Washington, MO

Washington, MO

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Beginner Running Program in Washington, MO

Beginner running program in Washington, MO. There are numerous benefits to starting a running program: it can boost your mood, burn fat, reduce your risk of cardiovascular disease, and you can do it almost anywhere. But, if you want to start a beginner running program in Washington, MO, you may have doubts about how to proceed, and how your body’s going hold up to more physical activity than your body’s accustomed to. Experienced 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 help you learn proper form, recover from any pre-existing injuries, and treat any running-related injuries you may sustain.

Keep reading this article to see our our advise to beginner runners, request an appointment online, or call the Axes location most convenient for you to learn more.

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

6 Reasons to Start a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight management — Most people 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 high blood pressure and cholesterol.
  3. Increased physical strength and endurance — Running works the muscles in the legs, core, and back, helping to improve overall fitness and endurance.
  4. Improved mood — Running has been shown to reduce stress, anxiety, and depression by producing endorphins and serotonin, chemicals that stabilize your mood and relieve pain.
  5. Longer lifespan — Some studies indicate that running may lead 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 consistent exercise and you can do it pretty much anywhere with just a pair of shoes. It it doesn’t require any specific skills or knowledge, and your program can be easily modified to suit individual needs, abilities, and limitations.

While you may feel that “runner’s high” right away, in order to get the full benefits of starting a beginners running program in Washington, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Washington, MO

Going from the couch to the track may seem daunting to some Washington, MO residents, but in truth it’s as easy as putting on your shoes, going outside or to the gym, and pushing yourself forward. A beginner running program isn’t about “winning;” it’s about hard work, constant improvement, and taking care of your body. Below 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 that 4-minute mile. But if you haven’t done strenuous physical activity in a while, 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 unrealistic may make you unmotivated. Begin your program by running slowly, and slowly build up how long you run for as your progress in your program.

    If you feel like you’re very out of shape, may be a good idea to start by walking briskly for half an hour and start running once you’re body’s used to an increased heart rate. You can also switch between running and walking in 2-minute intervals.

  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 benefits to getting good running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even professional athletes need to warm up to be at their best and prevent injuries. Dynamic exercises like hip rotation and knee-to-chest that enhance 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 prevent injuries and reduce 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 strong gluteal muscles and hip abductors 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 — When we sweat, our bodies lose fluid. Adequate hydration increases recovery and performance, and minimizes cramping and headaches.

    Running also uses up a lot of energy. A healthy diet is necessary to get that fuel back. Following a proper diet also complements certain running benefits, such as weight management and reduced stress.

  6. Listen to your body — It will tell you if something isn’t right. 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 medical professional, 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 >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 get worse over time

In some ways 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 be motivated to continue doing it.

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

Our Washington, MO physical therapists can help with recovering from injuries and other issues such as 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 Washington, MO can help your beginner running program with:

  • Evaluating your current fitness level — A physical therapist in Washington, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Design a customized exercise program — We can help you come up with a beginner running program based on your specific needs and limitations. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also help you not be satisfied the with status quo, and introduce you to more rigorous running exercises such as inclines or fartlek training.
  • Teaching proper running techniques — Proper form is essential to avoiding injury and getting the most out of your running program. We’ll teach you proper running form, and we can perform motion video analysis to break down your movement.

    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’s avoided. We’ll help you optimize your wellness through a personalized program that boosts strength, flexibility, endurance, and technique while running or performing other exercises.
  • Treating any running injuries — If you do suffer 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 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 get back to the top of your game after an injury or surgery, the Washington, 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 Washington, MO include:

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

Call Axes to Start Your Beginner Running Program in Washington, MO

Starting a beginner running program in Washington, MO can offer numerous benefits for both physical and mental health. 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 developing a comprehensive fitness plan that will ensure you can enjoy the benefits of running without hurting yourself. If you’re thinking about starting a beginner running program in Washington, MO, request an appointment through our website, or reach out to the Axes location nearest you.

Services Offered

Services Offered
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    • Acute Injury Management
    • Chronic Injury Management
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
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  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Vestibular Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Spine Specialty – Certified Manual Therapy
  • Pelvic Floor Physical Therapy
  • Free Injury Screenings
  • Kinesio Taping®
  • Video Motion Analysis
  • Blood Flow Restriction Therapy

Our Team

Stephen Brunjes
OTR/L, CEAS
Brittany Stapp
Front Office Supervisor
Kelsey Kessler
PT, DPT, Astym. Cert.
Sara Dowil
OTR/L, CHT
Mike Faris
Clinic Director, PT, CMPT
Kelly Basler
Front Office
Megan Mason
OTD, OTR/L

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