St. Charles, MO

St. Charles, MO

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Beginner Running Program in St. Charles, MO

Beginner running program in St. Charles, MO. The benefits of running are any: it can boost your mood, help you lose weight, improve your cardiovascular health, and just about anybody can do it, almost anywhere. But, if you’re contemplating a beginner running program in St. Charles, MO, you may not know how to proceed, and if you’re healthy enough to hold up to more physical activity than you’re accustomed to. Professional 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 get back to peak performance after a sports or work-related injury or just need to be more active in your day-to-day life, 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.

Read on below to see our our advise to beginner runners, contact us through our website, or contact the Axes location most convenient for you to learn more.

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

6 Benefits of Starting a Beginner Running Program

When you start a running program, your body and mind receive numerous benefits, including:

  1. Weight loss — Most people burns roughly 80 to 140 calories per mile, making running one of the more efficient ways to achieve weight loss.
  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, and greatly increases lung capacity and endurance.
  4. Better mental health — Running has been shown to improve your mental health by releasing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Increased longevity — Some studies indicate that running may lead to a longer lifespan. Running for just one hour may add 7 hours to your life.
  6. Convenience — Running is a simple and affordable way to get regular exercise and you can do it almost anywhere with almost no equipment. 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 truly reap the benefits of starting a beginners running program in St. Charles, MO, it will take dedication.

6 Beginner Running Tips in St. Charles, MO

Getting from the couch to the track may seem daunting to some St. Charles, MO residents, but to get started, all you need to do is lace up your shoes. A beginner running program isn’t about “winning;” it’s about persistence, progressive development, and putting your body and mind in a better state. The following are the top 6 beginner running tips to make sure you start your program safely, and stay motivated to continue it.

  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 activity in a while, or you’re just starting physical activity again after an injury, over-exerting yourself could lead to injury, and trying to do something unrealistic may make you want to stop altogether. Start out by running slowly, and slowly build up how long you run for as your progress in your program.

    If your body isn’t used to strenuous exercise, it’s OK to start by walking rapidly for half an hour and start running once you’re body’s used to an increased heart rate. You can also alternate between running and walking in 2-minute periods.

  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 advantages to getting proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up to be at their best and prevent injuries. Stretching and exercises like hip rotation and knee-to-chest that boost flexibility 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 recover faster.
  4. Combine running with strength and cross training — Running can lead to overuse injuries, so make sure you are maintaining 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. Stay hydrated and follow proper nutrition — Running and sweating increase the amount of liquids we need. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of energy. A healthy diet is necessary to get that fuel back. Following a proper diet also complements certain running benefits, like weight loss and reduced stress.

  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 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. Charles, MO Can Help Your Beginner Running Program

Our St. Charles, MO physical therapists are experts at treating injuries, or other issues like 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. Charles, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in St. Charles, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a personalized, safe, and effective exercise program to get to the level you need to be at.
  • 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 overcome plateaus, and introduce you to more challenging running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper technique is essential to running safely and getting the most out of 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 the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention Once you start a running program, you don’t want to go back. We’ll help you get in the best shape possible through a customized program that improves strength, range of motion, endurance, and technique while running or performing other exercises.
  • 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 legs, buttocks, and back.

Whether you’re looking to get healthier, or become active again after an injury or surgery, the St. Charles, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Other services we provide in St. Charles, MO include:

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

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

Starting a beginner running program in St. Charles, MO does wonders for both your body and mind. 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 comprehensive fitness program that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in St. Charles, MO, request an appointment online, or call the Axes location nearest 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
  • 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.
Amanda Gubbels
DPT, CMPT, ATC
Natasha Burtchett
Front Office Supervisor
John Ruesler
Clinic Director, DPT, CMPT, Astym Cert.
Megan Phillips
Front Office
Stephanie Heubi
Front Office
Hannah Drake
DPT, CMPT, ATC, LAT

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