Moselle, MO

Moselle, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Moselle, MO

Beginner running program in Moselle, MO. There are numerous benefits to starting a running program: it can boost mental health, help you lose weight, improve your cardiovascular health, and it’s one of the most convenient ways to get exercise. But, if you’re just starting a beginner running program in Moselle, MO, you may not know how to proceed, and how your body’s going handle more physical activity than your body’s used to. Professional physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking to get back into shape after a sports or work-related injury or are just trying to get healthier, our team can help you learn proper form, understand if you’re healthy enough to begin a running program, 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 through our website, or call the Axes location nearest you to learn more.

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

6 Reasons to Start a Beginner Running Program

Starting a running program does wonders for your body and mind:

  1. Weight management — The average person burns roughly 80 to 140 calories for every mile run, making running an excellent way to lose weight.
  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 physical strength and endurance — Running helps to strengthen the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mental health — Running is known to reduce stress, anxiety, and depression by releasing endorphins and serotonin, chemicals that improve your mood.
  5. Increased longevity — Regular running has been linked to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Convenience — Running is a simple and economical way to get regular exercise and you can do it almost anywhere with just socks, shoes, shorts, and a shirt. It it doesn’t take any specific skills or knowledge to do it, and your program 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 get the full benefits of starting a beginners running program in Moselle, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Moselle, MO

Getting from the couch to the track may give pause to some Moselle, MO residents, but to get started, all you need to do is lace up your shoes. A beginner running program isn’t about competition with others; it’s about tenacity, 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 that 4-minute mile. But if you haven’t done strenuous physical activity before, or you’re just starting physical activity again after an injury, over-exerting yourself could lead to injury, and setting unrealistic goals may make you unmotivated. Begin your program at a slow pace, and slowly 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 progress to running later. 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 getting 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 reduce the risk of injuries and reduce soreness.
  4. Combine running with strength and cross training — Running can lead to overuse injuries, so make sure you are maintaining your flexibility and keeping your muscles strong as you continue to run. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a personalized strength training program.
  5. Make sure you’re well-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. A healthy diet is necessary to get that fuel back. Following a proper diet also complements certain running benefits, like weight loss and improved mental health.

  6. Listen to your body — It will tell you if something is wrong. Although some soreness is to be expected, pain might be an indication something is wrong. If pains persists or increases, seek guidance from 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 >2 hours, you can continue to the next session
    • The presence of pain does NOT alter your normal pattern of gait (no limping or galloping – you are not a horse)
    • Pain does NOT continue to increase over time

In some ways running will always be hard, as the healthier you are 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 Moselle, MO Can Be Part of Your Beginner Running Program

Our Moselle, MO physical therapists are experts at treating injuries, or other issues 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 proven to work, an Axes physical therapist in Moselle, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Moselle, 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 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 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 appropriate posture and the best way to move your arms and legs, and we also use 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 being active, you don’t want to go back. We’ll help you get in the best shape possible through a customized program that boosts strength, flexibility, endurance, and coordination while running and when performing other physical activity.
  • Treating any running injuries — If you do become injured, a physical therapist can help you get back to running and other things you love doing most quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce swelling and pain in your soft tissue.

Whether you’re looking to get into shape for the first time in a while, or become active again after an injury or surgery, the Moselle, 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 Moselle, MO physical therapists can also help you with:

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

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

Starting a beginner running program in Moselle, MO can offer numerous benefits for both physical and mental health. 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 developing a comprehensive exercise plan that will ensure you can enjoy the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in Moselle, MO, contact us online, or reach out to the Axes location nearest you.

Services Offered

Services Offered
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    • Acute Injury Management
    • Chronic Injury Management
  • Certified Hand Therapy
  • Advanced Work Rehabilitation
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Vestibular Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy (BFR)

Our Team

Stephen Brunjes
OTR/L, CEAS
Danielle O’Rando
Front Office
Sharon Titter
Clinic Director, MPT

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