We all know that running makes humans healthier. Lace up a pair of shoes and, before you know it, you’re experiencing a boosted immune system, stronger body, higher bone density, and enhanced overall wellness. In many ways, running provides athletes with a fountain of youth.

　　But running with your dog further maximizes those perks, allowing you to further capitalize on your time on the trail. It’s easy to write this idea off, claiming that dogs just make us happier, so, of course we’d love our doggy trail runs more than our solo runs. However, current research shows that owning and recreating with a dog not only boosts mental health, it also boosts your physical strength and fitness. After looking into the details, here’s what else we know about the benefits of running with your dog.

　　1. Dogs Create Accountability to Get You Out the Door 

　　Research consistently demonstrates that spending time outside has largely positive impacts on the human mind, helping to calm anxiety and depression while boosting concentration and attention. It turns out that owning a dog increases the amount of time that you spend outside. In fact, dog owners have been shown to spend three times the amount of time exercising than non-dog owners. Plus, your running endurance gets a huge boost when you grab your pet and hit the trails.

　　British runner and coach Holly Stables, a former elite international marathoner and mountain runner, said that sometimes the UK’s weather makes her want to train inside, but being a dog owner forces her to get outside. “Sometimes I want to go on the treadmill,” she said, “but I can’t because I have to take the dog out.”

　　She added that running with your dog is likely to make the pet stronger, which can be both a blessing and a curse. Once they reach that peak level of fitness, they need to more regularly blow off steam, making you even more accountable to getting outside.

　　Stables said that her dog is easily as excited to get out the door as she is (more on this later), a sentiment he conveys by sitting at the bottom of the stairs while she puts her running shoes on, which makes it really difficult to choose to leave him at home. However, finding the balance between taking your dog on a run and prioritizing your training can be tricky.

　　“I think having a dog to run with, especially if you run a few times a week, is perfect. If you’re training really hard, it can be tricky,” she said.

　　For some runners, owning a dog might be just what they need to create a regular routine. Those who operate on a strict training schedule might find balancing doggy runs with training to be challenging. Or, in Stables’s case, sometimes she’ll take her dog out for the first few miles before dropping him off at home and continuing her journey.

　　Jeffrey Stern, a California-based runner and coach, agrees that owning dogs is more likely to get him out the door. “In my experience, most dogs want to get out and play and walk. It definitely keeps you active,” he said. “The daily walk, or even the daily double, is pretty non-negotiable. One of [my dogs] doesn’t like the rain; the other doesn’t mind the rain. But they’ve gotta get out. So even if we’re not running we’re walking or hiking. That’s definitely one of the benefits of having dogs—you can only be lazy to a point.”

　　RELATED: Top 10 Dog Breeds for Trail Runners

　　2. Dogs Can Positively Impact Your Speed Dog breeds and personalities vary widely, which means the effects of running with them may vary, too. Some dogs might be willing to sustain a fast pace for large chapters of time, while others might struggle with pacing or simply refuse to speed up.

　　Stern finds that his dogs increase the fun factor, and they often drive him to run faster. “I don’t run with them every day, but on the days I do we’re definitely moving,” he said. They add to his motivation, which can be a helpful tool on speed runs. “On days when I want to run fast, I’ll take them. They kind of know one speed until they drop (which is kind of the opposite of my training principle). I don’t think pacing is their strong suit.”

　　Stern’s dog’s relentlessness can be both a powerful tool and an Achilles’ heel. While the quality helps him increase his pace in some situations, it can be difficult to get his dogs to slow down their pace, which is why he’ll leave them home on moderate runs.

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　　3. Having a Dog Improves Your Heart Health Dog lovers almost immediately experience the feel-good release of oxytocin upon seeing a pup. Being around dogs not only makes many people happier, it also has a positive impact on their cardiovascular health.

　　A Swedish study that evaluated 3.4 million people between the ages of 40 and 80 with no history of heart disease found that dog owners had a 15 percent lower risk of cardiovascular disease. Additionally, dog owners are 31 percent less likely to die of heart-related conditions like strokes and heart attacks.

　　Not only do dogs seem to have a direct impact on heart disease, but they’ve also been shown to decrease heart rate and blood pressure in humans, meaning that they likely reduce stress and anxiety in conjunction with reducing heart disease risk factors.

　　Many of these benefits are reciprocal, meaning that dogs that run also experience a reduction in cardiovascular disease, too, while boosting joint health, respiratory function, and immune strength. And since dogs are also highly attuned to their owners, reducing your own anxiety and stress levels can help you to lower your dog’s levels, as well.

　　RELATED: How Running with My Dog Makes Me Feel Braver

　　4. Dogs Experience Runner’s High, Too

　　Finally, you’re not the only one that experiences the runner’s high. Dogs also experience this phenomenon, according to a study that was published in the Journal of Experimental Biology. Like the human endocannabinoid high, the dog’s runner’s high can last anywhere from a few minutes to a few hours, leaving them in a better state of both physical and mental health, which can lead to longer lives.

　　Additionally, running with your dog not only makes them feel good, but it also seems to increase the human-pup bond. “My first pointer was the love of my life from the time he was a pup. They’re very willful. They can really test you. When I started running with him, he just clicked. He wanted to be with you. It was so cool to see,” said Stables.

　　While, admittedly, there isn’t a wealth of research that evaluates whether people who are more inclined to own a dog are simply more active, there does seem to be a link between dog ownership and wellness. The benefits of running with your dog extend beyond the experience of joy. They encapsulate everything from enhanced fitness and health, to more feel-good chemicals and positive mental health outcomes.

　　Do you want to hold yourself accountable to spending more time on trail? Are you looking for ways to improve your overall health? Chances are that taking a pup out might help. Although the specific benefits of running with your dog are varied, the movement certainly contributes to better overhaul health, consistency, and accountability for both you and your furry friend.

　　RELATED: Can You Please Keep Your #%@-ing Dog Under Control?