Maplewood, MO

Maplewood, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Maplewood, MO

Beginner running program in Maplewood, MO. The benefits of running are obvious: it can improve mental health, help you manage your weight, reduce your risk of cardiovascular disease, and nearly anybody can do it, just about anywhere. But, if you’re just starting a beginner running program in Maplewood, MO, you may not know how to proceed, and how your body’s going hold up to increased exertion. Professional physical therapists like the ones we have here 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 just need 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 contact the Axes location nearest you to learn more.

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

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 about 80 to 140 calories per mile, making running an excellent way to lose weight.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  3. Increased physical strength and endurance — Running works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Better mood — Running has been shown to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Increased longevity — Some research suggests 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 an easy and inexpensive way to get regular exercise and you can do it pretty much anywhere with just a pair of shoes. 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 it probably won’t take long to get that “runner’s high“, in order to truly reap the benefits of starting a beginners running program in Maplewood, MO, it will take dedication.

6 Beginner Running Tips in Maplewood, MO

Going from the couch to the track may be difficult for some Maplewood, 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 perseverance, progressive development, and putting your body and mind in a better state. The following 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 be challenging yourself to one day run that 4-minute mile. But if you’re body isn’t used to it, or you’re just starting exercise again after an injury or surgery, doing too much too soon could lead to injury, and trying to do something you can’t may make you unmotivated. Begin your program at a slow pace, and gradually build up how long you run for in the coming weeks.

    If you feel like you’re very out of shape, may be a good idea to start by walking rapidly for half an hour and progress to running later. Another option is to alternate between running and walking in 2-minute periods.

  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 proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up before a game or performance. Stretching and exercises like leg swings and lunges that improve range of motion will help get your body ready for the rigors of running. After the run, it’s important to do static stretches and rest to help prevent injuries and reduce soreness.
  4. Complement your running program with strength and cross training — Muscle imbalances impact how our joints experience force, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain range of motion in your lower body and core.
  5. Stay hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also burns up a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition also complements certain running benefits, such as weight management and a better mood.

  6. If you’re struggling, slow down or take a day off — Listen to your body after each run. While it’s important to make running a habit, you can injure yourself if you over-exert yourself. A little soreness should be expected. But, if you’re having significant pain, you should hold off on running until you heal. If the pain doesn’t subside or progressively worsens, seek out an appointment with your physician, or call Axes Physical Therapy for a free injury screening.

In a sense, running will always be hard, 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 Maplewood, MO Can Be Part of Your Beginner Running Program

Our Maplewood, MO physical therapists can help with recovering from injuries and other issues like dealing with 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 that are backed by evidence, an Axes physical therapist in Maplewood, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Maplewood, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Create a personalized exercise program — We can help you come up with 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 help you overcome plateaus, and introduce you to more demanding running exercises such as varying speeds 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 appropriate posture and the best way to move your arms and legs, and we can perform motion video analysis to clearly see any flaws in your techniques.

    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 optimize your wellness through a customized program that boosts strength, range of motion, endurance, and technique while running and when performing other physical activity.
  • Addressing injuries as they occur — If you do sustain an injury, a physical therapist can help you get back to running and other things you love doing most quickly and safely. If you’re suffering from 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 Maplewood, 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 Maplewood, MO include:

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

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

Starting a beginner running program in Maplewood, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to start, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by developing a holistic exercise plan that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Maplewood, MO, contact us through our website, or contact 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
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • DorsaVi Video Motion Analysis
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Locations

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