Arcadia, MO

Arcadia, MO

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Beginner Running Program in Arcadia, MO

Beginner running program in Arcadia, MO. There are numerous benefits to starting a running program: it can boost mental health, help you manage your weight, reduce your risk of cardiovascular disease, and you can do it almost anywhere. But, if you want to start a beginner running program in Arcadia, MO, you may not know how to proceed, and how your body’s going handle more physical activity than your body’s used to. Professional physical therapists like those at Axes know how to help people increase their physical activity safely and effectively. Whether you’re hoping to return to form after a sports or work-related injury or are just trying to be more active in your day-to-day life, our team can help you learn proper form, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Keep reading this article to see our beginner running tips, request an appointment through our website, or reach out to the Axes location nearest you to learn more.

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

6 Reasons to Start a Beginner Running Program

When you start a running program, your body and mind receive numerous benefits, including:

  1. Weight management — The average person burns roughly 80 to 140 calories per mile, making running an excellent way to lose weight.
  2. Improved cardiovascular health — Running helps to strengthen the heart and lungs, lower blood pressure and cholesterol, and reduce the risk of heart disease.
  3. Increased muscle strength and endurance — Running helps to strengthen the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Better mood — Running is known to improve your mental health by producing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Increased longevity — Some studies indicate that running may lead to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Convenience — Running is an easy and inexpensive way to get regular 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 adapted to your current health and physical abilities.

While you may feel the proverbial “runner’s high” right away, in order to truly reap the benefits of starting a beginners running program in Arcadia, MO, it will take dedication.

6 Beginner Running Tips in Arcadia, MO

Getting from the couch to the track may be difficult for some Arcadia, MO residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about “winning;” it’s about persistence, constant improvement, and putting your body and mind in a better state. The following are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running a marathon. But if you haven’t done strenuous physical exercise in a while, or you’re just getting back to activity after an injury or surgery, doing too much too soon can have negative side-effects, and trying to do something you can’t may make you unmotivated. Begin your program by running slowly, and slowly build up how long you run for as your progress in your program.

    If your body isn’t used to physical activity, it’s OK to start by walking rapidly for 30 minutes and start running once you’re body’s used to an increased heart rate. You can also switch between running and walking in 2-minute intervals.

  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 advantages to getting good running shoes, including increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like hip rotation and knee-to-chest that improve range of motion will help prepare your body for the rigors of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and feels less soreness.
  4. Complement your running program with strength and cross training — Muscle imbalances affect how forces go through our joints, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain flexibility in your lower body and core.
  5. Stay hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet also complements certain running benefits, like weight management and a better mood.

  6. If you’re not feeling great, slow down or take a day off — Listen to your body after each run. 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 a sense, running will always be hard, as you’ll keep having to push yourself to your limits to see the benefits. 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 Arcadia, MO Can Be Part of Your Beginner Running Program

Our Arcadia, MO physical therapists are experts at treating injuries, or other musculoskeletal problems such as easing chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques proven to work through study and research, an Axes physical therapist in Arcadia, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Arcadia, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Create a personalized exercise program — We can help you come up with a beginner running program based on your specific needs and limitations. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also help you not be satisfied the with status quo, and introduce you to more rigorous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Correct technique is vital to avoiding injury and getting all the possible benefits from your running program. We’ll show you proper running form, and we also use motion video analysis to clearly see any flaws in your techniques.

    We can also show you the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention The best injury is the one that’s avoided. We’ll help you optimize your wellness through a personalized program that improves strength, range of motion, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — If you do suffer an injury, a physical therapist can help you get back to running and other things you love doing most quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce inflammation and pain in your legs, buttocks, and back.

Whether you’re looking to get into shape for the first time in a while, or become active again after an injury or surgery, the Arcadia, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Arcadia, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Arcadia, MO does wonders for both your body and mind. However, many people don’t know where to begin, or are unsure if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a holistic exercise plan that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Arcadia, MO, contact us online, or contact the Axes location nearest you.

Services Offered

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

Our Team

Stephen Brunjes
OTR/L, CEAS
Cassandra Wadlow
Front Office
Brian Little
Front Office Supervisor
Dena Rose
PT, CMPT
Eric Meyer
PT, DPT, CMPT
Anthony Meyer
PT, DPT, CMPT
Derrick Wolk
Clinic Director, MPT, CMPT
Natalie Carter
PT, DPT, Astym. Cert.
Kimberly Helm
Front Office Supervisor

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