Truesdale, MO

Truesdale, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Truesdale, MO

Beginner running program in Truesdale, MO. There are numerous reasons to begin a running program: it can improve your mood, help you lose weight, improve your cardiovascular health, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Truesdale, MO, you may not know how to proceed, and how your body’s going handle 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’re looking to return to form after a sports or work-related injury or are just trying to be more active in your day-to-day life, our team can show you how to run safely, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Keep reading this article to see our our advise to beginner runners, make an appointment through our website, or contact the Axes location nearest you for more information.

Beginner Running Program Truesdale, MO | Injury Prevention | Physical Therapy Near Truesdale

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 per mile, making running one of the more effective 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 physical strength and endurance — Running works the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mental health — Running is known to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  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 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 routine 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 Truesdale, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in Truesdale, MO

Going from the couch to the track may give pause to some Truesdale, 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 persistence, progressive improvement, and putting your body and mind in a better state. Below 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’re body isn’t used to it, or you’re just getting back to activity after an injury, over-exerting yourself could lead to injury, and setting unattainable goals may make you want to stop altogether. Begin your program by running slowly, and gradually the distance you run in the coming weeks.

    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. 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 running shoes. There are many pros to buying proper running shoes, including increased comfort, better performance, and injury 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 high knees that improve flexibility 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 feels less soreness.
  4. Complement your running program with strength and cross training — Muscle imbalances affect how our joints experience force, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain flexibility in your lower body and core.
  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 negative side-effects.

    Running also requires a lot of energy. A healthy diet is necessary to get that energy back. Having good nutrition will also enhance 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 some ways 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 be motivated to continue doing it.

How a Physical Therapist in Truesdale, MO Can Help Your Beginner Running Program

Our Truesdale, MO physical therapists are experts at treating injuries, or other issues such as easing 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 Truesdale, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Truesdale, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can develop a customized, safe, and effective exercise program to get your body up to shape.
  • Design a customized exercise program — We can develop 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 strenuous running programs such as varying speeds or fartlek training.
  • Teaching proper running techniques — Moving in the right way is essential to avoiding injury and getting all the possible benefits from your running program. We’ll teach you proper running form, and we can perform motion video analysis to clearly see any flaws 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 Once you start being active, you don’t want to go back. We’ll help you get in the best shape possible through a customized program that boosts 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 return to running and other activities you love quickly and safely. If you’re suffering from significant soreness, a physical therapist can reduce swelling 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 Truesdale, MO physical therapists at Axes are here to help you develop and maintain your beginner running program.

Our Truesdale, MO physical therapists can also assist you with:

Beginner Running Tips Truesdale, MO | Beginner Running Running | Physical Therapists Near Truesdale

Call Axes For Help With Your Beginner Running Program in Truesdale, MO

Starting a beginner running program in Truesdale, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to begin, or are unsure 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 enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Truesdale, MO, schedule an appointment online, or contact the Axes location most convenient for you.

Services Offered

Services Offered
  • Physical Therapy
    • Pre/Post Surgical Rehabilitation
    • Acute Injury Management
    • Chronic Injury Management
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Certified Hand Therapy
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • DorsaVi Video Motion Analysis
  • Spine Specialty – Certified Manual Therapy, McKenzie
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Katee Strunk
Front Office Team Lead
Julie Freiner
OTR/L, CHT
Samantha Bixby
PT, DPT, Astym Cert.
Farren Holman
PT, DPT, Astym Cert.
Matt Williams
MS, OTR/L, ATC/L
Jeff Hunter
Clinic Director, PT, Cert. MDT, MBA

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