Gray Summit, MO

Gray Summit, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Gray Summit, MO

Beginner running program in Gray Summit, MO. The benefits of running are obvious: 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 Gray Summit, MO, you may have doubts about how to proceed, and how your body’s going hold up to increased exertion. Experienced physical therapists like those at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking to return to form after a sports or work-related injury or are just trying to get healthier, 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.

Keep reading this article to see our beginner running tips, contact us through our website, or call the Axes location closest to you to speak to a physical therapist today.

Beginner Running Program Gray Summit, MO | Injury Prevention | Physical Therapy Near Gray Summit

6 Reasons to Start a Beginner Running Program

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

  1. Weight management — The average person burns about 80 to 140 calories for every mile run, making running one of the more efficient ways to achieve weight loss.
  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 helps to strengthen the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Improved mental health — Running is known 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. Just one run 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 it doesn’t take any specific skills or knowledge to do it, and your program can be adapted to your current health and physical abilities.

While you may feel that “runner’s high” right away, in order to get the full benefits of starting a beginners running program in Gray Summit, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Gray Summit, MO

Getting from the couch to the track may seem daunting to some Gray Summit, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and hitting your stride. A beginner running program isn’t about competition with others; it’s about hard work, constant improvement, and taking care of your body. The following 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’re body isn’t used to it, or you’re just starting exercise again after an injury or surgery, over-exerting yourself can have negative side-effects, and setting unrealistic goals may make you want to stop altogether. Begin your program at a slow pace, and gradually 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 rapidly for 30 minutes and progress to running later. Another option is to alternate between running and walking in 2-minute periods.

  2. Wear the right shoes — One of the wonderful things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are proper shoes. There are many pros to buying good running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up before any physical activity. Dynamic exercises like high knees that boost range of motion will help prepare your body for the stress of running. After the run, it’s important to do static stretches and rest to help reduce the risk of injuries and recover faster.
  4. Combine running with strength and cross training — Muscle imbalances affect how forces go through our joints, and can cause injury or soreness. Having strong gluteal muscles and hip abductors can help correct those imbalances. 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 energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance certain running benefits, like weight management 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 a sense, 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 experience the benefits and be motivated to continue your program.

How a Physical Therapist in Gray Summit, MO Can Help Your Beginner Running Program

Our Gray Summit, MO physical therapists are experts at treating injuries, or other 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 Gray Summit, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Gray Summit, MO 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 help you come up with 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 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 the most out of your running program. We’ll show you correct 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 Once you start a running program, you don’t want to go back. We’ll help you optimize your wellness through a personalized program that boosts strength, range of motion, endurance, and coordination while running or performing other exercises.
  • Addressing injuries if they occur — 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 inflammation and pain in your legs, buttocks, and back.

Whether want to get healthier, or become active again after an injury or surgery, the Gray Summit, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Gray Summit, MO physical therapists can also assist you with:

Beginner Running Tips Gray Summit, MO | Beginner Running Running | Physical Therapists Near Gray Summit

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

Starting a beginner running program in Gray Summit, MO does wonders for both your body and mind. However, many people aren’t sure how to start, or are nervous about if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a holistic fitness plan that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Gray Summit, MO, contact us through our website, or reach out to the Axes location nearest you.

Services Offered

Services Offered
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  • Geriatric Physical Therapy
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  • Blood Flow Restriction Therapy (BFR)

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Stephen Brunjes
OTR/L, CEAS
Danielle O’Rando
Front Office
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Clinic Director, MPT

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