Bethalto, IL

Bethalto, IL

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Beginner Running Program in Bethalto, IL

Beginner running program in Bethalto, IL. There are numerous reasons to begin a running program: it can boost your mood, help you lose weight, strengthen the heart and lungs, and it’s one of the most convenient ways to get exercise. But, if you’re contemplating a beginner running program in Bethalto, IL, you may not know how to proceed, and how your body’s going handle increased exertion. Experienced 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 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.

Keep reading this article to see our beginner running tips, contact us online, or call the Axes location nearest you to learn more.

Beginner Running Program Bethalto, IL | Injury Prevention | Physical Therapy Near Bethalto

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 about 80 to 140 calories per mile, making running one of the more efficient ways to achieve weight loss.
  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 physical strength and endurance — Running works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Better mental health — Running is known to reduce stress, anxiety, and depression by releasing endorphins and serotonin, chemicals that improve your mood.
  5. Longer lifespan — Regular running has been linked to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Accessibility — Running is an easy and budget-friendly way to get regular exercise that doesn’t require equipment or a special field or court. It it doesn’t require any specific skills or knowledge, and your regimen can be easily modified to suit individual needs, abilities, and limitations.

While you may feel that “runner’s high” right away, in order to truly reap the rewards of starting a beginners running program in Bethalto, IL, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Bethalto, IL

Going from the couch to the track may give pause to some Bethalto, IL residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about competition with others; it’s about determination, constant development, and putting your body and mind in a better state. The following are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress slowly — 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 getting back to activity after an injury or surgery, over-exerting yourself can have negative side-effects, and setting unrealistic goals may make you unmotivated. Start out at a slow pace, and gradually build up how long you run for as your progress in your program.

    If your body isn’t used to physical activity, may be a good idea to start by walking briskly for 30 minutes and progress to running later. Another option is to switch between running and walking in 2-minute intervals.

  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 running shoes. There are many pros to getting proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up to be at their best and prevent injuries. Dynamic exercises like leg swings and lunges that boost range of motion will help prepare your body for the stress of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and experience less soreness.
  4. Complement your running program with strength and cross training — Muscle imbalances impact how forces go through our joints, and can cause injury or soreness. Having hip and glute muscles can help ease the stress that running puts on the body. You also need to improve and maintain flexibility in your lower body and core.
  5. Make sure you’re well-hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also uses up 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 loss and improved mental health.

  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. It is safe to continue running as long as you follow these four guidelines 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, you can continue to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT get worse over time

In some ways running never gets easier, as the more you improve the more you’ll have to run to reach your limits. But the more you do it the more you’ll be motivated to continue doing it.

How a Physical Therapist in Bethalto, IL Can Help Your Beginner Running Program

Our Bethalto, IL physical therapists can help with recovering from injuries and other problems such as managing 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 Bethalto, IL can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Bethalto, IL can help you understand if you’re currently in good enough shape to run. If you’re not, we can create 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 based on your specific fitness level. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and progress to more strenuous running programs such as inclines or fartlek training.
  • Teaching proper running techniques — Proper form is vital to avoiding injury and getting the most out of your running program. We’ll show you appropriate posture and the best way to move your arms and legs, and we can perform motion video analysis to clearly see any imperfections in your form.

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

  • 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 improves strength, flexibility, endurance, and technique while running or performing other exercises.
  • Addressing injuries as they occur — If you do sustain an injury, a physical therapist can help you return to running and other activities you love quickly and safely. If you’re suffering from significant soreness, a physical therapist can reduce swelling and pain in your muscles, tendons, ligaments, and cartilage.

Whether want to get into shape for the first time in a while, or get back to the top of your game after an injury or surgery, the Bethalto, IL physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Bethalto, IL physical therapists can also help you with:

    Beginner Running Tips Bethalto, IL | Beginner Running Running | Physical Therapists Near Bethalto

    Call Axes For Help With Your Beginner Running Program in Bethalto, IL

    Starting a beginner running program in Bethalto, IL can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to begin, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by creating a holistic fitness program that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Bethalto, IL, contact us online, or call the Axes location nearest you.

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