Festus, MO

Festus, MO

Get Healthier and Get Back to the Activities You Love

Beginner Running Program in Festus, MO

Beginner running program in Festus, MO. There are numerous reasons to begin a running program: it can improve mental health, 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 Festus, MO, you may not know how to get started, and if you’re healthy enough to handle more physical activity than your body’s used to. Licensed physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking 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 our advise to beginner runners, make an appointment through our website, or call the Axes location closest to you to speak to a physical therapist today.

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

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 about 80 to 140 calories per mile, making running one of the more efficient ways to achieve weight loss.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  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, the brain’s natural feel-good hormones.
  5. Increased longevity — Some research suggests that running may lead to a longer lifespan. People who run live an average of three years longer than those who don’t.
  6. Convenience — Running is an easy and inexpensive way to get regular exercise and you can do it almost anywhere with almost no equipment. It it doesn’t require any specific skills or knowledge, and your routine 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 truly reap the benefits of starting a beginners running program in Festus, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Festus, MO

Going from the couch to the track may give pause to some Festus, MO 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 tenacity, progressive 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 slowly — You may be excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you’re body isn’t used to it, or you’re just starting exercise again after an injury or surgery, over-exerting yourself could lead to injury, and setting unattainable goals may make you want to stop altogether. Begin your program at a slow pace, and slowly the distance you run as your progress in your program.

    If your body isn’t used to strenuous exercise, may be a good idea to start by walking briskly 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 intervals.

  2. Wear the right shoes — While shoes are the only “equipment” you need for running, it’s important to get the right ones. There are many advantages to buying 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 hip rotation and knee-to-chest 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. Combine running 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 ease the stress that running puts on the body. 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 — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    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, like weight management and a better mood.

  6. If you’re not feeling great, slow down or take a day off — Listen to your body after each run. 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 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 Festus, MO Can Help Your Beginner Running Program

Our Festus, MO physical therapists are experts at treating injuries, or other issues such as easing 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 Festus, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Festus, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Design 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 help you not be satisfied the with status quo, and progress to more demanding running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is essential to avoiding injury and getting all the possible benefits from your running program. We’ll show you correct running form, and we can perform motion video analysis to clearly see any flaws in your techniques.

    We can also show you warm-up techniques to do before your run, and the best static stretches to do after.

  • Injury prevention The best injury is the one that’s avoided. We’ll help you get in the best shape possible through a personalized program that boosts strength, range of motion, 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 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 healthier, or get back to the top of your game after an injury or surgery, the Festus, 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.

Our Festus, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Festus, MO does wonders for both your body and mind. However, many people aren’t sure how to begin, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by creating a holistic fitness program that will ensure you can get the benefits of running without hurting yourself. If you want to start a beginner running program in Festus, MO, request an appointment online, or reach out to the Axes location closest to you.

Services Offered

Services Offered
  • Physical Therapy
    • Pre/Post Surgical Rehabilitation
    • Acute Injury Management
    • Chronic Injury Management
  • Occupational Therapy
  • Advanced Work Rehabilitation
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Certified Hand Therapy
  • Vestibular Therapy/Concussion Management
  • Trigger Point Dry Needling
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Mary McKinney
Front Office
Helen Ziegler
Front Office
Kaila Mikesch
PT, DPT, CMPT
Ryan Knuckles
PT, DPT, Astym Cert., Dry Needling Cert.
Ernie Goddard
Clinic Director, PT
Natalie Carter
PT, DPT, Astym. Cert.
Emma Witte
PTA, ASTYM Cert.
Bailey Abt
Front Office
Kelly Barnes
Physical Therapist

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