Mile, I share my personal running journey and the lessons learned from my first half marathon, guided by nothing more than a vague plan. You'll gain insights into the art of selecting a training plan that aligns with your unique goals and life circumstances, whether you're targeting a 5k, 10k, or a half marathon. We'll reflect on the balance between DIY running and structured guidance, making sure your journey is both successful and enjoyable.

With a plethora of training resources available, where do you start? This episode explores a range of options, from well-known free plans by icons like Hal Higdon and Jeff Galloway to innovative app-based solutions like Nike Run Club and Garmin. We'll weigh the pros and cons of each, focusing on consistency and personalization over flashy features. Whether you're a novice or a seasoned runner, these insights will help you streamline your training process, emphasizing convenient tools and the value of flexibility.

Joining a supportive running community can be a game-changer. In this episode, I highlight the importance of engaging with fellow runners online, sharing motivation, and celebrating victories, big and small.

Takeaways

You have all the tools that you need to enter your runner era.
There's no wrong choice when selecting a training plan.
You can always switch if it's not feeling right for you.
Free plans can be a great starting point for beginners.
Apps can provide personalized training plans that sync with devices.
Coaching offers accountability and personalized support.
Make sure your coach aligns with your values and goals.
Rest days are crucial for recovery and injury prevention.
Incorporate joy runs to keep your training enjoyable.
Understanding the components of a training plan is essential for success.

Chapters

00:00 Welcome to the Finale: Finding Your Perfect Training Plan
01:57 Exploring Free Training Options
07:32 The Rise of App-Based Training Plans
10:03 Personalized Coaching: The Ultimate Support
15:42 Interactive Picking your Training Plan
18:48 What Makes Up A Training Plan

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Choose Your Adventure: How to Pick the Perfect First Race

Wed, 15 Jan 2025 00:00:00 -0600

In this episode of the Dogs Per Mile podcast, host Bridget continues her series on entering your Runner Era by guiding listeners through selecting the right race. She shares personal anecdotes, emphasizes the importance of timing and location, and provides essential tips for making a race memorable. Bridget encourages new runners to thoroughly research and consider various factors to ensure a positive race experience.

• Importance of timing for optimal performance
• Evaluating local, destination, and virtual race options
• Significance of organizational quality and race amenities
• Understanding pacing strategies and time cutoffs
• Role of community support in enhancing race experiences
• Creating a personalized race checklist for effective decision-making

Please share this episode with anyone you think might benefit from it!

Chapters

01:55 Bridget's First Race Experience: Lessons Learned
10:00 Timing and Seasonal Considerations for Races
11:35 Local vs. Destination vs. Virtual Races
18:34 Making Your Race Memorable: Key Considerations
24:44 Researching Races: Tips and Resources

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From 5K to Half Marathon: Which Distance is Right for Your Runner Era?

Wed, 08 Jan 2025 00:00:00 -0600

In this episode of the Dogs Per Mile podcast, host Bridget Gaug guides listeners through the process of selecting the right race distance for their running journey. She discusses the importance of matching training loads with time commitments, debunks common myths about race distances, and provides insights into the training requirements for 5Ks, 10Ks, and half marathons. The episode emphasizes the significance of understanding one's current fitness level and lifestyle fit to avoid burnout and ensure a fulfilling running experience. Bridget encourages listeners to reframe their goals and consider performance over distance, making running accessible and enjoyable for everyone.

Takeaways

Choosing the right race distance depends on your time commitment.
5Ks are a great starting point for new runners.
Training for a half marathon requires a significant time investment.
You can train for a 10K with a mix of speed and endurance workouts.
It's important to consider your current fitness level when selecting a race.
Debunking the myth that you need to look a certain way to run races.
5Ks are accessible and can fit into busy schedules.
The 10K serves as a good stepping stone to longer distances.
Visualizing your race day can help motivate your training.
Reframing goals to focus on performance can lead to greater satisfaction.

