Running with a dog could be your answer to developing a running routine. There are many dogs that make great training partners. They don't complain, are always excited to go running with you, are reliable and on time.

If you don't have a dog, I have several recommendations. Your local Humane Society has many prospective pets looking for best friends. The American Kennel Club lists hundreds of breed-rescue groups from which to find running mates. Or borrow a friend's dog with running experience. All are starts. So how do you pick a breed (or mix) that is right for you? Dogs from sporting, working and herding groups are bred to be active mentally and physically from exercise. "Dogs that have a job tend to be less destructive and develop fewer behavioral problems," says veterinarian Ann Cavendar.

Larger terriers such as Airedales, Kerry blues (one of which won best-in- show at the recent Westminster Dog Show in New York City) and soft- coated Weimaraners are good choices. Dalmatians and standard poodles from the non-sporting group are great for running too.

Larry Newman of the Bars Running group has run as many as 20 miles with "Pre," his German short-haired pointer. Rocket Dog club member Bart Gregoroff often logs 10 miles with his cocker spaniel "Sergei." An AKC members' poll listed Labradors, golden retrievers and border collies as its top three running choices.

Leg lengths don't necessarily determine which dogs run best. Sometimes long-nosed dogs breathe easier. Having walked many dogs as a Humane Society volunteer, I've found that their talents vary. Some are speed demons that pull you along, some labor while scarcely moving, and some lope effortlessly at whatever pace you choose.

Get your dog a physical before starting a running program. Cavendar suggests checking the heart for congenital or acquired diseases, plus elbows and hips for orthopedic problems. Ask vets for recommendations based on your dog's build, too.

Younger dogs may adapt more quickly to running regimens, but wait until they're a year old so their growing bones and joints can endure the stress. Start by alternating some running with lots of walking, say 20 to 30 minutes every other day until your dog is in good shape.

Don't feed your dog large meals before a run and start each run slowly. Exercise mornings and evenings in summer months. Remember, a dog doesn't cool like you do and is always wearing a coat. On warm days, spray your pet with water and watch for signs of tiredness or excessive salivating.

Pay attention to your dog's recovery time. If he pants excessively or appears stiff, decrease speed or distance. Like runners, dogs need rest days. Two short runs may be better physiologically than one long, hard workout.

Offer reasonable amounts of water after exercise to prevent dogs from vomiting the excess. If your dog has a light-colored nose, apply sunscreen to stave off sunburn. Avoid running on concrete. Trails are great, but make sure your pet's toenails aren't too long. Dogs lack the cushioned insoles you are used to. Their pads will thicken, usually over 6-8 weeks of running. After running your pet in snow, wash its feet to remove irritating salt.

Older dogs need more rest and recovery time for injuries. Stifle (knee) injuries are most common in overweight and under-conditioned pets. Fit dogs are more alert and content. They sleep better and have more energy.

Make sure your dog has identification and is licensed. Reflective collars or small flashing lights can help at night or when low sun reflects off traffic.

A shoulder-harness may be easier on your companion than a leash. One or the other is a must when you run your dog in suburban areas. Avoid choke collars. There are some hands-free leashes available, but be confident about your dog's running behavior before you use one.

Cavender suggests training your dog to run on a slack lead to prevent collar-pulling and, possibly, collapsing the trachea. Newman recommends keeping your dog on the left side of you, providing enough leash to keep its rhythm but close enough that you can prepare for a sudden stop.

Many dogs are extremely loyal to their owners. They will follow without complaint no matter how much they hurt or need to stop. It's up to you to protect your dog by knowing its limits. And don't forget the poop bag.

Columnist Doug Kurtis hasn't gone to the dogs quite yet. The 51- year-old Michigander won his world-record 40th marathon last year, and continues to hound competitors half his age on the roads. He may be contacted at dkurtis@peoplepc.com.