St. Ann, MO

St. Ann, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in St. Ann, MO

Beginner running program in St. Ann, MO. The benefits of running are any: it can improve mental health, help you manage your 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 St. Ann, MO, you may not know how to get started, and how your body’s going hold up to more physical activity than you’re used to. Professional physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. Whether you want to get back to peak performance 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 injuries or soreness you experience in your running program.

Keep reading this article to see our our advise to beginner runners, contact us through our website, or contact the Axes location closest to you to speak to a physical therapist today.

Beginner Running Program St. Ann, MO | Injury Prevention | Physical Therapy Near St. Ann

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 about 80 to 140 calories for every mile run, making running one of the more effective weight losing exercises.
  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 works the muscles in the legs, core, and back, and greatly increases lung capacity and endurance.
  4. Improved mood — Running is known to reduce stress, anxiety, and depression 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. Convenience — Running is a simple and affordable 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 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 St. Ann, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in St. Ann, MO

Going from the couch to the track may seem daunting to some St. Ann, MO residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about “winning;” it’s about persistence, progressive improvement, 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 slowly — You’re probably excited to start your running program, and may have dreams of one day running that 4-minute mile. But if you haven’t done strenuous physical activity in a while, or you’re just getting back to activity after an injury or surgery, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Begin your program by running slowly, and slowly build up how long you run for in the coming weeks.

    If you feel like you’re very out of shape, may be a good idea 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 — 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 pros to getting proper running shoes, including more comfort, better performance, and injury prevention.
  3. Warm up and cool down Even the best athletes need to warm up to be at their best and prevent injuries. Dynamic exercises like hip rotation and knee-to-chest that enhance flexibility will help get your body ready for the rigors of running. Static stretches after a run, as well as rest, help reduce the risk of injuries and recover faster.
  4. Combine running 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. Stay hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also burns up a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Having good nutrition also complements certain running benefits, such as weight loss and improved mental health.

  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 our a specialist, or visit Axes for a free injury screening. It is safe to continue running 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 over 2 hours, you can continue to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT continue to increase over time

In a sense, 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 experience the benefits and be motivated to continue your program.

How a Physical Therapist in St. Ann, MO Can Be Part of Your Beginner Running Program

Our St. Ann, MO physical therapists can help with recovering from injuries and other problems such as dealing with chronic pain. But a licensed physical therapist can also be part of a wellness regimen aimed at improving your overall health. With exercises and techniques that are backed by evidence, an Axes physical therapist in St. Ann, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in St. Ann, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can create a customized, safe, and effective exercise program to get your body up to shape.
  • 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 push you to challenge yourself, and progress to more rigorous running exercises such as inclines or fartlek training.
  • Teaching proper running techniques — Moving in the right way is vital to running safely and getting all the possible benefits from your running program. We’ll show you correct running form, and we also use motion video analysis to break down your movement.

    We can also show you the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention The best injury is the one that never happens. We’ll help you optimize your wellness through a personalized program that boosts strength, range of motion, endurance, and technique 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 muscles, tendons, ligaments, and cartilage.

Whether you’re looking to get into shape for the first time in a while, or become active again after an injury or surgery, the St. Ann, 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 St. Ann, MO physical therapists can also help you with:

Beginner Running Tips St. Ann, MO | Beginner Running Running | Physical Therapists Near St. Ann

Call Axes to Start Your Beginner Running Program in St. Ann, MO

Starting a beginner running program in St. Ann, MO does wonders for both your body and mind. However, many people aren’t sure how to begin, or are nervous about if their body can hold up to it. Professional physical therapists like those at Axes can help by creating a holistic fitness program that will ensure you can enjoy the benefits of running safely. If you’re thinking about starting a beginner running program in St. Ann, MO, request an appointment through our website, or contact the Axes location closest to you.

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Services Offered
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Sara Crain
PT, CEAS, Astym Cert.
Antoinette Ghoston
Front Office
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MPT, CMPT
Brett Shelton
PT, DPT, OCS, COMT, CSMT
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Clinic Director, MPT
Bradley Webb
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