Doe Run, MO

Doe Run, MO

Get Healthier and Get Back to the Activities You Love

Beginner Running Program in Doe Run, MO

Beginner running program in Doe Run, MO. The benefits of running are clear: it can boost your mood, burn fat, strengthen the heart and lungs, and you can do it pretty much anywhere. But, if you want to start a beginner running program in Doe Run, 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. Licensed physical therapists like the ones we have here at Axes are experts in mobility and the musculoskeletal system. Whether you’re hoping to get back to peak performance 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, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Read on below to see our beginner running tips, make an appointment online, or reach out to the Axes location most convenient for you to speak to a physical therapist today.

Beginner Running Program Doe Run, MO | Injury Prevention | Physical Therapy Near Doe Run

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — The average person burns roughly 80 to 140 calories for every mile run, making running one of the more efficient 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 helps to strengthen the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Better mental health — Running has been shown to reduce stress, anxiety, and depression by releasing endorphins and serotonin, chemicals that improve your mood.
  5. Increased longevity — Some studies indicate that running may lead 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 regular exercise that doesn’t require equipment or a special field or court. It can be done by people of most ages and fitness levels, and your routine can be easily modified to suit individual needs, abilities, and limitations.

While it probably won’t take long to get that “runner’s high“, in order to truly reap the rewards of starting a beginners running program in Doe Run, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Doe Run, MO

Going from the couch to the track may be difficult for some Doe Run, MO residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about “winning;” it’s about tenacity, progressive development, 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 slowly — You’re probably excited to start your running program, and may have dreams of one day running a marathon. But if you haven’t done strenuous physical activity before, or you’re just starting physical activity again after an injury or surgery, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Begin your program by running slowly, and slowly build up how long you run for as your progress in your program.

    If you feel like you’re very out of shape, may be a good idea to start by walking rapidly for 30 minutes and start running once you’re body’s used to an increased heart rate. Another option is to switch between running and walking in 2-minute intervals.

  2. Get the right footwear — One of the wonderful 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 advantages to buying proper running shoes, including increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even the best athletes need to warm up before any physical activity. Dynamic exercises like leg swings and lunges that enhance flexibility will help get your body ready for the rigors of running. After the run, it’s important to do static stretches and rest to help prevent injuries and feels less soreness.
  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 personalized 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 burns up a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition also complements certain running benefits, like weight loss and improved mental health.

  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 persists or increases, seek our 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, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT continue to increase over time

In some ways running never gets easier, as the more you improve 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 Doe Run, MO Can Help Your Beginner Running Program

Our Doe Run, MO physical therapists are experts at treating injuries, or other musculoskeletal problems such as managing 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 are backed by evidence, an Axes physical therapist in Doe Run, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Doe Run, 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 your body up to shape.
  • Create a customized exercise program — We can help you come up with a beginner running program based on your specific needs and limitations. 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 demanding running exercises such as inclines or fartlek training.
  • Teaching proper running techniques — Correct form is vital to running safely and getting all the possible benefits from your running program. We’ll teach you proper 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 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 customized program that improves strength, flexibility, endurance, and technique while running or performing other exercises.
  • Addressing injuries as they occur — If you do become injured, a physical therapist can help you get back 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 legs, buttocks, and back.

Whether you’re looking to get into shape for the first time in a while, or become active again after an injury or surgery, the Doe Run, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Doe Run, MO physical therapists can also help you with:

Beginner Running Tips Doe Run, MO | Beginner Running Running | Physical Therapists Near Doe Run

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

Starting a beginner running program in Doe Run, MO can offer numerous benefits for both physical and mental health. 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 developing 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 Doe Run, MO, request an appointment through our website, 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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