Labadie, MO

Labadie, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Labadie, MO

Beginner running program in Labadie, MO. The benefits of running are clear: it can improve mental health, help you manage your weight, reduce your risk of cardiovascular disease, and you can do it pretty much anywhere. But, if you’re just starting a beginner running program in Labadie, MO, you may have doubts about how to get started, and if you’re healthy enough to hold up to more physical activity than you’re used to. Licensed physical therapists like the ones we have here at Axes know how to help people increase their physical activity safely and effectively. Whether you want to return to form after a sports or work-related injury or are just trying to be more active in your day-to-day life, our team can help you learn proper form, understand if you’re healthy enough to begin a running program, and treat any running-related injuries you may sustain.

Keep reading this article to see our beginner running tips, request an appointment online, or call the Axes location nearest you to speak to a physical therapist today.

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

6 Reasons to Start 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 per mile, making running one of the more effective 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 muscle strength and endurance — Running works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mental health — Running is known 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. People who run live an average of three years longer than those who don’t.
  6. Convenience — Running is a simple and inexpensive way to get consistent exercise that doesn’t require equipment or a special field or court. It can be done by people of most ages and fitness levels, and your program can be easily modified to suit individual needs, abilities, and limitations.

While you may feel that “runner’s high” right away, in order to truly reap the rewards of starting a beginners running program in Labadie, MO, it will take dedication.

6 Beginner Running Tips in Labadie, MO

Going from the couch to the track may seem daunting to some Labadie, MO residents, but to get started, all you need to do is put a pair of shoes on. 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 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 a marathon. But if you’re body isn’t used to it, or you’re just getting back to activity after an injury, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Begin your program at a slow pace, and gradually the distance you run as your progress in your program.

    If your body isn’t used to strenuous exercise, may be a good idea to start by walking briskly for 30 minutes and progress to running later. 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 buying good 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. Dynamic exercises like high knees that boost range of motion will help get your body ready for the stress of running. Static stretches after a run, as well as rest, help prevent injuries and reduce soreness.
  4. Combine running with strength and cross training — Running can lend itself 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. Make sure you’re well-hydrated and follow proper nutrition — Running and sweating increase the amount of water we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. 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. Listen to your body — It will tell you if something isn’t right. Although aches and pains are normal as you begin your running program, don’t ignore them. If pains gets worse or doesn’t go away, seek our a medical professional, or visit Axes for a free injury screening. You can still run 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 more than 2 hours, you can continue 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 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 Labadie, MO Can Be Part of Your Beginner Running Program

Our Labadie, MO physical therapists can help with recovering from injuries and other problems like dealing with chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques proven to work through study and research, an Axes physical therapist in Labadie, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Labadie, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a customized, safe, and effective exercise program to get your body up to shape.
  • Create a personalized 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 progress to more demanding running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is essential to avoiding injury and getting the most out of your running program. We’ll show you proper running form, and we can perform motion video analysis to break down your movement.

    We can also show you warm-up techniques for before your run, and the best static stretches to do after.

  • Injury prevention Once you start a running program, you want to make sure you stay that way. We’ll help you optimize your wellness through a customized program that boosts strength, flexibility, endurance, and form while running or performing other exercises.
  • Treating any running injuries — If you do become injured, a physical therapist can help you return 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 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 Labadie, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

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

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

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

Starting a beginner running program in Labadie, MO does wonders for both your body and mind. However, many people aren’t sure how to begin, or are nervous about 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 get the benefits of running safely. If you’re thinking about starting a beginner running program in Labadie, MO, make an appointment through our website, or contact 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
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Vestibular Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Pelvic Floor Physical Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Video Motion Analysis
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Brittany Stapp
Front Office Supervisor
Kelsey Kessler
PT, DPT, Astym. Cert.
Sara Dowil
OTR/L, CHT
Mike Faris
Clinic Director, PT, CMPT
Kelly Basler
Front Office
Megan Mason
OTD, OTR/L

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