Granite City, IL

Granite City, IL

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Granite City, IL

Beginner running program in Granite City, IL. There are numerous benefits to starting a running program: it can boost your mood, help you manage your weight, strengthen the heart and lungs, and nearly anybody can do it, almost anywhere. But, if you’re just starting a beginner running program in Granite City, IL, you may have doubts about how to get started, and if you’re healthy enough to hold up to more physical activity than you’re accustomed to. Experienced physical therapists like the ones we have here at Axes know how to help people increase their physical activity safely and effectively. Whether you’re looking to get back into shape 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.

Keep reading this article to see our beginner running tips, contact us through our website, or call the Axes location nearest you to learn more.

Beginner Running Program Granite City, IL | Injury Prevention | Physical Therapy Near Granite City

6 Benefits of Starting a Beginner Running Program

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

  1. Weight management — Most people burns about 80 to 140 calories per mile, making running an excellent way to lose weight.
  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 works the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Improved mood — Running has been shown to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Longer lifespan — Regular running has been linked to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Convenience — Running is an easy and inexpensive way to get consistent exercise and you can do it almost anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, and your program can be adapted to your current health and physical abilities.

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 Granite City, IL, it will take dedication.

6 Beginner Running Tips in Granite City, IL

Getting from the couch to the track may give pause to some Granite City, 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 competition with others; it’s about hard work, constant improvement, and taking care of your body. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress slowly — 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 starting exercise again after an injury or surgery, doing too much too soon could lead to injury, and trying to do something you can’t may make you unmotivated. Begin your program at a slow pace, and slowly build up how long you run for as your progress in your program.

    If you feel like you’re very out of shape, it’s OK to start by walking rapidly for half an hour and start running once you’re body’s used to an increased heart rate. Another option is to 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 pros 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. Static stretches after a run, as well as rest, help prevent injuries and reduce soreness.
  4. Combine running with strength and cross training — Muscle imbalances impact how forces go through our joints, 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. Make sure you’re well-hydrated and maintain a healthy diet — Running and sweating increase the amount of fluid we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also burns up a lot of energy. A healthy diet is necessary to get that fuel back. Following a proper diet also complements 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 persists or increases, seek guidance from 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 >2 hours, it is safe to advance to the next session
    • The presence of pain does NOT alter your normal pattern of gait (no limping or galloping – you are not a horse)
    • Pain does NOT get worse over time

In some ways running will always be hard, as the more you improve 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 Granite City, IL Can Be Part of Your Beginner Running Program

Our Granite City, IL physical therapists are experts at treating injuries, or other musculoskeletal 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 Granite City, IL can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Granite City, IL can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a customized, safe, and effective exercise program to get to the level you need to be at.
  • Create a personalized exercise program — We can develop a beginner running program based on your specific fitness level. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also push you to challenge yourself, and introduce you to more rigorous running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Running in the right way is vital 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 form.

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

  • Injury prevention Once you start a running program, you want to make sure you stay that way. We’ll help you optimize your wellness through a customized program that improves strength, flexibility, endurance, and technique while running and when engaged in other physical activity.
  • Treating any running injuries — If you do become injured, 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 swelling and pain in your muscles, tendons, ligaments, and cartilage.

Whether you’re looking to get healthier, or become active again after an injury or surgery, the Granite City, IL 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 Granite City, IL physical therapists can also assist you with:

    Beginner Running Tips Granite City, IL | Beginner Running Running | Physical Therapists Near Granite City

    Call Axes For Help With Your Beginner Running Program in Granite City, IL

    Starting a beginner running program in Granite City, IL can offer numerous benefits for both physical and mental health. However, many people don’t know where to begin, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by developing a holistic exercise program that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Granite City, IL, request an appointment online, or call the Axes location nearest you.

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