Kimmswick, MO

Kimmswick, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Kimmswick, MO

Beginner running program in Kimmswick, MO. There are numerous benefits to starting a running program: it can improve mental health, help you lose weight, strengthen the heart and lungs, and just about anybody can do it, just about anywhere. But, if you want to start a beginner running program in Kimmswick, MO, you may not know how to get started, and if you’re healthy enough to handle increased exertion. Licensed physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. Whether you’re hoping to get back to peak performance 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 running-related injuries you may sustain.

Read on below to see our beginner running tips, contact us through our website, or call the Axes location closest to you to learn more.

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

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — The average person burns roughly 80 to 140 calories for every mile run, 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 helps to strengthen the muscles in the legs, core, and back, helping to improve overall fitness and endurance.
  4. Better mental health — Running is known to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Increased longevity — 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 a simple and affordable way to get regular exercise that doesn’t require equipment or a special field or court. It it doesn’t take any specific skills or knowledge to do it, and your regimen 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 Kimmswick, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Kimmswick, MO

Going from the couch to the track may seem daunting to some Kimmswick, 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 “winning;” it’s about perseverance, constant development, and being healthy. Below are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress gradually — You may be excited to start your running program, and may have dreams of one day running a marathon. But if you haven’t done strenuous physical activity before, or you’re just getting back to activity after an injury or surgery, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Start out at a slow pace, 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 half an hour and progress to running later. You can also alternate 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 increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up before any physical activity. Stretching and exercises like hip rotation and knee-to-chest 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 experience less soreness.
  4. Combine running with strength and cross training — Running can lend itself to overuse injuries, so it’s a good idea to maintain 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 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. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance certain running benefits, such as weight management and reduced stress.

  6. Listen to your body — It will tell you if something isn’t right. 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 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 guidelines 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, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT continue to increase over time

In some ways running never gets easier, as the more you improve the more you’ll have to run to reach your limits. But the more you do it the more you’ll be motivated to continue doing it.

How a Physical Therapist in Kimmswick, MO Can Be Part of Your Beginner Running Program

Our Kimmswick, MO physical therapists can help with recovering from injuries and 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 proven to work through study and research, an Axes physical therapist in Kimmswick, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Kimmswick, 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 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 challenging running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Moving in the right way is vital to avoiding injury 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 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 get in the best shape possible through a customized program that improves strength, flexibility, endurance, and form while running or performing other exercises.
  • Addressing injuries if they occur — If you do suffer an injury, a physical therapist can help you get back 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 legs, buttocks, and back.

Whether want to get into shape for the first time in a while, or become active again after an injury or surgery, the Kimmswick, 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.

Other services we provide in Kimmswick, MO include:

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

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

Starting a beginner running program in Kimmswick, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how 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 fitness program that will ensure you can enjoy the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in Kimmswick, MO, contact us through our website, or reach out to 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
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Ashley Kraus
Front Office
Greg Nicholas
Clinic Director, MPT, CMPT

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