Saint Paul, MO

Saint Paul, MO

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Saint Paul, MO

Beginner running program in Saint Paul, MO. The benefits of running are any: it can improve your mood, help you manage your weight, reduce your risk of cardiovascular disease, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Saint Paul, MO, you may have doubts about how to get started, and if you’re healthy enough to handle increased exertion. Licensed physical therapists like the ones we have here at Axes are experts in mobility 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 show you how to run safely, 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 our advise to beginner runners, contact us through our website, or reach out to the Axes location nearest you to speak to a physical therapist today.

Beginner Running Program Saint Paul, MO | Injury Prevention | Physical Therapy Near Saint Paul

6 Reasons to Start a Beginner Running Program

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

  1. Weight loss — The average person 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 works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mood — Running is known to improve your mental health by releasing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Longer lifespan — Regular running has been linked to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Accessibility — Running is an easy and inexpensive 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 program 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 benefits of starting a beginners running program in Saint Paul, MO, it will take dedication.

6 Beginner Running Tips in Saint Paul, MO

Going from the couch to the track may be difficult for some Saint Paul, 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, constant improvement, and taking care of your body. Below are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress gradually — You’re probably excited to start your running program, and may have dreams of one day running a marathon. But if you’re body isn’t used to it, or you’re just starting physical activity again after an injury or surgery, over-exerting yourself can have negative side-effects, and setting unattainable goals may make you want to stop altogether. Begin your program at a slow pace, and slowly the distance you run 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 half an hour and progress to running later. You can also alternate between running and walking in 2-minute intervals.

  2. Get the right footwear — 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 proper shoes. There are many benefits to buying good running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even the best athletes need to warm up before any physical activity. Dynamic exercises like hip rotation and knee-to-chest that enhance range of motion will help get your body ready for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and recover faster.
  4. Complement your running program with strength and cross training — Running can lend itself 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 dedicated strength training program.
  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 requires a lot of fuel. A healthy diet is necessary to get that fuel back. Following a proper diet 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 our a specialist, 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 >2 hours, it is safe to advance 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 more you improve the more you’ll have to run to reach your limits. 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 Saint Paul, MO Can Be Part of Your Beginner Running Program

Our Saint Paul, MO physical therapists can help with recovering from injuries and 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 Saint Paul, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Saint Paul, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Design a personalized exercise program — We can develop 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 not be satisfied the with status quo, and introduce you to more rigorous running programs such as inclines 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 teach you correct running form, and we can perform motion video analysis to clearly see any imperfections in your form.

    We can also show you warm-up exercises for 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 get in the best shape possible through a customized program that improves strength, range of motion, endurance, and coordination while running or performing other exercises.
  • Treating any running injuries — If you do suffer an injury, 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 inflammation and pain in your legs, buttocks, and back.

Whether you’re looking to get healthier, or get back to the top of your game after an injury or surgery, the Saint Paul, 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 Saint Paul, MO include:

Beginner Running Tips Saint Paul, MO | Beginner Running Running | Physical Therapists Near Saint Paul

Call Axes to Start Your Beginner Running Program in Saint Paul, MO

Starting a beginner running program in Saint Paul, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to start, or are unsure if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a holistic fitness plan that will ensure you can get the benefits of running safely. If you want to start a beginner running program in Saint Paul, MO, request an appointment through our website, or reach out to the Axes location most convenient for you.

Services Offered

Services Offered
  • Physical Therapy
    • Pre/Post Surgical Rehabilitation
    • Acute Injury Management
    • Chronic Injury Management
  • Occupational Therapy
    • Certified Hand Therapy
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • DorsaVi Video Motion Analysis
  • Pelvic Floor Therapy
  • Trigger Point Dry Needling
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Orthopedic Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization (IASTYM)
  • Spine Specialty – Manual Therapy Certified
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Rachel Weilandich
PT, DPT, CMPT
Brian Freund
Clinic Director, DPT, CMPT, TPS, MBA
Linda McCoy
Front Office

Locations

Begin Your Recovery Today

Injuries and pain shouldn’t keep you from moving and doing the things you love.