Edwardsville, IL

Edwardsville, IL

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Beginner Running Program in Edwardsville, IL

Beginner running program in Edwardsville, IL. There are numerous benefits to starting a running program: it can boost mental health, help you lose weight, reduce your risk of cardiovascular disease, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Edwardsville, IL, you may have doubts about how to proceed, and how your body’s going hold up to more physical activity than your body’s used to. Experienced physical therapists like the ones we have here at Axes are experts in mobility and the musculoskeletal system. Whether you want 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.

Read on below to see our beginner running tips, contact us online, or call the Axes location closest to you to speak to a physical therapist today.

Beginner Running Program Edwardsville, IL | Injury Prevention | Physical Therapy Near Edwardsville

6 Benefits of Starting a Beginner Running Program

Starting a running program does wonders for your body and mind:

  1. Weight loss — The average person burns about 80 to 140 calories per mile, making running one of the more efficient weight losing exercises.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  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 is known to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that improve your mood.
  5. Increased longevity — Regular running has been linked to a longer lifespan. Just one run may add 7 hours to your life.
  6. Accessibility — Running is a simple and budget-friendly way to get consistent exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. It it doesn’t require any specific skills or knowledge, and your program can be easily modified to suit individual needs, abilities, and limitations.

While you may feel the proverbial “runner’s high” right away, in order to get the full benefits of starting a beginners running program in Edwardsville, IL, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Edwardsville, IL

Going from the couch to the track may seem daunting to some Edwardsville, IL 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 “winning;” it’s about persistence, constant 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 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 exercise in a while, or you’re just starting exercise 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 gradually build up how long you run for as you go.

    If your body isn’t used to strenuous exercise, 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 switch between running and walking in 2-minute intervals.

  2. Wear the right shoes — 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 running shoes. There are many pros to getting proper 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. Dynamic exercises like leg swings and lunges that boost range of motion 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 — Muscle imbalances affect how our joints experience force, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain range of motion in your lower body and core.
  5. Stay hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of energy. A healthy diet is necessary to get that fuel back. 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 when starting your beginner running program. 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 never gets easier, 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 Edwardsville, IL Can Be Part of Your Beginner Running Program

Our Edwardsville, IL physical therapists can help with recovering from injuries and other problems like 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 Edwardsville, IL can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Edwardsville, IL 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 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 techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is vital to avoiding injury and getting the most out of your running program. We’ll teach you proper running form, and we can perform motion video analysis to clearly see any flaws in your form.

    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’s avoided. We’ll help you get in the best shape possible through a customized program that boosts strength, range of motion, endurance, and form while running and when performing other physical activity.
  • Treating any running injuries — 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 swelling and pain in your legs, buttocks, and back.

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

Our Edwardsville, IL physical therapists can also help you with:

    Beginner Running Tips Edwardsville, IL | Beginner Running Running | Physical Therapists Near Edwardsville

    Call Axes to Start Your Beginner Running Program in Edwardsville, IL

    Starting a beginner running program in Edwardsville, IL 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 creating a comprehensive exercise plan that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Edwardsville, IL, contact us through our website, or contact the Axes location most convenient for you.

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