Robertsville, MO

Robertsville, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Robertsville, MO

Beginner running program in Robertsville, MO. The benefits of running are any: it can boost mental health, burn fat, improve your cardiovascular health, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Robertsville, MO, you may have doubts about how to get started, and how your body’s going handle increased exertion. Experienced physical therapists like the ones we have here at Axes know how to help people increase their physical activity safely and effectively. Whether you’re hoping to return to form after a sports or work-related injury or just need to be more active in your day-to-day life, our team can help you learn proper form, understand if you’re healthy enough to begin a running program, 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 call the Axes location closest to you for more information.

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

6 Benefits of Starting a Beginner Running Program

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

  1. Weight loss — The average person burns roughly 80 to 140 calories per mile, 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 muscle strength and endurance — Running works the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Improved mental health — Running has been shown to reduce stress, anxiety, and depression by producing 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 routine can be adapted to your current health and physical abilities.

While it probably won’t take long to get that “runner’s high“, in order to truly reap the rewards of starting a beginners running program in Robertsville, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in Robertsville, MO

Getting from the couch to the track may give pause to some Robertsville, 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 hard work, constant 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 slowly — You may be excited to start your running program, and may have dreams of one day running a marathon. But if you haven’t done strenuous physical exercise in a while, or you’re just starting physical activity again after an injury, over-exerting yourself can have negative side-effects, and trying to do something you can’t 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 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. Wear the right shoes — 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 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. Stretching and exercises like high knees that enhance flexibility will help get your body ready for the stress of running. Static stretches after a run, as well as rest, help prevent injuries and recover faster.
  4. Complement your running program with strength and cross training — Muscle imbalances affect how forces go through our joints, and can cause injury or soreness. Having strong gluteal muscles and hip abductors can help ease the stress that running puts on the body. You also need to improve and maintain flexibility in your lower body and core.
  5. Make sure you’re well-hydrated and follow proper nutrition — 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. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance certain running benefits, like weight management and reduced stress.

  6. Listen to your body — It will tell you if something is wrong. Although aches and pains are normal as you begin your running program, don’t ignore them. If pains persists or increases, seek guidance from a specialist, or visit Axes for a free injury screening. You can still run 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 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 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 Robertsville, MO Can Be Part of Your Beginner Running Program

Our Robertsville, 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 are backed by evidence, an Axes physical therapist in Robertsville, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Robertsville, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Design a personalized exercise program — We can help you come up with 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 progress to more challenging running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to running safely and getting all the possible benefits from your running program. We’ll teach you correct running form, and we also use motion video analysis to clearly see any imperfections in your form.

    We can also teach you warm-up exercises 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, flexibility, endurance, and coordination while running or performing other exercises.
  • Treating any running injuries — If you do become injured, a physical therapist can help you return 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 want to get into shape for the first time in a while, or become active again after an injury or surgery, the Robertsville, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Robertsville, MO physical therapists can also assist you with:

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

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

Starting a beginner running program in Robertsville, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to begin, or are unsure if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a comprehensive exercise program that will ensure you can enjoy the benefits of running safely. If you want to start a beginner running program in Robertsville, MO, make an appointment online, or call the Axes location closest to you.

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

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