Howell, MO

Howell, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Howell, MO

Beginner running program in Howell, MO. The benefits of running are obvious: it can improve mental health, help you manage your weight, strengthen the heart and lungs, and you can do it almost anywhere. But, if you’re contemplating a beginner running program in Howell, MO, you may have doubts about how to get started, and how your body’s going hold up to more physical activity than your body’s used to. Professional physical therapists like those at Axes are experts in mobility and the musculoskeletal system. Whether you want to return to form after a sports or work-related injury or just need to get healthier, 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.

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

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

6 Reasons to Start a Beginner Running Program

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

  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 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. Better mental health — Running has been shown to reduce stress, anxiety, and depression by releasing endorphins and serotonin, chemicals that improve your mood.
  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. Accessibility — Running is an easy and affordable way to get consistent exercise and you can do it almost anywhere with almost no equipment. It it doesn’t take any specific skills or knowledge to do it, and your routine 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 rewards of starting a beginners running program in Howell, MO, it will take dedication.

6 Beginner Running Tips in Howell, MO

Getting from the couch to the track may seem daunting to some Howell, MO 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 persistence, progressive 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. Be realistic and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running a marathon. But if you haven’t done strenuous physical exercise before, or you’re just starting exercise again after an injury, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Start out by running slowly, and gradually the distance you run as you go.

    If your body isn’t used to strenuous exercise, it’s OK 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 getting 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 enhance flexibility will help get your body ready for the rigors of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and reduce soreness.
  4. Complement your running program with strength and cross training — Running can lead to overuse injuries, so it’s a good idea to maintain your flexibility and keeping your muscles strong as you continue to run. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a personalized strength training program.
  5. Stay hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes cramping and headaches.

    Running also burns up a lot of energy. A healthy diet is necessary to get that fuel back. Following a proper diet will also enhance certain running benefits, such as weight management and a better mood.

  6. Listen to your body — It will tell you if something is wrong. Although some soreness is to be expected, pain might be an indication something is wrong. 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 over 2 hours, you can continue to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT get worse over time

In some ways 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 Howell, MO Can Be Part of Your Beginner Running Program

Our Howell, MO physical therapists are experts at treating injuries, or other issues 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 have been proven to work, an Axes physical therapist in Howell, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Howell, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Create 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 strenuous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to running safely and getting all the possible benefits from your running program. We’ll show you appropriate posture and the best way to move your arms and legs, and we also use 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 want to make sure you stay that way. We’ll help you optimize your wellness through a personalized program that improves strength, range of motion, 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 inflammation and pain in your muscles, tendons, ligaments, and cartilage.

Whether want to get healthier, or get back to the top of your game after an injury or surgery, the Howell, 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 Howell, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Howell, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to start, or are unsure 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 want to start a beginner running program in Howell, MO, contact us through our website, or reach out to the Axes location most convenient for you.

Services Offered

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

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Amanda Gubbels
DPT, CMPT, ATC
Natasha Burtchett
Front Office Supervisor
John Ruesler
Clinic Director, DPT, CMPT, Astym Cert.
Megan Phillips
Front Office
Stephanie Heubi
Front Office
Hannah Drake
DPT, CMPT, ATC, LAT

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