St. Genevieve, MO

St. Genevieve, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in St. Genevieve, MO

Beginner running program in St. Genevieve, MO. The benefits of running are obvious: it can improve your mood, help you lose weight, strengthen the heart and lungs, and nearly anybody can do it, almost anywhere. But, if you’re contemplating a beginner running program in St. Genevieve, 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 are experts in mobility and the musculoskeletal system. Whether you’re looking 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 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.

Read on below to see our beginner running tips, contact us through our website, or call the Axes location closest to you to speak to a physical therapist today.

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

6 Benefits of Starting a Beginner Running Program

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

  1. Weight management — The average person burns about 80 to 140 calories per mile, making running one of the more effective 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 works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mood — Running has been shown to improve your mental health by producing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Longer lifespan — Some research suggests that running may lead to a longer lifespan. Just one run may add 7 hours to your life.
  6. Convenience — Running is an easy and economical 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 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 get the full rewards of starting a beginners running program in St. Genevieve, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in St. Genevieve, MO

Going from the couch to the track may seem daunting to some St. Genevieve, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and pushing yourself forward. A beginner running program isn’t about competition with others; it’s about perseverance, constant improvement, and putting your body and mind in a better state. 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 have dreams of one day running a marathon. But if you’re body isn’t used to it, or you’re just starting exercise again after an injury, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Start out at a slow pace, and slowly the distance you run as your progress in your program.

    If your body isn’t used to physical activity, 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. Get the right footwear — One of the great things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are running shoes. There are many advantages to getting good running shoes, including increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even professional athletes need to warm up before any physical activity. Stretching and exercises like high knees that boost flexibility will help prepare your body for the rigors of running. Static stretches after a run, as well as rest, help prevent injuries and feels less soreness.
  4. Combine running 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 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. Stay hydrated and follow proper nutrition — When we sweat, our bodies lose fluid. Adequate hydration improves recovery and performance, and minimizes cramping and headaches.

    Running also burns up a lot of energy. A healthy diet is necessary to get that fuel back. Having good nutrition will also enhance certain running benefits, like weight loss and a better mood.

  6. Listen to your body — It will tell you if something is wrong. 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 guidance from 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 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 never gets easier, 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 be motivated to continue doing it.

How a Physical Therapist in St. Genevieve, MO Can Help Your Beginner Running Program

Our St. Genevieve, MO physical therapists are experts at treating injuries, or other musculoskeletal problems like managing 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 have been proven to work, an Axes physical therapist in St. Genevieve, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in St. Genevieve, 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 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 help you overcome plateaus, and progress to more demanding running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is essential to avoiding injury and getting the most out of your running program. We’ll show you appropriate balance and the best way to move your arms and legs, and we also use motion video analysis to clearly see any flaws in your techniques.

    We can also show you warm-up techniques 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 get in the best shape possible through a personalized program that improves strength, flexibility, endurance, and form while running or performing other exercises.
  • Addressing injuries if they occur — If you do suffer an injury, a physical therapist can help you get back 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 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 St. Genevieve, 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 St. Genevieve, MO include:

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

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

Starting a beginner running program in St. Genevieve, MO can offer numerous benefits for both physical and mental health. However, many people don’t know where 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 comprehensive exercise plan that will ensure you can get the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in St. Genevieve, MO, make an appointment through our website, or contact the Axes location closest to 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
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Vestibular Therapy and Post-Concussion Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Cassandra Wadlow
Front Office
Brian Little
Front Office Supervisor
Dena Rose
PT, CMPT
Eric Meyer
PT, DPT, CMPT
Anthony Meyer
PT, DPT, CMPT
Derrick Wolk
Clinic Director, MPT, CMPT
Natalie Carter
PT, DPT, Astym. Cert.
Kimberly Helm
Front Office Supervisor

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