Madison, IL

Madison, IL

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Madison, IL

Beginner running program in Madison, IL. The benefits of running are clear: it can boost your mood, burn fat, improve your cardiovascular health, and almost anybody can do it, just about anywhere. But, if you’re contemplating a beginner running program in Madison, IL, you may have doubts about how to get started, and if you’re healthy enough to handle increased exertion. Professional physical therapists like those at Axes are experts in mobility and the musculoskeletal system. Whether you’re looking to get back to peak performance 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, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Read on below to see our beginner running tips, contact us through our website, or reach out to the Axes location nearest you for more information.

Beginner Running Program Madison, IL | Injury Prevention | Physical Therapy Near Madison

6 Benefits of Starting a Beginner Running Program

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

  1. Weight management — The average person burns about 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 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 works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mood — 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 — Some studies indicate that running may lead to a longer lifespan. People who run live an average of three years longer than those who don’t.
  6. Accessibility — Running is a simple and affordable 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 routine can be adapted to your current health and physical abilities.

While it likely won’t take long to get the proverbial “runner’s high“, in order to truly reap the benefits of starting a beginners running program in Madison, IL, it will take dedication.

6 Beginner Running Tips in Madison, IL

Going from the couch to the track may give pause to some Madison, IL 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 determination, constant improvement, and being healthy. The following are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Be realistic and progress slowly — You’re probably excited to start your running program, and may be challenging yourself to one day run a marathon. But if you haven’t done strenuous physical exercise in a while, or you’re just starting exercise again after an injury or surgery, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Begin your program by running slowly, and slowly build up how long you run for as you go.

    If you feel like you’re very out of shape, it’s OK to start by walking briskly for half an hour and progress to running later. You can also switch between running and walking in 2-minute intervals.

  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 advantages to buying good running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up to be at their best and prevent injuries. Dynamic exercises like hip rotation and knee-to-chest that improve range of motion will help prepare your body for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and experience less soreness.
  4. Combine running with strength and cross training — Running can lead 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 personalized strength training program.
  5. Make sure you’re well-hydrated and maintain a healthy diet — Running and sweating increase the amount of liquids we need. 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. Having good nutrition will also enhance certain running benefits, like weight loss and reduced stress.

  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. You can still run 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 >2 hours, you can continue to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT get worse over time

In a sense, running never gets easier, as the more you improve the more you have to push yourself. But the more you do it the more you’ll be motivated to continue doing it.

How a Physical Therapist in Madison, IL Can Be Part of Your Beginner Running Program

Our Madison, IL physical therapists can help with recovering from injuries and other problems like offering relief for 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 Madison, IL can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Madison, IL can help you understand if you’re currently in good enough shape to run. If you’re not, we can create a customized, safe, and effective exercise program to get your body up to shape.
  • Design a personalized exercise program — We can develop a beginner running program based on your specific needs and limitations. 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 programs such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is vital to avoiding injury and getting all the possible benefits from your running program. We’ll teach you proper running form, and we can perform 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 The best injury is the one that never happens. We’ll help you get in the best shape possible through a personalized program that boosts strength, range of motion, endurance, and form while running or performing other exercises.
  • Addressing injuries as they occur — 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 swelling and pain in your soft tissue.

Whether want to get into shape for the first time in a while, or become active again after an injury or surgery, the Madison, IL 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 Madison, IL include:

    Beginner Running Tips Madison, IL | Beginner Running Running | Physical Therapists Near Madison

    Call Axes to Start Your Beginner Running Program in Madison, IL

    Starting a beginner running program in Madison, IL can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to start, or are unsure if their body can hold up to it. Professional physical therapists like those at Axes can help by developing a holistic fitness program that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Madison, IL, schedule an appointment online, or call the Axes location closest to you.

    Locations

    Begin Your Recovery Today

    Injuries and pain shouldn’t keep you from moving and doing the things you love.