Woodhine Heights, MO

Woodhine Heights, MO

Allow Axes to Help Develop Your Customized Beginner Running Program

Beginner Running Program in Woodhine Heights, MO

Beginner running program in Woodhine Heights, MO. The benefits of running are clear: it can boost your mood, burn fat, strengthen the heart and lungs, and nearly anybody can do it, just about anywhere. But, if you’re contemplating a beginner running program in Woodhine Heights, MO, you may have doubts about how to proceed, and if you’re healthy enough to hold up to increased exertion. Professional 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 get back to peak performance after a sports or work-related injury or are just trying to get healthier, our team can help you learn proper form, 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 online, or contact the Axes location nearest you for more information.

Beginner Running Program Woodhine Heights, MO | Injury Prevention | Physical Therapy Near Woodhine Heights

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 roughly 80 to 140 calories for every mile run, 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 muscle strength and endurance — Running works the muscles in the legs, abdomen, and back, helping to improve overall fitness and endurance.
  4. Improved mood — Running has been shown to improve your mental health by releasing endorphins and serotonin, chemicals that improve your mood.
  5. Longer lifespan — Some research suggests 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 affordable way to get regular exercise that doesn’t require equipment or a special field or court. It it doesn’t require any specific skills or knowledge, and your regimen 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 rewards of starting a beginners running program in Woodhine Heights, MO, it will take dedication.

6 Beginner Running Tips in Woodhine Heights, MO

Getting from the couch to the track may be difficult for some Woodhine Heights, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and hitting your stride. A beginner running program isn’t about “winning;” it’s about determination, progressive development, and taking care of your body. The following are the top 6 beginner running tips to make sure you begin your program safely, and stay motivated to continue it.

  1. Set realistic goals and progress gradually — You may be 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 getting back to activity after an injury, doing too much too soon could lead to injury, and setting unrealistic goals may make you want to stop altogether. Start out 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, it’s OK to start by walking rapidly for half an hour and start running once you’re body’s used to an increased heart rate. You can also alternate between running and walking in 2-minute periods.

  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 increased comfort, better performance, and injury prevention.
  3. Warm up and cool down Even Olympic athletes need to warm up before a game or performance. Stretching and exercises like leg swings and lunges that boost range of motion 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 — Running can lead to overuse injuries, so make sure you are maintaining your flexibility and keeping your muscles strong as you continue to run. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a personalized strength training program.
  5. Stay hydrated and maintain a healthy diet — Running and sweating increase the amount of water we need. Adequate hydration improves recovery and performance, and minimizes negative side-effects.

    Running also uses up a lot of fuel. You’ll need healthy carbs, protein, and nutrients to replenish your body. Following a proper diet will also enhance 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 persists or increases, seek guidance from a medical professional, or visit Axes for a free injury screening. You can still run 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, 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 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 Woodhine Heights, MO Can Be Part of Your Beginner Running Program

Our Woodhine Heights, MO physical therapists are experts at treating injuries, or other issues 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 proven to work through study and research, an Axes physical therapist in Woodhine Heights, MO can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Woodhine Heights, 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 based on your specific fitness level. We can also develop a cross training program. A physical therapist can also help you overcome plateaus, and introduce you to more rigorous running exercises such as varying speeds or fartlek training.
  • Teaching proper running techniques — Proper form is essential to running safely and getting the most out of your running program. We’ll show you proper running form, and we also use 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 never happens. We’ll help you optimize your wellness through a personalized program that boosts strength, flexibility, endurance, and form while running and when performing other physical activity.
  • 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 into shape for the first time in a while, or become active again after an injury or surgery, the Woodhine Heights, 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.

Our Woodhine Heights, MO physical therapists can also help you with:

Beginner Running Tips Woodhine Heights, MO | Beginner Running Running | Physical Therapists Near Woodhine Heights

Call Axes to Start Your Beginner Running Program in Woodhine Heights, MO

Starting a beginner running program in Woodhine Heights, MO can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to begin, or are nervous about if their body can hold up to it. 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 Woodhine Heights, MO, schedule an appointment online, 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
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • DorsaVi Video Motion Analysis
  • Vestibular Therapy and Post-Concussion Rehabilitation
  • Trigger Point Dry Needling
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy

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