Canicross Conversations

Dr Juliet McGrattan returns to share expert insight into one of the most misunderstood topics in women’s health: menopause and its impact on running. Drawing on her experience as a former GP, runner, and author of The Runner’s Guide to Menopause, Juliet brings both professional knowledge and lived experience to a conversation that is honest, reassuring, and highly practical. Listeners are guided through what menopause actually means - including the often-overlooked perimenopause phase - and why symptoms can start much earlier than expected. The episode explores how hormonal changes can affect performance, motivation, recovery, and overall enjoyment of running, while reinforcing that every woman’s experience is unique. Importantly, the conversation focuses on what can be done. From adjusting training expectations and embracing slower running, to the importance of strength training, nutrition, and recovery, Juliet offers realistic strategies to help women continue running in a way that supports their changing bodies. There is also a balanced discussion around hormone replacement therapy, helping listeners understand when it may be helpful and why it isn’t a one-size-fits-all solution. This episode is empowering, informative, and inclusive, reminding runners that while menopause may bring changes, it can also be an opportunity to reconnect with running in a more sustainable and enjoyable way. Key takeaways Menopause includes perimenopause and post-menopause, not just one moment in time Symptoms can begin in your 30s or early 40s, often without obvious signs Running may feel harder due to hormonal, physical, and mental changes Losing motivation and performance is common, and normal Slow, steady running (zone 2) supports recovery and endurance Strength training is essential for muscle, bone, and long-term health Nutrition should focus on fuelling, not restriction. Mobility, balance, and core strength are key for injury prevention HRT can be helpful but should be an individual decision Running can still improve mood, identity, and social connection during menopause Timings 0.00 – Introduction and Juliet’s background 2.00 – Why the book was written 4.00 – What menopause actually means (peri, post, timeline) 7.30 – When symptoms can start and why many miss them 10.00 – Misinformation and the menopause “industry” 12.00 – Early signs in running: fatigue, slower pace, loss of motivation 16.00 – Mental health, anxiety, and confidence changes 20.00 – How menopause affects performance and recovery 24.30 – Practical training advice and slowing down 28.00 – Endurance vs speed and why sprint work still matters 33.00 – Injury risk, balance, and coordination 36.00 – Managing hot flushes and temperature when running 41.00 – Benefits of running during menopause 44.00 – Strength training and why it’s essential 48.00 – Nutrition, fuelling, and avoiding under-eating 53.00 – Hormone replacement therapy explained 58.00 – Positives of running through menopause 1:00.00 – Listener questions Resources mentioned The Runner’s Guide to Menopause – Dr Juliet McGrattan Our running podcast episode with Juliet McGrattan Our episode with Juliet on alcohol drjulietmcgrattan.com Juliet McGrattan Instagram 261 Fearless running groups Louise's blog about her menopause journey Photo credit: Endure Creative

Emily shares the story of Max, her timid and easily spooked Weimaraner who initially struggled with wearing a harness or coping with everyday noises such as wind. As a behaviourist, Emily offers valuable insight into working with nervous dogs, including how to approach training without pressure, why progress isn’t always linear, and how small wins can lead to big breakthroughs. The conversation explores practical techniques such as using positive reinforcement, tracking progress through video, and introducing confidence-building experiences in a safe and supportive way. Listeners will also hear how unexpected moments - like running with another dog or entering a first race - can unlock a dog’s potential. Max’s transformation from a fearful dog to a confident canicross racer, even achieving a fourth-place finish, highlights that success doesn’t require a “perfect” dog. This episode is packed with reassurance, actionable advice, and encouragement for anyone navigating life with a sensitive or reactive dog, showing that with the right approach, canicross can be accessible to all. Timings 0.00 – Introduction to Max’s transformation 1.05 – Max’s early behaviour and harness aversion 3.10 – First steps into canicross and early challenges 5.19 – Ruling out pain and understanding behaviour 8.44 – Measuring progress and staying motivated 11.23 – Breakthrough moments in training 12.50 – First race expectations vs reality 14.53 – Emotional finish and confidence growth 18.44 – Running with two dogs and building a team 22.00 – Equipment setup and race strategy 24.52 – Advice for owners of nervous dogs 25.21 – Handling setbacks and real-life challenges 32.20 – Managing reactivity during runs 34.27 – Goals and future plans 36.30 – Favourite race experience Links Episode 17 – Harness aversion Canix UK races Beat the Black Dog Canitrail event Perfect Dog Training (Instagram, Facebook, TikTok)

