Winchester, MO

Winchester, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Winchester, MO

Beginner running program in Winchester, MO. There are numerous reasons to begin a running program: it can boost mental health, help you lose weight, strengthen the heart and lungs, and it’s one of the most convenient ways to get exercise. But, if you’re just starting a beginner running program in Winchester, MO, you may have doubts about how to proceed, and if you’re healthy enough to handle increased exertion. Licensed physical therapists like those at Axes are experts in movement health and the musculoskeletal system. Whether you’re looking to return to form after a sports or work-related injury or are just trying to get healthier, our team can show you how to run safely, understand if you’re healthy enough to begin a running program, and treat any running-related injuries you may sustain.

Keep reading this article to see our our advise to beginner runners, schedule an appointment online, or call the Axes location most convenient for you to speak to a physical therapist today.

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

6 Reasons to Start a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight loss — The average person burns about 80 to 140 calories for every mile run, making running one of the more efficient weight losing exercises.
  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 helps to strengthen the muscles in the legs, core, and back, helping to improve overall fitness and endurance.
  4. Improved mood — 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. People who run live an average of three years longer than those who don’t.
  6. Accessibility — Running is a simple and inexpensive way to get consistent exercise and you can do it pretty much anywhere with almost no equipment. It can be done by people of most ages and fitness levels, and your program can be easily modified to suit individual needs, abilities, and limitations.

While it probably won’t take long to get that “runner’s high“, in order to get the full benefits of starting a beginners running program in Winchester, MO, it will take dedication.

6 Beginner Running Tips in Winchester, MO

Getting from the couch to the track may be difficult for some Winchester, MO residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about competition with others; it’s about persistence, progressive 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. Set realistic goals 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’re body isn’t used to it, or you’re just getting back to activity after an injury or surgery, doing too much too soon can have negative side-effects, and trying to do something unrealistic may make you unmotivated. Start out at a slow pace, and gradually the distance you run as you go.

    If you feel like you’re very out of shape, 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 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 buying proper running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even the best athletes need to warm up to be at their best and prevent injuries. Dynamic exercises like hip rotation and knee-to-chest that improve flexibility will help get your body ready 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. Combine running with strength and cross training — Muscle imbalances impact how our joints experience force, 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. 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 cramping and headaches.

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

  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 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 more than 2 hours, it is safe to advance to the next session
    • The presence of pain does NOT lead to limping
    • 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 Winchester, MO Can Help Your Beginner Running Program

Our Winchester, MO physical therapists are experts at treating injuries, or other musculoskeletal problems such as dealing with chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques proven to work through study and research, an Axes physical therapist in Winchester, MO can help your beginner running program with:

  • Assessing any pre-existing injuries or conditions — A physical therapist in Winchester, MO can help you understand if you’re currently healthy enough to run. If you’re not, we can develop a customized, safe, and effective exercise program to get to the level you need to be at.
  • Design a personalized 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 push you to challenge yourself, and introduce you to more strenuous running techniques such as inclines or fartlek training.
  • Teaching proper running techniques — Correct technique is vital 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 form.

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

  • Injury prevention Once you start a running program, you want to make sure you stay that way. We’ll help you get in the best shape possible through a customized program that improves strength, flexibility, endurance, and form while running and when engaged in other physical activity.
  • Addressing injuries if they occur — If you do become injured, a physical therapist can help you get back to running and other activities you love quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce inflammation and pain in your soft tissue.

Whether you’re looking to get into shape for the first time in a while, or become active again after an injury or surgery, the Winchester, 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 Winchester, MO include:

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

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

Starting a beginner running program in Winchester, MO does wonders for both your body and mind. However, many people aren’t sure how to start, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by creating a comprehensive fitness program that will ensure you can get the benefits of running without hurting yourself. If you want to start a beginner running program in Winchester, MO, contact us through our website, or reach out to the Axes location most convenient for 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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