In recent years, essential oils have gained popularity for their aromatic qualities and purported health benefits. Derived from plants, these concentrated liquids are said to possess various therapeutic properties, ranging from stress relief to immune support. However, as with any natural remedy, questions about their safety and efficacy abound. In this blog post, we’ll delve into the world of essential oils to explore their safety profile and considerations for their use.

 

Understanding Essential Oils

Essential oils are volatile compounds extracted from plants through processes like distillation or cold pressing. Each oil contains a unique combination of chemical constituents that contribute to its aroma and potential therapeutic effects. From lavender and peppermint to tea tree and eucalyptus, the variety of essential oils available reflects the diversity of plant species and their associated benefits.

The Appeal of Natural Remedies

One of the primary appeals of essential oils is their perceived naturalness. Unlike synthetic fragrances or pharmaceuticals, which may contain artificial additives or chemicals, essential oils are often touted as pure and derived directly from nature. This natural appeal resonates with individuals seeking holistic alternatives to conventional health and wellness practices.

Safety Considerations

While essential oils offer promise as natural remedies, it’s essential to approach their use with caution. Here are some key safety considerations to keep in mind:

Dilution

Essential oils are highly concentrated substances and must be diluted with a carrier oil or lotion before topical application. Failure to dilute essential oils properly can lead to skin irritation, allergic reactions, or other adverse effects.

Skin Sensitivity

Certain essential oils, such as citrus oils like bergamot or phototoxic oils like lemon or lime, can increase skin sensitivity to sunlight, leading to burns or discoloration. It’s crucial to be aware of any potential photosensitizing effects and take appropriate precautions when using these oils topically.

Potential Interactions

Like any natural remedy, essential oils have the potential to interact with medications or exacerbate underlying health conditions. Individuals taking prescription medications or with specific health concerns should consult with a Clinical Aromatherapist  before using essential oils to ensure their safety and efficacy.

Quality and Purity

The quality and purity of essential oils can vary significantly among brands and suppliers. To ensure safety and effectiveness, it’s essential to choose high-quality oils from reputable sources and avoid products that may be diluted or adulterated with synthetic additives.

Children and Pets

Extra caution should be exercised when using essential oils around children or pets. Certain oils may be toxic if ingested or cause respiratory issues when diffused in enclosed spaces. Always research the safety of specific oils and consult with a doctor or veterinarian before use and keep the room well ventilated such as door or window open especially for pets so they have an escape route should the aroma become too powerful for them.

 

While essential oils offer a natural and potentially beneficial approach to health and wellness, their safety profile depends on various factors, including proper usage, quality, and individual health considerations.

By understanding the potential risks and benefits associated with essential oils and taking appropriate precautions, individuals can incorporate these natural remedies into their daily routines safely and effectively.

As with any health-related decision, consulting with a healthcare professional is advisable, especially for those with specific health concerns or conditions. Ultimately, with knowledge and mindfulness, essential oils can be valuable allies in promoting overall well-being and vitality.

If you would like to learn more about essential oils, their uses and safety considerations, why not enrol on our Essential Oils Level 1 Course?

Additionally, keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

Winter is starting to set in and daylight is diminishing. Many individuals find themselves grappling with the seasonal shift in mood, commonly known as the winter blues.

 

The colder months can often bring about a condition called Seasonal Affective Disorder (SAD) or exacerbate existing feelings of depression.

 

In this blog post, we’ll explore how incorporating mindfulness practices, particularly through massage therapy and mindfulness training courses, could be a beacon of light during the winter gloom.

 

Understanding the Winter Blues

The winter blues are often characterised by feelings of lethargy, sadness, and a lack of motivation. As a result, this affects a significant number of people each year.

 

For those with pre-existing mental health conditions, the seasonal change can intensify symptoms of depression and anxiety.

 

The reduced exposure to sunlight, leading to lower levels of serotonin and melatonin, plays a crucial role in this phenomenon.

 

Mindfulness as a Healing Tool

Mindfulness is the practice of staying present and fully engaging in the current moment. During this time, it emerges as a powerful tool to combat the winter blues.

 

This ancient practice has gained recognition in modern times for its ability to alleviate stress, improve mood, and foster a sense of overall well-being.

 

Massage Therapy: A Holistic Approach

Massage therapy is a hands-on technique that involves kneading and manipulating soft tissues in the body. This is a holistic approach that aligns seamlessly with mindfulness.

