Woodson Terrace, MO

Woodson Terrace, MO

Allow Axes to Help Develop Your Personalized Beginner Running Program

Beginner Running Program in Woodson Terrace, MO

Beginner running program in Woodson Terrace, MO. The benefits of running are obvious: it can improve mental health, help you manage your weight, strengthen the heart and lungs, and just about anybody can do it, just about anywhere. But, if you’re just starting a beginner running program in Woodson Terrace, MO, you may have doubts about how to get started, and how your body’s going handle more physical activity than you’re accustomed to. Professional physical therapists like the ones we have here at Axes are experts in movement health and the musculoskeletal system. Whether you’re hoping 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 show you how to run safely, 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, request an appointment online, or call the Axes location most convenient for you to speak to a physical therapist today.

Beginner Running Program Woodson Terrace, MO | Injury Prevention | Physical Therapy Near Woodson Terrace

6 Benefits of Starting a Beginner Running Program

Running offers many physical and mental health benefits, including:

  1. Weight management — The average person burns about 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 muscle strength and endurance — Running helps to strengthen the muscles in the legs, core, 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. Convenience — Running is an easy and budget-friendly way to get consistent exercise and you can do it almost anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, and your program 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 truly reap the benefits of starting a beginners running program in Woodson Terrace, MO, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Woodson Terrace, MO

Going from the couch to the track may seem daunting to some Woodson Terrace, MO residents, but in truth it’s as easy as putting on your shoes, going out the door, and pushing yourself forward. A beginner running program isn’t about competition with others; it’s about tenacity, progressive development, and being healthy. Below are the top 6 beginner running tips to make sure you start 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 a marathon. But if you’re body isn’t used to it, or you’re just starting exercise again after an injury, over-exerting yourself can have negative side-effects, and trying to do something unrealistic may make you want to stop altogether. Begin your program by running slowly, and gradually the distance you run in the coming weeks.

    If your body isn’t used to physical activity, it’s OK to start by walking rapidly for 30 minutes and progress to running later. Another option is to 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 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 before a game or performance. Dynamic exercises like hip rotation and knee-to-chest that boost flexibility will help get your body ready for the stress of running. After the run, it’s important to do static stretches and rest to help prevent injuries and recover faster.
  4. Complement your running program with strength and cross training — Running can lend itself to overuse injuries, so it’s a good idea to maintain 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 dedicated strength training program.
  5. Make sure you’re well-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 fuel. A healthy diet is necessary to get that fuel back. Having good nutrition will also enhance certain running benefits, like weight loss and improved mental health.

  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 our a medical professional, or visit Axes for a free injury screening. It is safe to continue running as long as you follow these four rules 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 will always be hard, 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 Woodson Terrace, MO Can Be Part of Your Beginner Running Program

Our Woodson Terrace, MO physical therapists are experts at treating injuries, or other musculoskeletal problems like managing 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 Woodson Terrace, MO can help your beginner running program with:

  • Assessing your current fitness level — A physical therapist in Woodson Terrace, MO can help you understand if you’re currently in good enough shape to run. If you’re not, we can create a personalized, safe, and effective exercise program to get your body up to shape.
  • Design a personalized exercise program — We can help you come up with a beginner running program based on your specific fitness level. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also push you to challenge yourself, and progress to more rigorous running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Running in the right way is vital to running safely and getting all the possible benefits from your running program. We’ll show you correct running form, and we can perform 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 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 personalized program that boosts strength, flexibility, endurance, and coordination while running and when performing other physical activity.
  • Treating any running injuries — 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 swelling 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 get back to the top of your game after an injury or surgery, the Woodson Terrace, 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 Woodson Terrace, MO include:

Beginner Running Tips Woodson Terrace, MO | Beginner Running Running | Physical Therapists Near Woodson Terrace

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

Starting a beginner running program in Woodson Terrace, MO does wonders for both your body and mind. However, many people don’t know where to start, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by developing a holistic exercise plan that will ensure you can enjoy the benefits of running without hurting yourself. If you want to start a beginner running program in Woodson Terrace, MO, make 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
  • Certified Hand Therapy
  • Work Conditioning/Hardening
  • Functional Capacity Evaluations
  • Sports Physical Therapy
  • Pediatric Orthopedic Physical Therapy
  • Geriatric Physical Therapy
  • Instrument Assisted Soft Tissue Mobilization
  • Free Injury Screenings
  • Kinesio Taping®
  • Blood Flow Restriction Therapy
  • Spine Specialty

Our Team

Sara Crain
PT, CEAS, Astym Cert.
Antoinette Ghoston
Front Office
Brandi Arndt
MPT, CMPT
Brett Shelton
PT, DPT, OCS, COMT, CSMT
TJ Jung
PT, DPT
Megan Mason
OTD, OTR/L

Locations

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