Fairview Heights, IL

Fairview Heights, IL

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Beginner Running Program in Fairview Heights, IL

Beginner running program in Fairview Heights, IL. There are numerous reasons to begin a running program: it can improve your mood, help you manage your 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 Fairview Heights, IL, you may have doubts about how to get started, and how your body’s going hold up to more physical activity than your body’s accustomed to. Experienced physical therapists like those at Axes know how to help people increase their physical activity safely and effectively. Whether you want to get back into shape after a sports or work-related injury or are just trying 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 running-related injuries you may sustain.

Keep reading this article to see our our advise to beginner runners, schedule an appointment through our website, or reach out to the Axes location nearest you to learn more.

Beginner Running Program Fairview Heights, IL | Injury Prevention | Physical Therapy Near Fairview Heights

6 Benefits of Starting a Beginner Running Program

When you start a running program, your body and mind receive numerous benefits, including:

  1. Weight management — Most people 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 improves heart and lung function and reduces heart disease risk factors like high blood pressure 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. Better mental health — Running has been shown to improve your mental health by producing endorphins and serotonin, chemicals that improve your mood.
  5. Increased longevity — Regular running has been linked to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Accessibility — Running is a simple and inexpensive way to get regular exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, and your routine can be adapted to your current health and physical abilities.

While you may feel that “runner’s high” right away, in order to truly reap the benefits of starting a beginners running program in Fairview Heights, IL, it will take dedication.

6 Beginner Running Tips in Fairview Heights, IL

Going from the couch to the track may give pause to some Fairview Heights, IL residents, but to get started, all you need to do is lace up your shoes. A beginner running program isn’t about competition with others; it’s about perseverance, constant development, and being healthy. The following are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress gradually — You’re probably 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 starting exercise again after an injury, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Start out by running slowly, and gradually build up how long you run for in the coming weeks.

    If your body isn’t used to strenuous exercise, may be a good idea to start by walking briskly for 30 minutes and progress to running later. Another option is to switch between running and walking in 2-minute intervals.

  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 running 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 professional athletes need to warm up before a game or performance. Dynamic exercises like hip rotation and knee-to-chest that boost range of motion will help get your body ready for the stress of running. Static stretches after a run, as well as rest, help prevent injuries and recover faster.
  4. Complement your running program with strength and cross training — Muscle imbalances impact how forces go through our joints, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain flexibility in your lower body and core.
  5. Make sure you’re well-hydrated and follow proper nutrition — Running and sweating increase the amount of water we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition also complements certain running benefits, such as weight loss 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 persists or increases, seek our 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 >2 hours, you can continue to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT continue to increase over time

In some ways 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 Fairview Heights, IL Can Help Your Beginner Running Program

Our Fairview Heights, IL physical therapists are experts at treating injuries, or other musculoskeletal 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 proven to work through study and research, an Axes physical therapist in Fairview Heights, IL can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Fairview Heights, IL can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Design a customized exercise program — We can develop a beginner running program based on your specific needs and limitations. We can also develop a cross training program. A physical therapist can also help you overcome plateaus, and introduce you to more demanding running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is vital to avoiding injury and getting the most out of your running program. We’ll show you correct running form, and we also use 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’s avoided. We’ll help you get in the best shape possible through a customized program that improves strength, flexibility, endurance, and coordination while running and when engaged in other physical activity.
  • Addressing injuries if they occur — If you do suffer an injury, a physical therapist can help you get back to running and other things you love doing most quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce inflammation and pain in your muscles, tendons, ligaments, and cartilage.

Whether want to get into shape for the first time in a while, or become active again after an injury or surgery, the Fairview Heights, IL physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in Fairview Heights, IL include:

    Beginner Running Tips Fairview Heights, IL | Beginner Running Running | Physical Therapists Near Fairview Heights

    Call Axes to Start Your Beginner Running Program in Fairview Heights, IL

    Starting a beginner running program in Fairview Heights, IL can offer numerous benefits for both physical and mental health. However, many people don’t know where to start, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by developing a comprehensive fitness program that will ensure you can enjoy the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in Fairview Heights, IL, contact us through our website, or reach out to the Axes location nearest you.

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