Maryville, IL

Maryville, IL

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Maryville, IL

Beginner running program in Maryville, IL. There are numerous reasons to begin a running program: it can boost your mood, help you lose weight, strengthen the heart and lungs, and you can do it pretty much anywhere. But, if you want to start a beginner running program in Maryville, IL, you may not know how to get started, and how your body’s going hold up to increased exertion. Licensed physical therapists like those at Axes are experts in mobility and the musculoskeletal system. Whether you’re hoping to get back to peak performance after a sports or work-related injury or just need to get healthier, our team can show you how to run safely, recover from any pre-existing injuries, and treat any running-related injuries you may sustain.

Read on below to see our our advise to beginner runners, request an appointment online, or reach out to the Axes location nearest you to learn more.

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

6 Reasons to Start a Beginner Running Program

When you start a running program, your body and mind receive numerous benefits, including:

  1. Weight management — Most people burns roughly 80 to 140 calories for every mile run, making running one of the more effective weight losing exercises.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like high blood pressure 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. Improved mental health — Running is known to improve your mental health by producing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Increased longevity — Regular running has been linked 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 regular exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. 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 you may feel that “runner’s high” right away, in order to get the full benefits of starting a beginners running program in Maryville, IL, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Maryville, IL

Getting from the couch to the track may give pause to some Maryville, IL 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 “winning;” it’s about perseverance, progressive development, 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. Set realistic goals and progress slowly — You may be 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 activity before, or you’re just starting physical activity 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 want to stop altogether. Begin your program at a slow pace, and gradually 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 briskly 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 intervals.

  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 advantages to buying good running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even professional athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like high knees that improve flexibility will help prepare your body for the rigors of running. After the run, it’s important to do static stretches and rest to help reduce the risk of injuries and recover faster.
  4. Complement your running program 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 dedicated strength training program.
  5. Make sure you’re well-hydrated and maintain a healthy diet — Running and sweating increase the amount of water we need. Adequate hydration improves recovery and performance, and minimizes cramping and headaches.

    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, like weight loss and reduced stress.

  6. If you’re not feeling great, 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 experience the benefits and be motivated to continue your program.

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

Our Maryville, IL physical therapists can help with recovering from injuries and other musculoskeletal problems such as 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 that have been demonstrated to be effective, an Axes physical therapist in Maryville, IL can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Maryville, IL can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Create a customized 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 introduce you to more rigorous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to running safely and getting the most out of your running program. We’ll teach you correct running form, and we also use motion video analysis to break down your movement.

    We can also teach 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 get in the best shape possible through a customized program that boosts strength, range of motion, 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 swelling and pain in your muscles, tendons, ligaments, and cartilage.

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

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

    Call Axes For Help With Your Beginner Running Program in Maryville, IL

    Starting a beginner running program in Maryville, IL does wonders for both your body and mind. 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 creating a comprehensive fitness program that will ensure you can get the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in Maryville, IL, contact us through our website, or contact the Axes location most convenient for you.

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