Osage Hills, MO

Osage Hills, MO

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Beginner Running Program in Osage Hills, MO

Beginner running program in Osage Hills, MO. There are numerous benefits to starting a running program: it can improve your mood, help you lose weight, improve your cardiovascular health, and nearly anybody can do it, just about anywhere. But, if you’re contemplating a beginner running program in Osage Hills, MO, you may have doubts about how to proceed, and how your body’s going handle more physical activity than you’re used to. Experienced physical therapists like those at Axes know how to help people increase their physical activity safely and effectively. Whether you want to return to form after a sports or work-related injury or are just trying to get healthier, 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, schedule an appointment through our website, or reach out to the Axes location most convenient for you to learn more.

Beginner Running Program Osage Hills, MO | Injury Prevention | Physical Therapy Near Osage Hills

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 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 hypertension and cholesterol.
  3. Increased physical strength and endurance — Running works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Improved mood — Running is known to improve your mental health by producing endorphins and serotonin, chemicals that improve your mood.
  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 that doesn’t require equipment or a special field or court. It it doesn’t take any specific skills or knowledge to do it, and your routine can be adapted to your current health and physical abilities.

While it probably won’t take long to get the proverbial “runner’s high“, in order to truly reap the rewards of starting a beginners running program in Osage Hills, MO, it will take dedication.

6 Beginner Running Tips in Osage Hills, MO

Going from the couch to the track may seem daunting to some Osage Hills, 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 perseverance, constant development, and being healthy. The following 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 be challenging yourself to one day run that 4-minute mile. But if you haven’t done strenuous physical activity before, or you’re just getting back to activity after an injury or surgery, over-exerting yourself could lead to injury, and setting unattainable goals may make you want to stop altogether. Begin your program by running slowly, and slowly 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 progress to running later. You can also switch between running and walking in 2-minute intervals.

  2. Get the right footwear — While shoes are the only “equipment” you need for running, it’s important to get the right ones. 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 the best athletes need to warm up before a game or performance. Dynamic exercises like high knees that improve flexibility will help prepare your body for the rigors of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and improve your recovery.
  4. Combine running 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 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 burns up a lot of fuel. A healthy diet is necessary to get that fuel back. Having good nutrition will also enhance certain running benefits, such as weight loss and improved mental health.

  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 medical professional, or visit Axes for a free injury screening. It is safe to continue running 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, 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 never gets easier, as the healthier you are the more you’ll have to run to reach your limits. But the more you do it the more you’ll be motivated to continue doing it.

How a Physical Therapist in Osage Hills, MO Can Be Part of Your Beginner Running Program

Our Osage Hills, MO physical therapists are experts at treating injuries, or other musculoskeletal problems like dealing with 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 demonstrated to be effective, an Axes physical therapist in Osage Hills, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Osage Hills, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can create a personalized, safe, and effective exercise program to get to the level you need to be at.
  • Design a personalized exercise program — We can help you come up with a beginner running program designed specifically your specific needs and limitations. We can also develop a cross training program. A physical therapist can also help you overcome plateaus, and progress to more strenuous running exercises such as inclines or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to avoiding injury and getting all the possible benefits from your running program. We’ll teach you correct running form, and we can perform motion video analysis to clearly see any flaws in your techniques.

    We can also teach 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 boosts strength, range of motion, endurance, and technique 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 experiencing significant soreness, a physical therapist can reduce swelling and pain in your legs, buttocks, and back.

Whether want 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 Osage Hills, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Osage Hills, MO physical therapists can also assist you with:

Beginner Running Tips Osage Hills, MO | Beginner Running Running | Physical Therapists Near Osage Hills

Call Axes to Start Your Beginner Running Program in Osage Hills, MO

Starting a beginner running program in Osage Hills, MO does wonders for both your body and mind. However, many people don’t know where to start, or are unsure how it’s going to go. Professional physical therapists like those at Axes can help by developing a comprehensive fitness program that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Osage Hills, MO, request an appointment through our website, or contact 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
  • 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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