Hoene Spring, MO

Hoene Spring, MO

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Hoene Spring, MO

Beginner running program in Hoene Spring, MO. There are numerous reasons to begin a running program: it can improve mental health, burn fat, improve your cardiovascular health, and it’s one of the most convenient ways to get exercise. But, if you’re just starting a beginner running program in Hoene Spring, MO, you may have doubts about how to proceed, and if you’re healthy enough to hold up to increased exertion. Professional physical therapists like the ones we have here at Axes are experts in mobility and the musculoskeletal system. Whether you’re hoping to get back into shape after a sports or work-related injury or just need to get healthier, our team can show you how to run safely, understand if you’re healthy enough to begin a running program, and treat any running-related injuries you may sustain.

Read on below to see our our advise to beginner runners, schedule an appointment online, or reach out to the Axes location nearest you for more information.

Beginner Running Program Hoene Spring, MO | Injury Prevention | Physical Therapy Near Hoene Spring

6 Benefits of Starting a Beginner Running Program

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

  1. Weight loss — Most people burns roughly 80 to 140 calories per mile, making running one of the more efficient weight losing exercises.
  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 muscle 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 has been shown to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Longer lifespan — Some research suggests that running may lead to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Convenience — Running is an easy and affordable way to get consistent exercise and you can do it almost anywhere with almost no equipment. 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 that “runner’s high” right away, in order to get the full rewards of starting a beginners running program in Hoene Spring, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Hoene Spring, MO

Going from the couch to the track may be difficult for some Hoene Spring, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and hitting your stride. A beginner running program isn’t about competition with others; it’s about hard work, constant development, and putting your body and mind in a better state. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Set realistic goals and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you haven’t done strenuous physical exercise before, or you’re just starting exercise again after an injury, doing too much too soon could lead to injury, and trying to do something you can’t may make you unmotivated. Start out by running slowly, and slowly the distance you run as you go.

    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 switch between running and walking in 2-minute intervals.

  2. Wear the right shoes — 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 advantages to buying proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even the best athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like hip rotation and knee-to-chest that enhance range of motion will help get your body ready for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and improve your recovery.
  4. Combine running with strength and cross training — Running can lead to overuse injuries, so make sure you are maintaining your flexibility and keeping your muscles strong as you progress further into your program. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a dedicated strength training program.
  5. Stay hydrated and follow proper nutrition — Running and sweating increase the amount of fluid we need. Adequate hydration improves 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 will also enhance certain running benefits, such as weight management and reduced stress.

  6. Listen to your body — It will tell you if something is wrong. 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 medical professional, 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, you can continue 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 continue to increase over time

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 experience the benefits and be motivated to continue your program.

How a Physical Therapist in Hoene Spring, MO Can Help Your Beginner Running Program

Our Hoene Spring, MO physical therapists are experts at treating injuries, or other issues such as offering relief for chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques that are backed by evidence, an Axes physical therapist in Hoene Spring, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Hoene Spring, 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 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 push you to challenge yourself, and progress to more strenuous running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct technique is essential to running safely and getting the most out of your running program. We’ll teach you proper running form, and we can perform motion video analysis to break down your movement.

    We can also show you the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention Once you start being active, you don’t want to go back. 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 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 legs, buttocks, and back.

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

Our Hoene Spring, MO physical therapists can also help you with:

Beginner Running Tips Hoene Spring, MO | Beginner Running Running | Physical Therapists Near Hoene Spring

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

Starting a beginner running program in Hoene Spring, MO does wonders for both your body and mind. However, many people aren’t sure how to start, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by creating a comprehensive fitness program that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Hoene Spring, MO, contact us online, or call the Axes location closest to you.

Services Offered

Services Offered
  • Physical Therapy
  • Pre/Post Surgical Rehabilitation
  • Acute Injury Management
  • Chronic Injury Management
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • DorsaVi Video Motion Analysis
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Lauren Huckstep
Clinic Director, PT, DPT, CSCS, Astym Cert.
Christine Blocker
Front Office Supervisor

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