Arnold, MO

Arnold, MO

Get Healthier and Get Back to the Activities You Love

Beginner Running Program in Arnold, MO

Beginner running program in Arnold, MO. There are numerous reasons to begin a running program: it can improve your mood, help you manage your weight, strengthen the heart and lungs, and just about anybody can do it, almost anywhere. But, if you’re just starting a beginner running program in Arnold, MO, you may have doubts about how to proceed, and if you’re healthy enough to handle more physical activity than your body’s accustomed to. Professional physical therapists like the ones we have here 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 just need to be more active in your day-to-day life, our team can show you how to run safely, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Read on below to see our our advise to beginner runners, make an appointment online, or reach out to the Axes location nearest you for more information.

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

6 Reasons to Start a Beginner Running Program

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

  1. Weight management — The average person burns roughly 80 to 140 calories per mile, making running one of the more efficient weight losing exercises.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  3. Increased physical strength and endurance — Running helps to strengthen the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Better mental health — Running has been shown to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Longer lifespan — 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 a simple and inexpensive way to get consistent exercise and you can do it almost anywhere with just a pair of shoes. 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 it likely won’t take long to get that “runner’s high“, in order to truly reap the benefits of starting a beginners running program in Arnold, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Arnold, MO

Getting from the couch to the track may seem daunting to some Arnold, 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 perseverance, progressive development, and being healthy. Below are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Be realistic and progress slowly — You’re probably excited to start your running program, and may be challenging yourself to one day run that 4-minute mile. But if you haven’t done strenuous physical activity in a while, or you’re just getting back to activity after an injury or surgery, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Start out by running slowly, and gradually build up how long you run for in the coming weeks.

    If your body isn’t used to strenuous exercise, it’s OK to start by walking briskly for half an hour and progress to running later. Another option is to alternate between running and walking in 2-minute periods.

  2. Wear the right shoes — One of the great things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are proper shoes. There are many benefits to getting good running shoes, including arch support, cushioning, and injury and blister 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 high knees that boost flexibility 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 improve your recovery.
  4. Combine running with strength and cross training — Running can lend itself to overuse injuries, so make sure you are maintaining 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 dedicated strength training program.
  5. Stay hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also requires a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition will also enhance certain running benefits, like weight management and a better mood.

  6. Listen to your body — It will tell you if something is wrong. Although aches and pains are normal as you begin your running program, don’t ignore them. If pains gets worse or doesn’t go away, seek guidance from a medical professional, or visit Axes for a free injury screening. You can still run as long as you follow these four rules regarding your progression:
    • The pain is NOT sharp (under 3/10)
    • After completing a walk/run session, if you do NOT have increased swelling and or pain for more than 2 hours, it is safe to advance to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT get worse over time

In a sense, running never gets easier, 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 be motivated to continue doing it.

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

Our Arnold, MO physical therapists can help with recovering from injuries and other 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 proven to work through study and research, an Axes physical therapist in Arnold, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Arnold, MO can help you understand if you’re currently healthy enough to run. If you’re not, we can create a customized, safe, and effective exercise program to get your body up to shape.
  • Create a customized exercise program — We can develop a beginner running program designed specifically your specific needs and limitations. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and progress to more demanding running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Moving in the right way is vital to running safely and getting the most out of your running program. We’ll teach you appropriate balance and the best way to move your arms and legs, and we also use motion video analysis to clearly see any imperfections in your form.

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

  • Injury prevention Once you start being active, you don’t want to go back. We’ll help you get in the best shape possible through a personalized program that boosts strength, flexibility, endurance, and technique while running or performing other exercises.
  • Addressing injuries if they occur — 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 soft tissue.

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

Other services we provide in Arnold, MO include:

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

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

Starting a beginner running program in Arnold, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to begin, or are nervous about if their body can hold up to it. 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 safely. If you’re thinking about starting a beginner running program in Arnold, MO, contact us through our website, or reach out to 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
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Ashley Kraus
Front Office
Greg Nicholas
Clinic Director, MPT, CMPT

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