Weldon Spring, MO

Weldon Spring, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Weldon Spring, MO

Beginner running program in Weldon Spring, MO. There are numerous benefits to starting a running program: it can boost mental health, help you manage your weight, improve your cardiovascular health, and you can do it almost anywhere. But, if you’re just starting a beginner running program in Weldon Spring, MO, you may not know how to get started, and if you’re healthy enough to hold up to more physical activity than your body’s accustomed to. Experienced physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. Whether you want 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 help you learn proper form, understand if you’re healthy enough to begin a running program, and treat any injuries or soreness you experience in your running program.

Read on below to see our our advise to beginner runners, contact us online, or call the Axes location closest to you to learn more.

Beginner Running Program Weldon Spring, MO | Injury Prevention | Physical Therapy Near Weldon Spring

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 per mile, making running an excellent way to lose weight.
  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, core, and back, helping to improve overall fitness and endurance.
  4. Better mental health — Running is known to improve your mental health by producing endorphins and serotonin, the brain’s natural feel-good hormones.
  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. Convenience — Running is a simple and budget-friendly way to get regular exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. 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 it likely won’t take long to get that “runner’s high“, in order to get the full benefits of starting a beginners running program in Weldon Spring, MO, you’ll need to make running a consistent habit.

6 Beginner Running Tips in Weldon Spring, MO

Going from the couch to the track may give pause to some Weldon Spring, 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 competition with others; it’s about persistence, constant improvement, and being healthy. 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 be challenging yourself to one day run that 4-minute mile. But if you’re body isn’t used to it, or you’re just starting physical activity again after an injury or surgery, doing too much too soon could lead to injury, and setting unattainable goals may make you unmotivated. Begin your program at a slow pace, and gradually the distance you run as you go.

    If your body isn’t used to physical activity, it’s OK to start by walking briskly for half an hour and progress to running later. Another option is to switch between running and walking in 2-minute intervals.

  2. Get the right footwear — While shoes are the only “equipment” you need for running, it’s important to get the right ones. There are many pros to buying proper running shoes, including more comfort, better performance, and injury 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 boost 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 forces go through our joints, and can cause injury or soreness. Having hip and glute muscles can help correct those imbalances. You also need to improve and maintain range of motion 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 improves 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. Following a proper diet will also enhance certain running benefits, like weight loss and a better mood.

  6. Listen to your body — It will tell you if something isn’t right. Although aches and pains are normal as you begin your running program, don’t ignore them. 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 more than 2 hours, you can continue to the next session
    • The presence of pain does NOT change how you walk or run
    • Pain does NOT get worse over time

In some ways running will always be hard, 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 Weldon Spring, MO Can Help Your Beginner Running Program

Our Weldon Spring, MO physical therapists can help with recovering from injuries and other problems such as offering relief for 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 are backed by evidence, an Axes physical therapist in Weldon Spring, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Weldon Spring, MO can help determine what your current health level is, and develop a beginner running program that is safe for you.
  • Create a personalized exercise program — We can develop a beginner running program designed specifically your specific needs and limitations. We can also develop a cross training program. A physical therapist can also push you to challenge yourself, and progress to more demanding running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper technique is essential to running safely and getting all the possible benefits from your running program. We’ll teach you proper running form, and we also use motion video analysis to break down your movement.

    We can also teach you warm-up exercises for before your run, and the best static stretches to do after.

  • Injury prevention The best injury is the one that never happens. We’ll help you optimize your wellness through a customized program that boosts strength, flexibility, endurance, and technique while running and when engaged in other physical activity.
  • Treating any running injuries — If you do sustain an injury, a physical therapist can help you return 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 soft tissue.

Whether want to get healthier, or become active again after an injury or surgery, the Weldon Spring, 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 Weldon Spring, MO include:

Beginner Running Tips Weldon Spring, MO | Beginner Running Running | Physical Therapists Near Weldon Spring

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

Starting a beginner running program in Weldon Spring, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how 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 holistic exercise plan that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Weldon Spring, 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
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Julie Freiner
OTR/L, CHT
Mitchell Hammack
PT, DPT, CMPT
Matt Williams
MS, OTR/L, ATC/L
Jennifer Szydlowski
Clinic Director, PT, CMPT
Kaysie Cope
Front Office
Lauren Vaughn
PT, DPT, CMPT, Astym Cert.

Locations

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Injuries and pain shouldn’t keep you from moving and doing the things you love.