Maryknoll, MO

Maryknoll, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Maryknoll, MO

Beginner running program in Maryknoll, MO. There are numerous benefits to starting a running program: it can improve mental health, help you lose weight, improve your cardiovascular health, and almost anybody can do it, just about anywhere. But, if you want to start a beginner running program in Maryknoll, MO, you may not know how to get started, and if you’re healthy enough to hold up to increased exertion. Licensed physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. 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, contact us online, or call the Axes location closest to you to learn more.

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

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight management — The average person burns about 80 to 140 calories for every mile run, making running one of the more effective weight losing exercises.
  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 helps to strengthen the muscles in the legs, core, and back, helping to improve overall fitness and endurance.
  4. Better mental health — Running is known to improve your mental health by releasing 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. Just one run may add 7 hours to your life.
  6. Accessibility — Running is a simple and inexpensive way to get regular exercise and you can do it almost anywhere with just a pair of shoes. It it doesn’t require any specific skills or knowledge, and your regimen 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 benefits of starting a beginners running program in Maryknoll, MO, it will take dedication.

6 Beginner Running Tips in Maryknoll, MO

Getting from the couch to the track may seem daunting to some Maryknoll, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and hitting your stride. A beginner running program isn’t about competition with others; it’s about determination, progressive development, and being healthy. 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 have dreams of one day running a marathon. But if you haven’t done strenuous physical activity before, or you’re just getting back to activity after an injury or surgery, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Start out by running slowly, and gradually 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 rapidly for 30 minutes 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. Wear the right shoes — One of the great things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are proper shoes. There are many pros to buying proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like hip rotation and knee-to-chest that improve range of motion will help get your body ready for the stress of running. After the run, it’s important to do static stretches and rest to help reduce the risk of injuries and improve your recovery.
  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 fluid we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance certain running benefits, such as weight management and reduced stress.

  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. 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 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 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 Maryknoll, MO Can Help Your Beginner Running Program

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

  • Assessing your current fitness level — A physical therapist in Maryknoll, MO can help you understand if you’re currently healthy enough to run. If you’re not, we can create a customized, safe, and effective exercise program to get your body up to shape.
  • Create a customized exercise program — We can help you come up with a beginner running program designed specifically your specific fitness level. We can also develop a cross training program. A physical therapist can also help you overcome plateaus, and progress to more strenuous running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Running in the right way 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 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 don’t want to go back. We’ll help you optimize your wellness through a personalized program that boosts strength, flexibility, endurance, and coordination while running and when engaged in other physical activity.
  • Treating any running injuries — If you do become injured, a physical therapist can help you return to running and other activities you love quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce swelling and pain in your legs, buttocks, and back.

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 Maryknoll, 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 Maryknoll, MO physical therapists can also help you with:

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

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

Starting a beginner running program in Maryknoll, 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 holistic exercise program that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in Maryknoll, MO, contact us online, or reach out to the Axes location most convenient for 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

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