Pacific, MO

Pacific, MO

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Beginner Running Program in Pacific, MO

Beginner running program in Pacific, MO. There are numerous reasons to begin a running program: it can boost mental health, help you lose weight, improve your cardiovascular health, and just about anybody can do it, almost anywhere. But, if you want to start a beginner running program in Pacific, MO, you may have doubts about how to proceed, and if you’re healthy enough to hold up to more physical activity than you’re used to. Licensed physical therapists like those at Axes know how to help people move their bodies safely and effectively. 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, 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, contact us through our website, or reach out to the Axes location most convenient for you to learn more.

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

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 about 80 to 140 calories for every mile run, making running one of the more efficient ways to achieve weight loss.
  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 helps to strengthen the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Improved mental health — Running has been shown to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Increased longevity — Some studies indicate that running may lead to a longer lifespan. Just one run may add 7 hours to your life.
  6. Accessibility — Running is an easy and budget-friendly 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 regimen can be adapted to your current health and physical abilities.

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

6 Beginner Running Tips in Pacific, MO

Going from the couch to the track may be difficult for some Pacific, 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 perseverance, constant improvement, 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 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’re body isn’t used to it, or you’re just getting back to activity after an injury or surgery, over-exerting yourself can have negative side-effects, and trying to do something you can’t may make you want to stop altogether. Begin your program by running slowly, and gradually build up how long you run for as you go.

    If your body isn’t used to physical activity, may be a good idea 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 wonderful things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are running shoes. There are many pros to getting proper running shoes, including more comfort, better performance, and injury 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 improve range of motion will help get your body ready for the rigors of running. Static stretches after a run, as well as rest, help prevent injuries and experience less soreness.
  4. Complement your running program with strength and cross training — Muscle imbalances impact 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 range of motion in your lower body and core.
  5. Stay hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also uses up a lot of fuel. A healthy diet is necessary to get that energy back. Following a proper diet will also enhance 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 gets worse or doesn’t go away, seek our a medical professional, or visit Axes for a free injury screening. You can still run 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 change how you walk or run
    • Pain does NOT get worse over time

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 Pacific, MO Can Help Your Beginner Running Program

Our Pacific, MO physical therapists are experts at treating injuries, or other issues such as easing 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 Pacific, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Pacific, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop 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 fitness level. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and progress to more challenging running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper form is essential to avoiding injury and getting all the possible benefits from your running program. We’ll show you appropriate posture and the best way to move your arms and legs, and we can perform motion video analysis to clearly see any flaws in your form.

    We can also teach you warm-up techniques to do before your run, and the best static stretches to do after.

  • 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, range of motion, endurance, and coordination 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 inflammation 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 Pacific, 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.

Other services we provide in Pacific, MO include:

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

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

Starting a beginner running program in Pacific, MO does wonders for both your body and mind. 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 fitness plan that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Pacific, MO, contact us through our website, or reach out to 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

Our Team

Stephen Brunjes
OTR/L, CEAS
Lauren Huckstep
Clinic Director, PT, DPT, CSCS, Astym Cert.
Christine Blocker
Front Office Supervisor

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