Gilmore, MO

Gilmore, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Gilmore, MO

Beginner running program in Gilmore, MO. The benefits of running are clear: it can improve your mood, help you lose weight, improve your cardiovascular health, and almost anybody can do it, almost anywhere. But, if you’re contemplating a beginner running program in Gilmore, MO, you may not know how to proceed, and if you’re healthy enough to hold up to increased exertion. Licensed physical therapists like those at Axes know how to help people move their bodies safely and effectively. 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, understand if you’re healthy enough to begin a running program, and treat any injuries or soreness you experience in your running program.

Read on below to see our our advise to beginner runners, contact us through our website, or call the Axes location closest to you to speak to a physical therapist today.

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

6 Reasons to Start a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — Most people burns about 80 to 140 calories per mile, making running an excellent way to lose weight.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like high blood pressure and cholesterol.
  3. Increased physical strength and endurance — Running helps to strengthen the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Better mood — Running is known to reduce stress, anxiety, and depression by releasing 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 inexpensive way to get consistent exercise that doesn’t require equipment or a special field or court. It it doesn’t require any specific skills or knowledge, and your regimen can be adapted to your current health and physical abilities.

While it likely won’t take long to get the proverbial “runner’s high“, in order to truly reap the benefits of starting a beginners running program in Gilmore, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Gilmore, MO

Getting from the couch to the track may be difficult for some Gilmore, 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 competition with others; it’s about tenacity, constant development, and putting your body and mind in a better state. Below are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Be realistic and progress gradually — You may be excited to start your running program, and may have dreams of one day running a marathon. But if you’re body isn’t used to it, 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. Begin your program at a slow pace, and slowly the distance you run as you go.

    If you feel like you’re very out of shape, 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. Another option is to switch 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 proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like leg swings and lunges that boost range of motion will help prepare your body for the stress of running. Static stretches after a run, as well as rest, help reduce the risk of 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 strong gluteal muscles and hip abductors 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. Stay 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 uses up a lot of fuel. A healthy diet is necessary to get that energy back. Following a proper diet will also enhance certain running benefits, such as weight loss and reduced stress.

  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. It is safe to continue running 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 change how you walk or run
    • Pain does NOT get worse over time

In some ways running will always be hard, as the healthier you are the more you have to push yourself. But the more you do it the more you’ll be motivated to continue doing it.

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

Our Gilmore, MO physical therapists can help with recovering from injuries and 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 that are backed by evidence, an Axes physical therapist in Gilmore, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Gilmore, 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 develop a beginner running program designed specifically your specific fitness level. 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 strenuous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Moving in the right way is essential to running safely 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 imperfections in your techniques.

    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 optimize your wellness through a personalized program that boosts strength, flexibility, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — If you do sustain an injury, a physical therapist can help you get back to running and other activities you love quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce swelling and pain in your soft tissue.

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

Other services we provide in Gilmore, MO include:

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

Call Axes to Start Your Beginner Running Program in Gilmore, MO

Starting a beginner running program in Gilmore, MO does wonders for both your body and mind. 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 comprehensive exercise 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 Gilmore, MO, contact us online, or reach out to 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
  • Instrument Assisted Soft Tissue Mobilization
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Julie Freiner
OTR/L, CHT
Mitchell Hammack
PT, DPT, CMPT
Matt Williams
MS, OTR/L, ATC/L
Jennifer Szydlowski
Clinic Director, PT, CMPT
Kaysie Cope
Front Office
Lauren Vaughn
PT, DPT, CMPT, Astym Cert.

Locations

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Injuries and pain shouldn’t keep you from moving and doing the things you love.