Dutzow, MO

Dutzow, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Dutzow, MO

Beginner running program in Dutzow, MO. There are numerous benefits to starting a running program: it can improve your mood, burn fat, reduce your risk of cardiovascular disease, and almost anybody can do it, just about anywhere. But, if you want to start a beginner running program in Dutzow, MO, you may not know how to proceed, and if you’re healthy enough to handle increased exertion. Licensed physical therapists like those 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 help you learn proper form, understand if you’re healthy enough to begin a running program, and treat any running-related injuries you may sustain.

Keep reading this article to see our our advise to beginner runners, contact us online, or reach out to the Axes location closest to you to learn more.

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

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — The average person burns about 80 to 140 calories for every mile run, making running one of the more effective ways to achieve weight loss.
  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, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mental health — Running has been shown to improve your mental health by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Longer lifespan — Some studies indicate that running may lead 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 inexpensive way to get regular exercise that doesn’t require equipment or a special field or court. It it doesn’t take any specific skills or knowledge to do it, and your regimen can be easily modified to suit individual needs, abilities, and limitations.

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 Dutzow, MO, it will take dedication.

6 Beginner Running Tips in Dutzow, MO

Going from the couch to the track may give pause to some Dutzow, 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, progressive development, and taking care of your body. The following are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress gradually — You may be excited to start your running program, and may be challenging yourself to one day run a marathon. But if you haven’t done strenuous physical activity before, or you’re just getting back to activity after an injury, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Start out at a slow pace, and gradually 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 progress to running later. 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 pros to getting good running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even professional athletes need to warm up before a game or performance. Stretching and exercises like high knees that boost 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 recover faster.
  4. Complement your running program 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 follow proper nutrition — Running and sweating increase the amount of water we need. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also uses up a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition will also enhance certain running benefits, like weight management and improved mental health.

  6. Listen to your body — It will tell you if something isn’t right. Although aches and pains are normal as you begin your running program, don’t ignore them. If pains gets worse or doesn’t go away, 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 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 continue to increase 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 experience the benefits and be motivated to continue your program.

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

Our Dutzow, 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 Dutzow, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Dutzow, 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 help you come up with 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 overcome plateaus, and introduce you to more demanding running techniques 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 teach you correct running form, and we also use motion video analysis to clearly see any flaws in your form.

    We can also teach you warm-up techniques to do 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 optimize your wellness through a customized program that improves strength, range of motion, endurance, and form while running and when engaged in other physical activity.
  • Addressing injuries if 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 suffering from significant soreness, a physical therapist can reduce inflammation and pain in your legs, buttocks, and back.

Whether you’re looking 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 Dutzow, MO physical therapists at Axes are here to help guide you through your beginner running program with safe exercises and techniques that have been proven to be effective.

Other services we provide in Dutzow, MO include:

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

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

Starting a beginner running program in Dutzow, MO can offer numerous benefits for both physical and mental health. 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 developing a holistic fitness plan that will ensure you can get the benefits of running without hurting yourself. If you want to start a beginner running program in Dutzow, MO, request an appointment online, or call the Axes location nearest you.

Services Offered

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

Our Team

Stephen Brunjes
OTR/L, CEAS
Brittany Stapp
Front Office Supervisor
Kelsey Kessler
PT, DPT, Astym. Cert.
Sara Dowil
OTR/L, CHT
Mike Faris
Clinic Director, PT, CMPT
Kelly Basler
Front Office
Megan Mason
OTD, OTR/L

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