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Running Unfiltered: Joy, Goals, & Finding Balance

Wed, 01 Jan 2025 00:00:00 -0600

What if pursuing your running goals could coexist seamlessly with the simple joy of the run itself? Join me, Bridget, as I share my journey of balancing the thrill of chasing a sub-two-hour half marathon with the pure pleasure of following a unique "dogs per mile" approach. I unpack the internal tug-of-war between staying goal-oriented and embracing the joyful moments that make each run special, all while striving to find a harmonious middle ground. Through personal anecdotes and reflections, I invite you to explore how acknowledging this balance can enrich your running experience, whether you're aiming for a personal best or simply savoring the scenery.

We also shine a light on the challenges runners often face, from societal pressures to fit within a specific brand identity to the often idealized portrayals of running on social media. By discussing these topics, I emphasize the importance of authenticity and staying true to oneself. Together, we navigate the complexity of the running journey, celebrating the freedom to be both a serious competitor and a fun-loving runner. So, whether you're counting your pace or counting dogs, this episode encourages you to embrace all facets of your running adventure.

Takeaways

It's important to find a balance between joy and performance in running.
Having performance goals doesn't negate the joy of running.
Authenticity in sharing running experiences is crucial.
Runners can be both serious and fun at the same time.
It's okay to not have everything figured out in your running journey.
The running community is diverse and complex.
Finding joy in challenging runs can enhance the experience.
Sharing goals can help create a supportive community.
It's normal for runners to wobble between different goals and joys.
Embracing both aspects of running can lead to a more fulfilling experience.

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Train for a Half Marathon with Orange Theory

Tue, 17 Dec 2024 19:00:00 -0600

Summary

In this episode, host Bridget Gaug tackles the common question: "Can you train for a half marathon while doing OrangeTheory Fitness?" The answer is a resounding yes. Bridget explains how OTF classes provide essential elements that many runners typically skip - strength training, speed work, and consistent cross-training. She breaks down how to adjust your outdoor running pace (hint: it's slower than your OTF base pace), emphasizes the importance of rest days, and provides a clear framework for combining OTF workouts with half marathon training. Whether you're a dedicated OTF member looking to tackle your first half marathon or a runner curious about incorporating group fitness, this episode offers practical strategies to help you reach your 13.1-mile goal while keeping the classes you love.

Takeaways

You can train for a half marathon and still do OTF.
OTF classes provide essential strength and endurance training.
Consistency in workouts is key to successful training.
Rest days are crucial for recovery and growth.
Outdoor runs should be at an easy pace, not base pace.
Prioritize long easy runs in your training plan.
Avoid skipping rest days to prevent burnout.
Adapt OTF workouts to fit your training needs.
Use benchmarks from OTF to estimate race times.
Incorporate fun elements like Dogs Per Mile to enjoy long runs.

Get your FREE Beyond Base Pace Plan Here!

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Breaking Up with Pace Pressure

Wed, 11 Dec 2024 00:00:00 -0600

Have you ever found yourself frustrated with your running pace, wondering why some days feel like a breeze while others drag you down? Join me, Bridget, on the Dogs Per Mile podcast, as I share my own journey from struggling with run-walk sessions to achieving sub-two-hour half marathons. By embracing a mindset focused on joy and self-discovery rather than just numbers, we explore how to make every step a celebration. It's time to focus on the happiness running can bring and share your own surprising pace moments with our community on Instagram at DogsPerMilePod.

Running isn't just about the numbers on your watch; it's about the personal growth and triumphs along the way. We tackle the challenge of comparing ourselves to others, especially in the social media age, and offer strategies to stay present and motivated. Discover how simple mantras and reframing negative thoughts can transform your running journey, helping you to appreciate each mile for its unique contribution to your progress.

As we age, our bodies change, and so do our running performances. There's no need to let these changes discourage you. Instead, we discuss how to adapt expectations and find new ways to measure success. Learn to run "naked," without the burden of metrics, and discover the joy in alternative measures like counting "dogs per mile." These practices aren't just about running better; they're about running happier and celebrating every victory, no matter how small. Share in the joy of running and join the conversation with our community.

