Innsbrook, MO

Innsbrook, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Innsbrook, MO

Beginner running program in Innsbrook, MO. There are numerous reasons to begin a running program: it can improve mental health, burn fat, reduce your risk of cardiovascular disease, and it’s one of the most convenient ways to get exercise. But, if you’re contemplating a beginner running program in Innsbrook, MO, you may not know how to proceed, and how your body’s going hold up to more physical activity than your body’s accustomed to. Licensed physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking to get back into shape after a sports or work-related injury or just need to get healthier, our team can help you learn proper form, 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 our advise to beginner runners, schedule an appointment online, or reach out to the Axes location closest to you to speak to a physical therapist today.

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

6 Reasons to Start a Beginner Running Program

When you start a running program, your body and mind receive numerous benefits, including:

  1. Weight management — Most people 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. Better mood — Running has been shown to improve your mental health by releasing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  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 economical way to get consistent exercise and you can do it pretty much 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 that “runner’s high” right away, in order to truly reap the benefits of starting a beginners running program in Innsbrook, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Innsbrook, MO

Getting from the couch to the track may seem daunting to some Innsbrook, 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 “winning;” it’s about hard work, progressive improvement, and putting your body and mind in a better state. Below are the top 6 beginner running tips to make sure you start 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 that 4-minute mile. But if you’re body isn’t used to it, or you’re just getting back to activity after an injury, over-exerting yourself can have negative side-effects, and setting unrealistic goals may make you want to stop altogether. Start out by running slowly, and slowly the distance you run 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. You can also 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 benefits to getting 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 before a game or performance. Dynamic exercises like leg swings and lunges that boost flexibility 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. Complement your running program 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 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 negative side-effects.

    Running also requires a lot of energy. A healthy diet is necessary to get that energy back. Having good nutrition will also enhance certain running benefits, such as weight loss and a better mood.

  6. If you’re not feeling great, 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 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 Innsbrook, MO Can Be Part of Your Beginner Running Program

Our Innsbrook, MO physical therapists can help with recovering from injuries and other musculoskeletal problems such as managing 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 Innsbrook, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Innsbrook, MO can help you understand if you’re currently healthy enough to run. If you’re not, we can create a personalized, safe, and effective exercise program to get your body up to shape.
  • Create a customized exercise program — We can help you come up with a beginner running program designed specifically your specific fitness level. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and introduce you to more rigorous running programs such as inclines or fartlek training.
  • Teaching proper running techniques — Proper form is essential to avoiding injury and getting all the possible benefits from your running program. We’ll teach you appropriate balance and the best way to move your arms and legs, and we also use motion video analysis to clearly see any flaws in your form.

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

  • Injury prevention The best injury is the one that never happens. We’ll help you optimize your wellness through a customized program that improves strength, flexibility, endurance, and technique while running or performing other exercises.
  • Addressing injuries if they occur — If you do suffer an injury, a physical therapist can help you return to running and other activities you love quickly and safely. If you’re suffering from significant soreness, a physical therapist can reduce inflammation and pain in your muscles, tendons, ligaments, and cartilage.

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

Our Innsbrook, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Innsbrook, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to begin, or are nervous about if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a comprehensive exercise plan that will ensure you can get the benefits of running without hurting yourself. If you want to start a beginner running program in Innsbrook, MO, contact us through our website, 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
  • DorsaVi Video Motion Analysis
  • Spine Specialty – Certified Manual Therapy, McKenzie
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Katee Strunk
Front Office Team Lead
Julie Freiner
OTR/L, CHT
Samantha Bixby
PT, DPT, Astym Cert.
Farren Holman
PT, DPT, Astym Cert.
Matt Williams
MS, OTR/L, ATC/L
Jeff Hunter
Clinic Director, PT, Cert. MDT, MBA

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