Bellefontaine Neighbors, MO

Bellefontaine Neighbors, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Bellefontaine Neighbors, MO

Beginner running program in Bellefontaine Neighbors, MO. The benefits of running are any: it can improve your mood, help you manage your weight, improve your cardiovascular health, and nearly anybody can do it, almost anywhere. But, if you want to start a beginner running program in Bellefontaine Neighbors, MO, you may not know how to get started, and how your body’s going hold up to more physical activity than your body’s accustomed to. Licensed physical therapists like those at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking 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 running-related injuries you may sustain.

Keep reading this article to see our our advise to beginner runners, request an appointment through our website, or call the Axes location nearest you to speak to a physical therapist today.

Beginner Running Program Bellefontaine Neighbors, MO | Injury Prevention | Physical Therapy Near Bellefontaine Neighbors

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — Most people burns roughly 80 to 140 calories for every mile run, 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, core, and back, helping to improve overall fitness and endurance.
  4. Improved mood — Running is known 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. Just one run may add 7 hours to your life.
  6. Convenience — Running is an easy and inexpensive way to get regular exercise and you can do it pretty much 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 adapted to your current health and physical abilities.

While it probably won’t take long to get that “runner’s high“, in order to get the full benefits of starting a beginners running program in Bellefontaine Neighbors, MO, it will take dedication.

6 Beginner Running Tips in Bellefontaine Neighbors, MO

Going from the couch to the track may seem daunting to some Bellefontaine Neighbors, MO residents, but to get started, all you need to do is lace up your shoes. A beginner running program isn’t about “winning;” it’s about perseverance, progressive improvement, and taking care of your body. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Set realistic goals and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you’re body isn’t used to it, or you’re just starting physical activity again after an injury or surgery, doing too much too soon could lead to injury, and trying to do something you can’t may make you want to stop altogether. Begin your program at a slow pace, and gradually the distance you run as your progress in your program.

    If you feel like you’re very out of shape, it’s OK to start by walking briskly for half an hour and progress to running later. Another option is to switch between running and walking in 2-minute intervals.

  2. Get the right footwear — While shoes are the only “equipment” you need for running, it’s important to get the right ones. There are many benefits to getting proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up before a game or performance. Stretching and exercises like leg swings and lunges that improve flexibility will help get your body ready for the rigors of running. After the run, it’s important to do static stretches and rest to help prevent injuries and improve your recovery.
  4. Complement your running program with strength and cross training — Running can lead 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 personalized strength training program.
  5. Stay hydrated and maintain a healthy diet — Running and sweating increase the amount of liquids we need. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. A healthy diet is necessary to get that energy back. Having good nutrition also complements certain running benefits, like weight management and improved mental health.

  6. If you’re struggling, 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 never gets easier, as the healthier you are the more you’ll have to run to reach your limits. 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 Bellefontaine Neighbors, MO Can Help Your Beginner Running Program

Our Bellefontaine Neighbors, MO physical therapists can help with recovering from injuries and other problems such as offering relief for 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 Bellefontaine Neighbors, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Bellefontaine Neighbors, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Design a personalized exercise program — We can develop a beginner running program based on 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 introduce you to more rigorous running exercises such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to running safely and getting all the possible benefits from your running program. We’ll show 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 techniques for before your run, and the best static stretches to do after.

  • Injury prevention The best injury is the one that’s avoided. We’ll help you get in the best shape possible through a customized program that boosts strength, range of motion, endurance, and coordination 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 get back to running and other activities you love quickly and safely. If you’re suffering from significant soreness, a physical therapist can reduce inflammation and pain in your legs, buttocks, and back.

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

Other services we provide in Bellefontaine Neighbors, MO include:

    Beginner Running Tips Bellefontaine Neighbors, MO | Beginner Running Running | Physical Therapists Near Bellefontaine Neighbors

    Call Axes For Help With Your Beginner Running Program in Bellefontaine Neighbors, MO

    Starting a beginner running program in Bellefontaine Neighbors, MO does wonders for both your body and mind. However, many people don’t know where to start, 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 get the benefits of running safely. If you’re thinking about starting a beginner running program in Bellefontaine Neighbors, MO, make an appointment online, or call the Axes location nearest you.

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