Cedar Hill, MO

Cedar Hill, MO

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Cedar Hill, MO

Beginner running program in Cedar Hill, MO. There are numerous benefits to starting a running program: it can boost your mood, burn fat, strengthen the heart and lungs, and nearly anybody can do it, almost anywhere. But, if you’re just starting a beginner running program in Cedar Hill, MO, you may not know how to get started, and if you’re healthy enough to hold up to increased exertion. Professional physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. Whether you’re looking to return to form after a sports or work-related injury or just need 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 beginner running tips, make an appointment through our website, or reach out to the Axes location closest to you to learn more.

Beginner Running Program Cedar Hill, MO | Injury Prevention | Physical Therapy Near Cedar Hill

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 — Most people burns about 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 physical 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 has been shown to reduce stress, anxiety, and depression by releasing endorphins and serotonin, chemicals that improve your mood.
  5. Longer lifespan — Some research suggests that running may lead to a longer lifespan. People who run live an average of three years longer than those who don’t.
  6. Convenience — Running is an easy and inexpensive way to get consistent exercise that doesn’t require equipment or a special field or court. It it doesn’t require any specific skills or knowledge, 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 get the full rewards of starting a beginners running program in Cedar Hill, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Cedar Hill, MO

Getting from the couch to the track may seem daunting to some Cedar Hill, 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 hard work, constant development, and putting your body and mind in a better state. Below are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  1. Set realistic goals 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’re body isn’t used to it, or you’re just getting back to activity after an injury, 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 by running slowly, and gradually the distance you run in the coming weeks.

    If you feel like you’re very out of shape, it’s OK 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. 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 advantages to buying proper 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. Dynamic exercises like leg swings and lunges that enhance range of motion will help get your body ready for the stress of running. Static stretches after a run, as well as rest, help prevent injuries and reduce soreness.
  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 progress further into your program. 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 follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes cramping and headaches.

    Running also burns up a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance certain running benefits, like weight loss and reduced stress.

  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 some ways 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 Cedar Hill, MO Can Be Part of Your Beginner Running Program

Our Cedar Hill, 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 Cedar Hill, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Cedar Hill, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a customized, safe, and effective exercise program to get to the level you need to be at.
  • Design 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 help you not be satisfied the with status quo, and progress to more demanding running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct technique is essential to running safely and getting all the possible benefits from your running program. We’ll teach you proper running form, and we also use motion video analysis to clearly see any imperfections in your form.

    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 never happens. We’ll help you optimize your wellness 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 suffer 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 become active again after an injury or surgery, the Cedar Hill, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in Cedar Hill, MO include:

Beginner Running Tips Cedar Hill, MO | Beginner Running Running | Physical Therapists Near Cedar Hill

Call Axes For Help With Your Beginner Running Program in Cedar Hill, MO

Starting a beginner running program in Cedar Hill, MO does wonders for both your body and mind. 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 comprehensive fitness plan that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in Cedar Hill, MO, contact us through our website, or call 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
  • DorsaVi Video Motion Analysis
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

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