Mehlville, MO

Mehlville, MO

Get Healthier and Get Back to the Activities You Love

Beginner Running Program in Mehlville, MO

Beginner running program in Mehlville, MO. The benefits of running are any: it can boost mental health, burn fat, strengthen the heart and lungs, and almost anybody can do it, just about anywhere. But, if you want to start a beginner running program in Mehlville, MO, you may have doubts about how to get started, and how your body’s going handle increased exertion. Professional physical therapists like those at Axes are experts in mobility and the musculoskeletal system. Whether you want 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, recover from any pre-existing injuries, and treat any running-related injuries you may sustain.

Keep reading this article to see our beginner running tips, schedule an appointment online, or contact the Axes location most convenient for you for more information.

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

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 improves heart and lung function and reduces heart disease risk factors like high blood pressure and cholesterol.
  3. Increased muscle strength and endurance — Running works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Improved mental health — Running is known to improve your mental health by producing endorphins and serotonin, chemicals that improve your mood.
  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 a simple and economical way to get consistent exercise that doesn’t require equipment or a special field or court. It it doesn’t require any specific skills or knowledge, and your routine can be easily modified to suit individual needs, abilities, and limitations.

While you may feel the proverbial “runner’s high” right away, in order to truly reap the benefits of starting a beginners running program in Mehlville, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Mehlville, MO

Getting from the couch to the track may seem daunting to some Mehlville, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and hitting your stride. A beginner running program isn’t about competition with others; it’s about persistence, progressive improvement, and taking care of your body. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you haven’t done strenuous physical activity in a while, or you’re just getting back to activity after an injury or surgery, doing too much too soon could lead to injury, and setting unrealistic goals may make you want to stop altogether. Start out by running slowly, and slowly build up how long you run for as you go.

    If your body isn’t used to strenuous exercise, 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. You can also switch between running and walking in 2-minute intervals.

  2. Get the right footwear — One of the wonderful 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 benefits to getting proper running shoes, including arch support, cushioning, and injury and blister 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 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 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 correct those imbalances. 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 liquids we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet 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 when starting your beginner running program. 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 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 Mehlville, MO Can Be Part of Your Beginner Running Program

Our Mehlville, MO physical therapists can help with recovering from injuries and other musculoskeletal problems such as 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 proven to work through study and research, an Axes physical therapist in Mehlville, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Mehlville, MO 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 to the level you need to be at.
  • 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 develop a cross training program. A physical therapist can also push you to challenge yourself, and introduce you 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 the most out of your running program. We’ll teach you correct running form, and we can perform motion video analysis to clearly see any imperfections 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 personalized program that improves strength, flexibility, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — If you do sustain an injury, a physical therapist can help you return 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 soft tissue.

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

Our Mehlville, MO physical therapists can also help you with:

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

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

Starting a beginner running program in Mehlville, MO 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 developing a holistic 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 Mehlville, MO, request an appointment 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
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy
  • Certified Wellness Coaching

Our Team

Stephen Brunjes
OTR/L, CEAS
Brian Wahlig
Front Office Supervisor
Sarah Schroeder
MOTR/L, CHT, Astym Cert
Mandy Carter
MSPT, CMPT, ATC, CWC
Ray Bauer
Clinic Director, MSPT, CMPT
Jayne Scanlan
DPT, COMT, CMTPT, FAAOMPT
Megan Mason
OTD, OTR/L

Locations

Begin Your Recovery Today

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