Leslie, MO

Leslie, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Leslie, MO

Beginner running program in Leslie, MO. The benefits of running are any: it can improve your mood, help you lose weight, improve your cardiovascular health, and just about anybody can do it, almost anywhere. But, if you want to start a beginner running program in Leslie, MO, you may not know how to get started, and if you’re healthy enough to hold up to more physical activity than your body’s accustomed 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’re hoping to get back into shape after a sports or work-related injury or are just trying to be more active in your day-to-day life, 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.

Keep reading this article to see our beginner running tips, request an appointment through our website, or call the Axes location closest to you for more information.

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

6 Benefits of Starting a Beginner Running Program

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

  1. Weight loss — The average person burns roughly 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 helps to strengthen the muscles in the legs, core, and back, helping to improve overall fitness 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 — Regular running has been linked to a longer lifespan. Just one run 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 just a pair of shoes. It it doesn’t take any specific skills or knowledge to do it, 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 Leslie, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in Leslie, MO

Going from the couch to the track may seem daunting to some Leslie, MO residents, but to get started, all you need to do is lace up your shoes. A beginner running program isn’t about “winning;” it’s about perseverance, constant improvement, and being healthy. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress slowly — 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 activity before, or you’re just getting back to activity after an injury, over-exerting yourself could lead to injury, and setting unrealistic goals may make you want to stop altogether. Start out at a slow pace, and gradually build up how long you run for 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. Another option is to alternate between running and walking in 2-minute periods.

  2. Get the right footwear — While shoes are the only “equipment” you need for running, it’s important to get the right ones. There are many pros to getting good 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 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 improve your recovery.
  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 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 liquids we need. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also requires a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet also complements certain running benefits, like weight management and improved mental health.

  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, it is safe to advance to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT get worse 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 be motivated to continue doing it.

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

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

  • Evaluating your current fitness level — A physical therapist in Leslie, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Design a personalized exercise program — We can develop a beginner running program designed specifically your specific needs and limitations. 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 varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is essential to running safely and getting all the possible benefits from your running program. We’ll teach you appropriate posture and the best way to move your arms and legs, and we also use motion video analysis to clearly see any flaws in your techniques.

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

  • Injury prevention Once you start being active, you want to make sure you stay that way. We’ll help you get in the best shape possible through a personalized program that boosts strength, flexibility, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — If you do sustain an injury, 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 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 Leslie, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

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

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

Call Axes to Start Your Beginner Running Program in Leslie, MO

Starting a beginner running program in Leslie, MO does wonders for both your body and mind. 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 developing a comprehensive fitness program that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Leslie, MO, make an appointment through our website, or call the Axes location most convenient for you.

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OTR/L, CEAS
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