Bridgeton, MO

Bridgeton, MO

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Beginner Running Program in Bridgeton, MO

Beginner running program in Bridgeton, MO. There are numerous reasons to begin a running program: it can boost your mood, help you lose weight, reduce your risk of cardiovascular disease, and it’s one of the most convenient ways to get exercise. But, if you’re contemplating a beginner running program in Bridgeton, MO, you may not know how to get started, and how your body’s going handle increased exertion. Experienced 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 into shape 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, 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, contact us through our website, or contact the Axes location closest to you for more information.

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

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 roughly 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 high blood pressure and cholesterol.
  3. Increased physical strength and endurance — Running works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Improved mood — Running has been shown to reduce stress, anxiety, and depression by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  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. Convenience — Running is an easy and budget-friendly way to get consistent exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, 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 truly reap the rewards of starting a beginners running program in Bridgeton, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Bridgeton, MO

Going from the couch to the track may seem daunting to some Bridgeton, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and pushing yourself forward. A beginner running program isn’t about competition with others; it’s about hard work, progressive improvement, 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. Set realistic goals and progress gradually — You may be excited to start your running program, and may be challenging yourself to one day run 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, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Begin your program at a slow pace, and slowly the distance you run as you go.

    If you feel like you’re very out of shape, may be a good idea to start by walking rapidly 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 pros to getting proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even professional athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like high knees that improve flexibility will help get your body ready for the stress 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 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. Make sure you’re well-hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes cramping and headaches.

    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 some soreness is to be expected, pain might be an indication something is wrong. If pains persists or increases, seek our 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 over 2 hours, you can continue to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT continue to increase over time

In some ways 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 experience the benefits and be motivated to continue your program.

How a Physical Therapist in Bridgeton, MO Can Be Part of Your Beginner Running Program

Our Bridgeton, MO physical therapists can help with recovering from injuries and other problems like offering relief for 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 Bridgeton, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Bridgeton, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Design a personalized exercise program — We can help you come up with a beginner running program designed specifically 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 overcome plateaus, and progress to more challenging running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper technique is essential to avoiding injury and getting all the possible benefits from your running program. We’ll show you appropriate posture and the best way to move your arms and legs, and we also use motion video analysis to break down your movement.

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

  • Injury prevention Once you start a running program, you want to make sure you stay that way. We’ll help you get in the best shape possible through a personalized program that improves strength, flexibility, endurance, and form while running or performing other exercises.
  • Addressing injuries if they occur — If you do sustain an injury, a physical therapist can help you return to running and other things you love doing most quickly and safely. If you’re suffering from significant soreness, a physical therapist can reduce inflammation 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 Bridgeton, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in Bridgeton, MO include:

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

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

Starting a beginner running program in Bridgeton, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to begin, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by developing a comprehensive exercise plan that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in Bridgeton, MO, request an appointment online, or contact the Axes location nearest you.

Services Offered

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

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Antoinette Ghoston
Front Office
Brandi Arndt
MPT, CMPT
Brett Shelton
PT, DPT, OCS, COMT, CSMT
TJ Jung
PT, DPT
Megan Mason
OTD, OTR/L

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