Cottleville, MO

Cottleville, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Cottleville, MO

Beginner running program in Cottleville, MO. The benefits of running are clear: it can improve your mood, help you lose weight, improve your cardiovascular health, and just about anybody can do it, almost anywhere. But, if you’re just starting a beginner running program in Cottleville, MO, you may have doubts about how to get started, and if you’re healthy enough to handle more physical activity than you’re accustomed to. Experienced physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you want to get back to peak performance after a sports or work-related injury or are just trying to get healthier, our team can show you how to run safely, understand if you’re healthy enough to begin a running program, and treat any injuries or soreness you experience in your running program.

Read on below to see our beginner running tips, contact us online, or reach out to the Axes location nearest you for more information.

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

6 Reasons to Start 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 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 works the muscles in the legs, core, and back, helping to improve overall fitness and endurance.
  4. Improved mental health — Running has been shown to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Increased longevity — Regular running has been linked to a longer lifespan. People who run live an average of three years longer than those who don’t.
  6. Accessibility — Running is an easy and budget-friendly 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 regimen can be adapted to your current health and physical abilities.

While it likely won’t take long to get the proverbial “runner’s high“, in order to get the full rewards of starting a beginners running program in Cottleville, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Cottleville, MO

Getting from the couch to the track may seem daunting to some Cottleville, 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 “winning;” it’s about perseverance, constant development, and taking care of your body. Below are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  1. Be realistic 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 getting back to activity after an injury, over-exerting yourself could lead to injury, and trying to do something unrealistic may make you unmotivated. Begin your program at a slow pace, and slowly the distance you run 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 start running once you’re body’s used to an increased heart rate. Another option is to alternate between running and walking in 2-minute periods.

  2. Get the right footwear — 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 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 before any physical activity. Stretching and exercises like high knees that boost range of motion will help get your body ready for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and experience less soreness.
  4. Combine running with strength and cross training — Muscle imbalances impact how our joints experience force, and can cause injury or soreness. Having strong gluteal muscles and hip abductors can help ease the stress that running puts on the body. You also need to improve and maintain range of motion in your lower body and core.
  5. Stay hydrated and maintain a healthy diet — Running and sweating increase the amount of fluid we need. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also requires a lot of fuel. A healthy diet is necessary to get that fuel back. Having good nutrition will also enhance certain running benefits, like weight management and reduced stress.

  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 gets worse or doesn’t go away, seek guidance from a specialist, 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 >2 hours, you can continue 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 the healthier you are the more you have to push yourself. 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 Cottleville, MO Can Help Your Beginner Running Program

Our Cottleville, MO physical therapists can help with recovering from injuries and other issues 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 Cottleville, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Cottleville, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Create 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 push you to challenge yourself, and introduce you to more challenging running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper technique is essential to running safely and getting all the possible benefits from your running program. We’ll teach you correct running form, and we can perform 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 The best injury is the one that never happens. We’ll help you optimize your wellness through a customized program that boosts strength, range of motion, endurance, and form while running and when performing other physical activity.
  • Addressing injuries if they occur — If you do suffer an injury, a physical therapist can help you return to running and other activities you love quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce inflammation and pain in your legs, buttocks, and back.

Whether want to get healthier, or become active again after an injury or surgery, the Cottleville, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Cottleville, MO physical therapists can also help you with:

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

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

Starting a beginner running program in Cottleville, MO does wonders for both your body and mind. However, many people aren’t sure how 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 comprehensive fitness plan that will ensure you can enjoy the benefits of running safely. If you want to start a beginner running program in Cottleville, MO, request an appointment online, 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
  • Occupational Therapy
    • Certified Hand Therapy
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • DorsaVi Video Motion Analysis
  • Trigger Point Dry Needling
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Orthopedic Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization (IASTYM)
  • Spine Specialty – Manual Therapy Certified
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Amanda Gubbels
DPT, CMPT, ATC
Natasha Burtchett
Front Office Supervisor
John Ruesler
Clinic Director, DPT, CMPT, Astym Cert.
Megan Phillips
Front Office
Stephanie Heubi
Front Office
Hannah Drake
DPT, CMPT, ATC, LAT

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