Valley Park, MO

Valley Park, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Valley Park, MO

Beginner running program in Valley Park, MO. The benefits of running are any: it can boost mental health, help you manage your weight, reduce your risk of cardiovascular disease, and it’s one of the most convenient ways to get exercise. But, if you want to start a beginner running program in Valley Park, MO, you may have doubts about how to proceed, and how your body’s going hold up to more physical activity than you’re accustomed to. Licensed physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you’re hoping to get back to peak performance after a sports or work-related injury or just need to get healthier, 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.

Read on below to see our beginner running tips, contact us through our website, or call the Axes location nearest you for more information.

Beginner Running Program Valley Park, MO | Injury Prevention | Physical Therapy Near Valley Park

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight management — Most people burns about 80 to 140 calories per mile, making running one of the more efficient 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 muscle 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 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. Running for just one hour may add 7 hours to your life.
  6. Accessibility — Running is an easy and inexpensive way to get regular exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, 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 Valley Park, MO, you’ll need to make running a consistent part of your day.

6 Beginner Running Tips in Valley Park, MO

Going from the couch to the track may be difficult for some Valley Park, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and hitting your stride. A beginner running program isn’t about “winning;” it’s about perseverance, constant development, and taking care of your body. Below are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  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 getting back to activity after an injury or surgery, over-exerting yourself could lead to injury, and trying to do something you can’t may make you want to stop altogether. Begin your program at a slow pace, and gradually the distance you run as your progress in your program.

    If you feel like you’re very out of shape, it’s OK to start by walking briskly for half an hour and progress to running later. You can also switch between running and walking in 2-minute intervals.

  2. Wear the right shoes — 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 benefits to getting proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up before any physical activity. Dynamic exercises like leg swings and lunges that enhance flexibility will help prepare your body for the rigors of running. Static stretches after a run, as well as rest, help prevent injuries and improve your recovery.
  4. Complement your running program with strength and cross training — Muscle imbalances impact how forces go through our joints, and can cause injury or soreness. Having hip and glute muscles 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 maintain a healthy diet — Running and sweating increase the amount of water we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires 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 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 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 guidelines 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, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • Pain does NOT get worse over time

In a sense, running never gets easier, as you’ll keep having to push yourself to your limits to see the benefits. 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 Valley Park, MO Can Be Part of Your Beginner Running Program

Our Valley Park, MO physical therapists are experts at treating injuries, or other musculoskeletal problems like easing 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 Valley Park, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Valley Park, MO can help determine what your current health level is, and develop a beginner running program based on that.
  • Design a customized exercise program — We can help you come up with a beginner running program designed specifically your specific fitness level. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and progress to more demanding running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Running in the right way is essential to running safely 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 teach 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 boosts strength, flexibility, endurance, and coordination while running or performing other exercises.
  • Treating any running injuries — If you do become injured, 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 healthier, or become active again after an injury or surgery, the Valley Park, 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 Valley Park, MO include:

Beginner Running Tips Valley Park, MO | Beginner Running Running | Physical Therapists Near Valley Park

Call Axes to Start Your Beginner Running Program in Valley Park, MO

Starting a beginner running program in Valley Park, MO does wonders for both your body and mind. 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 developing 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 Valley Park, MO, contact us through our website, or reach out to 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.
Lauren Cavanaugh
Front Office Supervisor
Amanda Gubbels
DPT, CMPT, ATC
Stephen Brunjes
OTR/L, CEAS
Brian Wahlig
Front Office Supervisor
Sarah Schroeder
MOTR/L, CHT, Astym Cert
Bill Franzen
PT, MHSPT
Kinsey Jackson
Front Office
Cassandra Wadlow
Front Office
Mary McKinney
Front Office
Brian Little
Front Office Supervisor
Zac Schniers
PT, DPT, CMPT
Danielle O’Rando
Front Office
Natasha Burtchett
Front Office Supervisor
Antoinette Ghoston
Front Office
Ashley Kraus
Front Office
Helen Ziegler
Front Office
Addie Kersting
Front Office Supervisor
Dena Rose
PT, CMPT
Katee Strunk
Front Office Team Lead
Mark Smith
PT, DPT, CMPT
Kaila Mikesch
PT, DPT, CMPT
Ali Bauer
PT, CMPT
Brandi Arndt
MPT, CMPT
Julie Freiner
OTR/L, CHT
Samantha Bixby
PT, DPT, Astym Cert.
Eric Meyer
PT, DPT, CMPT
Anthony Meyer
PT, DPT, CMPT
Sarah Barker
Front Office
Rachel Weilandich
PT, DPT, CMPT
Brittany Stapp
Front Office Supervisor
Kelsey Kessler
PT, DPT, Astym. Cert.
Mitchell Hammack
PT, DPT, CMPT
Farren Holman
PT, DPT, Astym Cert.
Jodi Bielicke (Klott)
Clinic Director, PT, DPT, ASTYM Cert.
Sara Dowil
OTR/L, CHT
Mike Faris
Clinic Director, PT, CMPT
Emily Helton
Clinic Director, PT, DPT, CMPT, Astym Cert.
Ryan Knuckles
PT, DPT, Astym Cert., Dry Needling Cert.
Mandy Carter
MSPT, CMPT, ATC, CWC
Matt Williams
MS, OTR/L, ATC/L
Ray Bauer
Clinic Director, MSPT, CMPT
Brett Shelton
PT, DPT, OCS, COMT, CSMT
Jeff Hunter
Clinic Director, PT, Cert. MDT, MBA
Scott Gallant
PT, FAAOMPT, BDN
Derrick Wolk
Clinic Director, MPT, CMPT
Greg Nicholas
Clinic Director, MPT, CMPT
Nick Weber
Clinic Director, MPT
Ernie Goddard
Clinic Director, PT
John Ruesler
Clinic Director, DPT, CMPT, Astym Cert.
Jennifer Szydlowski
Clinic Director, PT, CMPT
Stacey Collins
Clinic Director, PT, DPT, CMPT
Brian Freund
Clinic Director, DPT, CMPT, TPS, MBA
Joe Schmersahl
Clinic Director, PT, MTC, CMTPT
Bailey Zimmermann
Front Office Supervisor
Kelly Basler
Front Office
Daniel Scribner
PT, DPT, ATC
Jayne Scanlan
DPT, COMT, CMTPT, FAAOMPT
Sharon Titter
Clinic Director, MPT
Natalie Carter
PT, DPT, Astym. Cert.
Michelle Green
Front Office
Megan Phillips
Front Office
TJ Jung
PT, DPT
Kaysie Cope
Front Office
Christine Lucke
MPT, COMT.
Lauren Huckstep
Clinic Director, PT, DPT, CSCS, Astym Cert.
Mary Headrick
Front Office Associate
Christine Blocker
Front Office Supervisor
Megan Mason
OTD, OTR/L
Lauren Vaughn
PT, DPT, CMPT, Astym Cert.
Emma Witte
PTA, ASTYM Cert.
Linda McCoy
Front Office
Stephanie Heubi
Front Office
Hannah Drake
DPT, CMPT, ATC, LAT
Kimberly Helm
Front Office Supervisor
JP Thompson
PT, DPT, Astym Cert.
Bailey Abt
Front Office
Marion Shaw
Front Office Supervisor
Kelly Barnes
Physical Therapist

Locations

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