St. Clair, MO

St. Clair, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in St. Clair, MO

Beginner running program in St. Clair, MO. The benefits of running are any: it can improve your mood, burn fat, improve your cardiovascular health, and just about anybody can do it, just about anywhere. But, if you’re just starting a beginner running program in St. Clair, MO, you may have doubts about how to get started, and if you’re healthy enough to hold up to more physical activity than your body’s accustomed to. Professional physical therapists like those at Axes know how to help people increase their physical activity safely and effectively. Whether you’re hoping to get back into shape after a sports or work-related injury or just need to get healthier, 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 nearest you for more information.

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

6 Benefits of Starting a Beginner Running Program

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

  1. Weight management — The average person burns roughly 80 to 140 calories for every mile run, making running an excellent way to lose weight.
  2. Improved cardiovascular health — Running improves heart and lung function and reduces heart disease risk factors like hypertension and cholesterol.
  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 mood — Running is known to improve your mental health by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  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. Accessibility — Running is an easy and inexpensive way to get consistent exercise that doesn’t require equipment or a special field or court. It can be done by people of most ages and fitness levels, and your regimen can be easily modified to suit individual needs, abilities, and limitations.

While it likely won’t take long to get that “runner’s high“, in order to truly reap the rewards of starting a beginners running program in St. Clair, MO, it will take dedication.

6 Beginner Running Tips in St. Clair, MO

Going from the couch to the track may give pause to some St. Clair, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and hitting your stride. A beginner running program isn’t about competition with others; it’s about perseverance, progressive improvement, and taking care of your body. The following are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Be realistic and progress gradually — You’re probably excited to start your running program, and may be challenging yourself to one day run 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 could lead to injury, and trying to do something unrealistic may make you unmotivated. Begin your program by running slowly, and gradually the distance you run as you go.

    If your body isn’t used to strenuous exercise, it’s OK to start by walking rapidly for 30 minutes and progress to running later. Another option is to 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 buying good running shoes, including arch support, cushioning, and injury and blister 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 leg swings and lunges that improve range of motion will help prepare your body for the rigors of running. After the run, it’s important to do static stretches and rest to help reduce the risk of injuries and feels less soreness.
  4. Complement your running program with strength and cross training — Running can lead to overuse injuries, so it’s a good idea to maintain 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 dedicated strength training program.
  5. Make sure you’re well-hydrated and maintain a healthy diet — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also burns up a lot of energy. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet also complements certain running benefits, like weight management and improved mental health.

  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. Clair, MO Can Help Your Beginner Running Program

Our St. Clair, MO physical therapists are experts at treating injuries, or other problems such as 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 proven to work, an Axes physical therapist in St. Clair, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in St. Clair, 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.
  • Design a customized 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 help you not be satisfied the with status quo, and progress to more demanding running programs such as inclines or fartlek training.
  • Teaching proper running techniques — Correct form is vital to avoiding injury and getting all the possible benefits from your running program. We’ll show you appropriate balance and the best way to move your arms and legs, and we can perform motion video analysis to clearly see any imperfections in your techniques.

    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 get in the best shape possible through a personalized program that improves strength, flexibility, endurance, and technique while running and when performing other physical activity.
  • Treating any running injuries — If you do sustain 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 St. Clair, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

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

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

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

Starting a beginner running program in St. Clair, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where to start, or are unsure how it’s going to go. 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’re thinking about starting a beginner running program in St. Clair, MO, make an appointment online, 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
  • Certified Hand Therapy
  • Advanced Work Rehabilitation
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Vestibular Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy (BFR)

Our Team

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

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