Affton, MO

Affton, MO

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Affton, MO

Beginner running program in Affton, MO. There are numerous benefits to starting a running program: it can boost your mood, help you lose weight, improve your cardiovascular health, and just about anybody can do it, almost anywhere. But, if you’re just starting a beginner running program in Affton, MO, you may have doubts about how to get started, and how your body’s going handle more physical activity than you’re used to. Licensed physical therapists like those at Axes know how to help people increase their physical activity safely and effectively. Whether you’re hoping to get back to peak performance after a sports or work-related injury or are just trying to get healthier, our team can help you learn proper form, understand if you’re healthy enough to begin a running program, and treat any running-related injuries you may sustain.

Read on below to see our our advise to beginner runners, schedule an appointment through our website, or contact the Axes location closest to you to speak to a physical therapist today.

Beginner Running Program Affton, MO | Injury Prevention | Physical Therapy Near Affton

6 Benefits of Starting a Beginner Running Program

Starting a running program does wonders for your body and mind:

  1. Weight management — Most people burns about 80 to 140 calories per mile, making running an excellent way to lose weight.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  3. Increased muscle strength and endurance — Running works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mood — Running has been shown to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Longer lifespan — Regular running has been linked to a longer lifespan. People who run live an average of three years longer than those who don’t.
  6. Accessibility — Running is a simple and budget-friendly way to get consistent exercise that doesn’t require equipment or a special field or court. It it doesn’t take any specific skills or knowledge to do it, and your program can be easily modified to suit individual needs, abilities, and limitations.

While you may feel the proverbial “runner’s high” right away, in order to get the full rewards of starting a beginners running program in Affton, MO, it will take dedication.

6 Beginner Running Tips in Affton, MO

Getting from the couch to the track may be difficult for some Affton, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and hitting your stride. A beginner running program isn’t about competition with others; it’s about tenacity, progressive improvement, and being healthy. The following are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress slowly — You may be excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you haven’t done strenuous physical exercise before, or you’re just starting exercise again after an injury, doing too much too soon could lead to injury, and setting unrealistic goals may make you unmotivated. Start out by running slowly, and gradually build up how long you run for in the coming weeks.

    If you feel like you’re very out of shape, it’s OK to start by walking briskly for half an hour and start running once you’re body’s used to an increased heart rate. Another option is to alternate between running and walking in 2-minute periods.

  2. Wear the right shoes — While shoes are the only “equipment” you need for running, it’s important to get the right ones. There are many pros to getting good running shoes, including increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up before a game or performance. Dynamic exercises like high knees that enhance range of motion will help get your body ready for the rigors of running. Static stretches after a run, as well as rest, help prevent injuries and improve your recovery.
  4. Complement your running program with strength and cross training — Running can lend itself to overuse injuries, so it’s a good idea to maintain your flexibility and keeping your muscles strong as you continue to run. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a personalized strength training program.
  5. Make sure you’re well-hydrated and maintain a healthy diet — Running and sweating increase the amount of water we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet also complements certain running benefits, such as weight loss and improved mental health.

  6. If you’re not feeling great, slow down or take a day off — Listen to your body when starting your beginner running program. While it’s important to make running a habit, you can injure yourself if you over-exert yourself. A little soreness should be expected. But, if you’re having significant pain, you should hold off on running until you heal. If the pain doesn’t subside or progressively worsens, seek out an appointment with your physician, or call Axes Physical Therapy for a free injury screening.

In some ways running never gets easier, as the more you improve the more you have to push yourself. But, the more you do it, the more you’ll experience the benefits and be motivated to continue your program.

How a Physical Therapist in Affton, MO Can Help Your Beginner Running Program

Our Affton, MO physical therapists can help with recovering from injuries and other musculoskeletal problems like dealing with chronic pain. But a licensed physical therapist can also be part of a wellness regimen aimed at improving your overall health. With exercises and techniques that are backed by evidence, an Axes physical therapist in Affton, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Affton, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a customized, safe, and effective exercise program to get to the level you need to be at.
  • Design a personalized exercise program — We can help you come up with a beginner running program designed specifically your specific fitness level. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also help you overcome plateaus, and progress to more challenging running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Moving in the right way is vital to avoiding injury and getting all the possible benefits from your running program. We’ll teach you correct running form, and we can perform motion video analysis to break down your movement.

    We can also teach you warm-up exercises to do before your run, and the best static stretches to do after.

  • Injury prevention Once you start a running program, you don’t want to go back. We’ll help you get in the best shape possible through a customized program that boosts strength, range of motion, endurance, and technique while running and when engaged in other physical activity.
  • Addressing injuries as they occur — If you do become injured, a physical therapist can help you return to running and other things you love doing most quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce swelling and pain in your muscles, tendons, ligaments, and cartilage.

Whether you’re looking to get healthier, or get back to the top of your game after an injury or surgery, the Affton, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Affton, MO physical therapists can also help you with:

Beginner Running Tips Affton, MO | Beginner Running Running | Physical Therapists Near Affton

Call Axes to Start Your Beginner Running Program in Affton, MO

Starting a beginner running program in Affton, MO does wonders for both your body and mind. However, many people don’t know where to start, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by creating a holistic fitness plan that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Affton, MO, make an appointment through our website, or contact the Axes location most convenient for you.

Services Offered

Services Offered
  • Physical Therapy
  • Pre/Post Surgical Rehabilitation
  • Acute Injury Management
  • Chronic Injury Management
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Zac Schniers
PT, DPT, CMPT
Sarah Barker
Front Office
Scott Gallant
PT, FAAOMPT, BDN
Stacey Collins
Clinic Director, PT, DPT, CMPT

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