Desloge, MO

Desloge, MO

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Desloge, MO

Beginner running program in Desloge, MO. There are numerous benefits to starting a running program: it can boost mental health, help you manage your weight, reduce your risk of cardiovascular disease, and almost anybody can do it, almost anywhere. But, if you want to start a beginner running program in Desloge, MO, you may have doubts about how to proceed, and how your body’s going hold up to increased exertion. Licensed physical therapists like those at Axes are experts in mobility and the musculoskeletal system. Whether you want to get back into shape after a sports or work-related injury or just need to get healthier, 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, schedule an appointment online, or reach out to the Axes location closest to you for more information.

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

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight management — The average person burns about 80 to 140 calories for every mile run, making running one of the more effective weight losing exercises.
  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, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mental health — Running has been shown to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that improve your mood.
  5. Longer lifespan — Some research suggests that running may lead to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Accessibility — 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 routine 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 benefits of starting a beginners running program in Desloge, MO, it will take dedication.

6 Beginner Running Tips in Desloge, MO

Going from the couch to the track may be difficult for some Desloge, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and pushing yourself forward. A beginner running program isn’t about competition with others; it’s about tenacity, constant improvement, and being healthy. 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 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 getting back to activity after an injury, over-exerting yourself 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 as your progress in your program.

    If your body isn’t used to physical activity, may be a good idea to start by walking rapidly for half an hour and start running once you’re body’s used to an increased heart rate. You can also alternate between running and walking in 2-minute periods.

  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 getting proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even the best athletes need to warm up before a game or performance. Dynamic exercises like leg swings and lunges that boost range of motion will help prepare your body for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and improve your recovery.
  4. Combine running with strength and cross training — Running can lead to overuse injuries, so it’s a good idea to maintain 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 follow proper nutrition — When we sweat, our bodies lose fluid. 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 fuel back. Having good nutrition will also enhance certain running benefits, like weight loss and reduced stress.

  6. Listen to your body — It will tell you if something isn’t right. 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 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 more than 2 hours, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT get worse over time

In a sense, 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 be motivated to continue doing it.

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

Our Desloge, MO physical therapists are experts at treating injuries, or 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 that have been demonstrated to be effective, an Axes physical therapist in Desloge, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Desloge, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Create a customized exercise program — We can develop a beginner running program designed specifically 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 not be satisfied the with status quo, and introduce you to more demanding running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper form is vital to running safely and getting all the possible benefits from your running program. We’ll show you correct running form, and we also use motion video analysis to clearly see any flaws 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 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 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 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 soft tissue.

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 Desloge, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in Desloge, MO include:

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

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

Starting a beginner running program in Desloge, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to begin, or are unsure if their body can hold up to it. Professional physical therapists like those at Axes can help by developing a comprehensive fitness plan that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Desloge, MO, contact us online, or call the Axes location nearest 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
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Vestibular Therapy and Post-Concussion Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Cassandra Wadlow
Front Office
Brian Little
Front Office Supervisor
Dena Rose
PT, CMPT
Eric Meyer
PT, DPT, CMPT
Anthony Meyer
PT, DPT, CMPT
Derrick Wolk
Clinic Director, MPT, CMPT
Natalie Carter
PT, DPT, Astym. Cert.
Kimberly Helm
Front Office Supervisor

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