Takeaways

Every runner experiences emotional ups and downs with pace changes.
It's important to recognize that feelings about pace can mess with your head.
You can be proud of showing up, even if the run is hard.
Mantras can help during tough runs, like 'run the mile that you're in.'
Reframing negative thoughts can lead to a healthier mindset.
Success in running doesn't always mean hitting a specific pace.
Your running journey is valid, regardless of speed fluctuations.
Finding joy in running can come from counting dogs per mile.
It's okay to adjust expectations during different training cycles.
Community support can help navigate the challenges of running.

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Kayla Jury on Breaking the Rules: Why Being Nice to Yourself Makes You Faster

Wed, 04 Dec 2024 05:00:00 -0600

Join us for a transformative journey on the Dogs Per Mile podcast as we welcome our first guest, Kayla Jury. A former "mileage junkie" turned health coach, Kayla shares her liberating experience of letting go of traditional running metrics in favor of counting dogs per mile. Her refreshing mindset has reignited her passion for running, offering an invigorating perspective for both seasoned marathoners and those just getting started. You’ll hear how focusing on joy and embracing the unexpected in every run can bring genuine fulfillment and renewed purpose.

Ever wondered how to break free from the mental and physical exhaustion of chasing past performances? We’ve got you covered. We explore the challenges of returning to running after a hiatus, and how letting go of rigid goals led to newfound enjoyment and natural improvements. By moving away from metrics and instead soaking in the surroundings, running becomes more about exploration and less about pressure. Discover how this intuitive approach can transform running from a daunting task to a pleasurable routine, sparking joy in every stride.

Celebrate the vibrant community of women runners with us as we highlight the power of encouragement over competition. This episode champions the unity within the running world, urging us all to cheer on each other's unique journeys without judgment. Through personal stories and lighthearted reflections, we emphasize how positivity and kindness can lead to personal growth and inspire others. Plus, enjoy some quirky anecdotes and motivational tips that paint running in a whole new, joyful light, complete with whimsical musings on running as a scented "Go-Getter" candle with champagne notes.

Takeaways

Embrace the joy in running and celebrate small victories.
Growth points are essential for building positive momentum in fitness.
It's important to focus on what makes you happy in your fitness journey.
Community support can significantly enhance your running experience.
Counting dogs during runs can add a fun element to your workouts.
Mindset shifts are crucial for overcoming self-imposed limitations.
You can only gain growth points; there are no negative points in your journey.
Self-acceptance is key to enjoying running again after a break.
Don't compare yourself to others; focus on your own progress.
Running should be about enjoyment, not just metrics.

Follow Kayla:

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The Serial Route Runner's Guide to Mixing Things Up

Wed, 27 Nov 2024 16:00:00 -0600

What if your running routine could bring joy instead of just ticking off miles? That's precisely what we explore as we adopt the Dogs Per Mile mindset, moving away from the clutches of traditional stats. Drawing from my personal experience of breaking free from monotonous runs and anxiety, I uncover how subtle changes, like reversing your route, can rekindle the excitement of your runs. Whether you've just laced up your first pair of running shoes or you're a marathon veteran, this episode offers practical insights to transform your running journey into a joyful adventure, keeping things fresh and challenging for your brain.

Prepare to reinvigorate your marathon training and find joy in every stride as we dive into creative strategies for big city races in New York and Chicago. From rating holiday lights to inventing backstories for neighborhood houses, we'll explore a treasure trove of fun ideas to spice up your runs and engage with your surroundings. Plus, discover how to shake up the social dynamics of your run club by switching route leaders and fostering a vibrant community spirit. With these engaging tips, you’ll be inspired to see running as more than just exercise—it's a celebration of each step and the stories along the way.

Takeaways

Many runners get stuck in routine ruts, limiting their growth.
Changing the direction of a run can provide a fresh perspective.
Engaging with seasonal decorations can make runs more enjoyable.
Running at different times of the day can enhance training.
Social aspects of running can introduce new routes and experiences.
Using tools like Garmin can help explore new routes without stress.
Creating games or challenges can add fun to routine runs.
Observing changes in the environment can keep runs interesting.
Incorporating variety can improve mental strength and resilience.
Runners should embrace the opportunity to explore and discover new paths.

