Otto, MO

Otto, MO

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Beginner Running Program in Otto, MO

Beginner running program in Otto, MO. The benefits of running are obvious: it can boost your mood, help you lose weight, strengthen the heart and lungs, and it’s one of the most convenient ways to get exercise. But, if you’re contemplating a beginner running program in Otto, MO, you may have doubts about how to get started, and if you’re healthy enough to hold up to more physical activity than your body’s accustomed to. Experienced physical therapists like those at Axes know how to help people move their bodies safely and effectively. 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 help you learn proper form, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Keep reading this article to see our our advise to beginner runners, contact us online, or reach out to the Axes location nearest you to learn more.

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

6 Reasons to Start a Beginner Running Program

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

  1. Weight management — Most people burns about 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, helping to improve overall fitness and endurance.
  4. Better mental health — Running has been shown to reduce stress, anxiety, and depression by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Longer lifespan — 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. Convenience — 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 take any specific skills or knowledge to do it, and your routine can be adapted to your current health and physical abilities.

While it likely won’t take long to get that “runner’s high“, in order to truly reap the benefits of starting a beginners running program in Otto, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Otto, MO

Going from the couch to the track may give pause to some Otto, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and hitting your stride. A beginner running program isn’t about “winning;” it’s about perseverance, progressive improvement, and being healthy. 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 be challenging yourself to one day run a marathon. But if you haven’t done strenuous physical activity in a while, or you’re just getting back to activity after an injury, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Start out by running slowly, and gradually build up how long you run for as your progress in your program.

    If your body isn’t used to strenuous exercise, may be a good idea to start by walking rapidly 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. Get the right footwear — 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 buying proper running shoes, including increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up before a game or performance. Dynamic exercises like hip rotation and knee-to-chest that improve range of motion will help get your body ready for the stress of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and reduce soreness.
  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 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 maintain a healthy diet — Running and sweating increase the amount of water we need. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. A healthy diet is necessary to get that energy back. Following a proper diet also complements certain running benefits, like weight loss 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 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 Otto, MO Can Help Your Beginner Running Program

Our Otto, MO physical therapists can help with recovering from injuries and other issues such as managing chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques that are backed by evidence, an Axes physical therapist in Otto, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Otto, 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.
  • Create a personalized exercise program — We can develop a beginner running program based on your specific fitness level. 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 rigorous running programs such as inclines or fartlek training.
  • Teaching proper running techniques — Proper technique is essential to running safely and getting all the possible benefits from your running program. We’ll teach you proper running form, and we can perform motion video analysis to break down your movement.

    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 get in the best shape possible through a personalized program that improves strength, flexibility, endurance, and technique while running and when engaged in other physical activity.
  • Addressing injuries if they occur — If you do sustain an injury, 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 muscles, tendons, ligaments, and cartilage.

Whether you’re looking 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 Otto, 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 Otto, MO physical therapists can also help you with:

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

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

Starting a beginner running program in Otto, 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 comprehensive exercise program that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Otto, MO, contact us 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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