Louise and Michelle are joined by Rhys Denham, digital growth manager at Non-stop Dogwear, who shares his journey from UK teacher to living an outdoor-focused life in Norway. Listeners are taken behind the scenes of a life shaped by dogs, adventure and bold decisions, as Rhys explains how he made the leap abroad and embraced a new lifestyle centred around nature and movement. The conversation explores how their Dalmatians, Django and Amber, played a pivotal role in this transformation, including Amber’s recovery from a rare condition and how it influenced their direction. Rhys also shares how photography, community and social media opened unexpected doors, eventually leading them to Norway. A key highlight of the episode is an introduction to skijoring – skiing with your dog – including what it feels like, how to get started and the realities of learning a new sport in a completely different environment. From snowy trails and peaceful landscapes to the challenges of cross-country skiing, this episode gives a refreshing and honest insight into trying something new. Whether you’re curious about skijoring, love canicross or dream of combining dogs with outdoor adventure, this episode is packed with relatable experiences, practical insights and plenty of inspiration. Timings 1.07 – introduction to Rhys and moving to Norway 2.00 – leaving teaching and career change into digital marketing 3.00 – meet the dogs: Django and Amber 4.15 – Amber’s injury and recovery journey 6.00 – photography, social media and new opportunities 7.30 – discovering canicross and community events 10.00 – the move to Norway and job opportunities 14.00 – working in Norway and settling into a new lifestyle 15.00 – travelling across Europe with dogs and cats 18.30 – dogs adapting to snow and cold weather 22.00 – winter kit, booties and paw care 23.00 – introduction to skijoring 25.00 – learning to cross-country ski 31.00 – first skijoring experiences with the dogs 33.00 – speeds, safety and downhill challenges 36.00 – training dogs for skijoring 39.00 – distances and building endurance 41.00 – fitness benefits of skijoring 43.30 – quick fire round Sophia’s Instagram: https://www.instagram.com/sophutch Rhys’ Instagram: https://www.instagram.com/denham_photos

Louise and Michelle catch up after Louise’s busy few days at Crufts and share a behind-the-scenes look at what the event was really like, from the exhibition floor. From long days on the stand and meeting listeners in person, to fitting first-time runners with canicross kit and chatting to dog lovers curious about the sport, this is a warm, honest and practical conversation about what makes canicross so appealing. They reflect on just how much interest there is in canicross right now, especially from people who already run with their dogs but may not yet realise how much difference the right kit, knowledge and support can make. The episode also explores some of the most common questions beginners ask, including how to get started safely, what equipment you actually need, whether you have to race, and how to build both your own fitness and your dog’s confidence over time. Alongside Louise’s Crufts stories, Michelle shares her experience of coaching total beginners through taster sessions, with advice on stopping, starting, cue words and why going slowly in the early days matters so much. They also talk about finding local clubs, learning trail skills, and remembering that canicross should be fun, flexible and right for both dog and human. To round things off, they share brilliant listener contributions about the things people wish they had known when they first started. Expect encouragement, useful beginner tips, plenty of relatable moments, and a reminder that canicross can be as social, supportive and addictive as you want it to be. Timings 0.00 – Louise is back, Pickle is recovering, and the chat turns to Crufts 0.45 – Why this episode was inspired by conversations on the Crufts stand 2.22 – Best beginner episodes to go back and listen to first 3.04 – Behind the scenes at Crufts and Michelle’s social media role from home 5.00 – What Crufts is really like, from stand setup to five huge halls of dog-related shopping 7.29 – Who brings dogs to Crufts and the rise of dog influencers and ambassadors 9.42 – Louise meets service dogs, handlers and potential future podcast guests 10.04 – What a typical day on the stand looked like and the most popular kit 11.12 – The kinds of questions beginners were asking about canicross 13.02 – Why canicross is easier with some guidance and support 14.43 – Michelle’s top beginner tips from coaching taster sessions 16.03 – Why stop cues come before speed, and how to start introducing commands 17.42 – Why joining a club can make all the difference 18.31 – Teaching the “let’s go” cue and building enthusiasm 19.30 – You do not have to race to enjoy canicross 19.58 – Why getting kit fitted properly is so important 20.10 – Building your dog up slowly in harness, even if they already run 21.49 – Don’t forget your own running fitness and strength work 22.37 – Listener tips: what people wish they had known before starting canicross 24.39 – Wet feet, trail shoes and why mud comes with the territory 26.26 – Why trails are better than roads, and where trail beginners can start 27.06 – Unexpected speed boosts, prey drive and why canicross can become addictive 29.13 – More podcast resources for beginners and kit nerds 30.51 – Final encouragement for anyone thinking about giving canicross a go 32.19 – Louise reflects on meeting listeners at Crufts 33.22 – Final call for listener tips, guest suggestions and sharing the podcast Links mentioned in the episode Episode 37 – an early episode on starting out in canicross Episode 130 – beginner Q&A with Tracey from No Fuss Fill Episode 44 – trail shoes episode with Georgie Episode 27 – Jason Pascoe on harnesses Episode 94 – Jason Pascoe on dog coats Episode 125 – Fredrik, founder of Non-stop, on the brand story Episode 192 – Track and Trail Canine Outfitters on strength-tested harnesses Ultra Women episode(s) with Lily Canter – mentioned as a useful related listen List of canicross clubs around the country – to help listeners find a local club Canicross Conversations Instagram reel – community tips on what people wish they had known Goodwoof – upcoming event Louise mentions

Michelle chats to Seán and Louise from Canicross Ireland. www.canicross-ireland.com www.instagram.com/canicross_ireland https://www.tiktok.com/@canicross.ireland

Louise and Michelle chat to Lucynda, about how canicross has helped her anxious cockerXcollie Sansa. Lucynda is a behaviourist, so we also get an insight into other techniques that might help owners of other anxious dogs. www.dakotaschoiceabt.com