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Navigating the Path to Respectful Running

Wed, 20 Nov 2024 00:00:00 -0600

Ever wonder why prioritizing joy over stats could revolutionize your running routine? Join me, Bridget, as I reveal the Dogs Per Mile mindset, a refreshing lens through which to view your running journey. Let's unlock the unwritten rules of safe running that could significantly enhance your safety and enjoyment. I'll share insights from my own experiences, including essential safety tips like wearing brightly lit vests and the importance of running against traffic to stay visible. These stories and tips aim to empower you to take charge of your safety while adding a dash of joy to every mile.

Courtesy and awareness should be at the forefront when hitting the pavement, especially in public spaces. Whether you're running solo or in a group, understanding considerate running etiquette is key to a harmonious community. In this episode, I'll offer practical advice on how to share space with fellow runners, dogs, and strollers—while keeping noise levels in check and ensuring safe interactions. We'll even touch on how to respectfully handle bathroom breaks during your run. It's all about fostering a respectful running environment that enhances the experience for everyone involved.

Show Notes:

🏃‍♀️ Safety First: Being Visible

The importance of being visible to vehicles
Recommended gear: NOX Gear Tracer 2 light-up vest
Tips for running in car-heavy areas
Why reflective gear is essential

🚗 Rules of the Road

Why you should run against traffic
Proper crosswalk etiquette
Making eye contact with drivers
Navigating areas without sidewalks

👥 Group Running Etiquette

How to avoid the "wall of runners"
Proper passing protocol
Communication tips when passing others
Group running formation best practices

🎧 Audio Awareness

Why speaker phone is a no-go
One earbud out rule
Bone conducting headphones as an alternative
Being aware of your surroundings

🐕 Special Considerations

Yielding to dogs and strollers
Handling bathroom breaks
"Pack it in, pack it out" philosophy
Being mindful of residential areas

🐾 Weekly Dogs Per Mile Breakdown

This week's stats: 24 miles, 14 dogs
Official DPM score: 1.7 dogs per mile
Bonus points for golden retrievers and mini Aussies

Key Takeaways:

Make yourself as visible as possible to vehicles
Always run against traffic and use crosswalk signals
Be courteous when running in groups
Stay aware of your surroundings
Share the space with other path users

Resources Mentioned:

NOX Gear Tracer 2 vest

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Grounded by the Run- Navigating Life's Storms with Resilience

Tue, 12 Nov 2024 19:00:00 -0600

Running has been my sanctuary during the heaviest of times, but what happens when the weight of the world makes lacing up feel almost impossible? Journey with me on the Dogs Per Mile podcast as I explore how running can be a powerful tool for understanding and processing emotions rather than merely escaping them. This episode reveals my personal struggle with maintaining motivation and purpose amidst societal and political challenges. You'll learn how running can transform into not just a physical activity but a mental balm that helps us become stronger advocates for causes we care about.

Join me as I tackle the complex emotions tied to finding joy in running, like grappling with feelings of guilt when the world feels so demanding. Discover playful approaches to rediscover joy on the trail, such as the "dogs per mile" mindset and the dedication mile practice. These techniques help transform your run into a purposeful journey. I also introduce a balance sheet method to help you align personal benefits with actionable community support. This episode celebrates running as a judgment-free zone and emphasizes inclusivity, featuring community runs with groups like Vine Street Brewing and supporting minority-owned local businesses like City Gym and Ruby Jeans Juicery.

Vine Street Brewery
City Gym
Ruby Jean's Juicery

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My Running Story & What’s Is DPM

Thu, 31 Oct 2024 19:00:00 -0500

In a world where social media feeds are filled with "easy" 15-mile runs and Boston qualifying times, finding joy in running can feel impossible for the average runner. Each week, Bridget, your running buddy and podcast host, brings practical tips, honest stories, and a refreshing perspective on making running fun through creative metrics like her signature "Dogs Per Mile" count. Hear her running origin story from wedding preparation to grief and grad school stress, running started as a solution to life's challenges.

Whether you're struggling with motivation or just need a break from the numbers game, this show reminds you that the best runs aren't always about the fastest splits – sometimes they're about the four-legged friends you meet along the way.

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