Mackenzie, MO

Mackenzie, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Mackenzie, MO

Beginner running program in Mackenzie, MO. There are numerous benefits to starting a running program: it can boost your mood, help you lose weight, improve your cardiovascular health, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Mackenzie, MO, you may not know how to proceed, and how your body’s going hold up to more physical activity than you’re accustomed to. Experienced 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 show you how to run safely, understand if you’re healthy enough to begin a running program, and treat any injuries or soreness you experience in your running program.

Keep reading this article to see our our advise to beginner runners, contact us through our website, or contact the Axes location closest to you for more information.

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

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 roughly 80 to 140 calories for every mile run, making running one of the more effective ways to achieve weight loss.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  3. Increased muscle strength and endurance — Running works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mood — Running is known to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that improve your mood.
  5. Increased longevity — Some research suggests that running may lead to a longer lifespan. Just one run may add 7 hours to your life.
  6. Accessibility — Running is an easy and affordable way to get regular 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 program can be easily modified to suit individual needs, abilities, and limitations.

While it likely won’t take long to get that “runner’s high“, in order to truly reap the rewards of starting a beginners running program in Mackenzie, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Mackenzie, MO

Getting from the couch to the track may seem daunting to some Mackenzie, 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 improvement, 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. Set realistic goals and progress slowly — You may be excited to start your running program, and may be challenging yourself to one day run that 4-minute mile. But if you haven’t done strenuous physical exercise before, or you’re just starting physical activity again after an injury, doing too much too soon could lead to injury, and trying to do something unrealistic may make you want to stop altogether. Begin your program by running slowly, and slowly the distance you run in the coming weeks.

    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 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 advantages to getting 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 before any physical activity. Stretching and exercises like hip rotation and knee-to-chest that enhance range of motion will help prepare your body for the rigors 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 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 personalized strength training program.
  5. Make sure you’re well-hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration improves 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, like weight management and a better mood.

  6. Listen to your body — It will tell you if something is wrong. Although aches and pains are normal as you begin your running program, don’t ignore them. If pains persists or increases, 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 over 2 hours, you can continue to the next session
    • The presence of pain does NOT change how you walk or run
    • 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 be motivated to continue doing it.

How a Physical Therapist in Mackenzie, MO Can Help Your Beginner Running Program

Our Mackenzie, MO physical therapists are experts at treating injuries, or other problems like easing 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 Mackenzie, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Mackenzie, 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 to the level you need to be at.
  • Design a customized exercise program — We can help you come up with 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 rigorous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Moving in the right way is vital to running safely and getting all the possible benefits from 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 the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention The best injury is the one that’s avoided. We’ll help you get in the best shape possible through a customized program that improves strength, flexibility, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — 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 muscles, tendons, ligaments, and cartilage.

Whether want 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 Mackenzie, 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 Mackenzie, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Mackenzie, MO can offer numerous benefits for both physical and mental health. 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 creating a comprehensive fitness program that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in Mackenzie, MO, schedule an appointment through our website, or call 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
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Zac Schniers
PT, DPT, CMPT
Sarah Barker
Front Office
Scott Gallant
PT, FAAOMPT, BDN
Stacey Collins
Clinic Director, PT, DPT, CMPT

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