Maryland Heights, MO

Maryland Heights, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Maryland Heights, MO

Beginner running program in Maryland Heights, MO. The benefits of running are clear: it can improve mental health, help you manage your weight, improve your cardiovascular health, and you can do it pretty much anywhere. But, if you want to start a beginner running program in Maryland Heights, 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. Professional physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. 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 help you learn proper form, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Read on below to see our our advise to beginner runners, contact us online, or call the Axes location nearest you to speak to a physical therapist today.

Beginner Running Program Maryland Heights, MO | Injury Prevention | Physical Therapy Near Maryland Heights

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — Most people burns roughly 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 helps to strengthen the muscles in the legs, core, and back, helping to improve overall fitness 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. Longer lifespan — Some studies indicate that running may lead to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Accessibility — Running is an easy and inexpensive way to get regular 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 Maryland Heights, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Maryland Heights, MO

Getting from the couch to the track may be difficult for some Maryland Heights, 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 determination, constant 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. 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’re body isn’t used to it, or you’re just getting back to activity after an injury or surgery, over-exerting yourself could lead to injury, and trying to do something you can’t may make you unmotivated. Begin your program by running slowly, and gradually the distance you run 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. 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 buying proper 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. Stretching and exercises like leg swings and lunges that enhance flexibility 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 improve your recovery.
  4. Complement your running program with strength and cross training — Muscle imbalances affect how our joints experience force, and can cause injury or soreness. Having hip and glute muscles can help ease the stress that running puts on the body. You also need to improve and maintain flexibility in your lower body and core.
  5. Stay 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. A healthy diet is necessary to get that fuel back. Having good nutrition also complements certain running benefits, like weight management and a better mood.

  6. Listen to your body — It will tell you if something isn’t right. 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 guidance from a specialist, 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 more than 2 hours, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • 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 Maryland Heights, MO Can Help Your Beginner Running Program

Our Maryland Heights, 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 Maryland Heights, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Maryland Heights, MO can help you understand if you’re currently healthy enough to run. If you’re not, we can develop a customized, safe, and effective exercise program to get your body up to shape.
  • Design a customized 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 progress to more challenging running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper form is vital to running safely and getting the most out of your running program. We’ll show you correct running form, and we can perform motion video analysis to break down your movement.

    We can also show you warm-up exercises to do 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 customized program that boosts strength, flexibility, endurance, and form while running and when engaged in other physical activity.
  • Treating any running injuries — If you do become injured, 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 swelling and pain in your muscles, tendons, ligaments, and cartilage.

Whether you’re looking to get healthier, or get back to the top of your game after an injury or surgery, the Maryland Heights, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in Maryland Heights, MO include:

Beginner Running Tips Maryland Heights, MO | Beginner Running Running | Physical Therapists Near Maryland Heights

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

Starting a beginner running program in Maryland Heights, MO does wonders for both your body and mind. However, many people don’t know where to start, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by creating a holistic fitness plan that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in Maryland Heights, MO, contact us online, or call the Axes location closest to 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 (Astym)
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Trigger Point Dry Needling
  • Kinesio Taping®
  • Video Motion Analysis
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Nick Weber
Clinic Director, MPT
Bailey Zimmermann
Front Office Supervisor
Daniel Scribner
PT, DPT, ATC

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