During the winter months, a therapeutic massage could provide physical and emotional relief. The touch and pressure applied during a massage stimulates the release of endorphins. These are the body’s natural mood enhancers.

 

The Power of Touch

Human touch has a profound impact on mental health. In the context of massage therapy, touch not only promotes relaxation but also enhances the connection between the mind and body.

The gentle strokes and kneading motions employed by massage therapists create a sensory experience. This encourages individuals to be present in their bodies, fostering a mindful state.

 

Mindfulness Training Courses

 

In addition to massage therapy, engaging in mindfulness training courses offers individuals practical tools to incorporate mindfulness into their daily lives.

These courses often teach meditation techniques, breathing exercises, and cognitive strategies. These elements could help to empower individuals to manage stress and navigate challenging emotions.

 

Creating a Mindful Workspace

 

Businesses that focus on massage therapy and mindfulness could extend their impact beyond individual sessions.

Creating a mindful workspace involves implementing practices that promote mental well-being among employees and clients alike.

This can include incorporating calming elements like soft lighting, soothing scents, and comfortable spaces for reflection.

 

Supporting Employee Mental Health

For businesses, recognising the potential impact of the winter blues on employees is crucial.

Offering mindfulness training courses as part of employee wellness programs could be a proactive step towards creating a supportive work environment.

 Providing resources and fostering an open dialogue about mental health helps reduce stigma and encourages a culture of well-being.

 

 

Conclusion

Winter blues and seasonal affective disorder are challenges that many face, but they need not dictate our well-being.

By embracing mindfulness practices, particularly through massage therapy and mindfulness training courses, individuals could proactively nurture their mental wellness during the winter months.

Businesses that prioritise these holistic approaches not only contribute to the well-being of their clients but also create environments that support the mental health of their employees.

As winter unfolds, let mindfulness be the guiding light that leads us towards a season of healing and self-discovery.

 

 

How Essential Thyme can Help with Mindfulness Training

Here at Essential Thyme, we offer various Mindfulness Training Courses.

Our online training courses will help you start your journey into Mindfulness.

Learn more about our Mindfulness Training Courses.

 

Additionally, keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

As the festive season approaches, there’s a delightful opportunity to infuse your home with the enchanting scents of Christmas essential oils .

 

While ornaments and twinkling lights play their part, the aromatic essence of the holidays can truly elevate the atmosphere.

 

This season, explore the captivating world of Christmas essential oils. Featuring the delightful fragrances of frankincense, orange, ginger, peppermint, and myrrh.

 

Embracing the Essence of Christmas with Essential Oils

Christmas essential oils are more than just scents; they are an integral part of creating a memorable holiday atmosphere.

Derived from aromatic plants and spices, these oils have the magical ability to transport you to a winter wonderland with just a few drops.

Let’s delve into the delightful scents that can turn your home into a haven of holiday joy.

 

Frankincense: A Sacred and Tranquil Aura

Begin your aromatic journey with frankincense essential oil, a cornerstone of many Christmas essential oil blends.

Known for its rich, woody, and sacred aroma, frankincense adds a touch of tranquillity to your home.

Diffuse this timeless fragrance to create a sophisticated ambiance that resonates with the spiritual essence of Christmas.

 

Orange Zest: A Burst of Citrusy Warmth

Bring a burst of citrusy warmth to your holiday celebrations with orange essential oil.

The sweet and tangy notes of orange evoke the festive spirit and add a welcoming touch to your home.

Diffuse this cheerful fragrance to infuse your space with the uplifting scent of fresh oranges and create an atmosphere of joy.

 

Ginger Spice: Sweet and Spicy Comfort

Indulge in the sweet and spicy comfort of ginger essential oil, a hidden gem among Christmas essential oils .

This delightful fragrance captures the essence of gingerbread cookies, filling your home with the warm aroma of ginger, cinnamon, and molasses. Diffuse ginger essential oil to create a cosy ambiance that evokes the joy of holiday baking.

 

Peppermint Bliss: Cool and Invigorating

Add a touch of cool elegance to your festivities with peppermint essential oil, a refreshing star in the realm of Christmas essential oils . The crisp and invigorating aroma of peppermint brings to mind candy canes and winter mints.

Diffuse peppermint to create a refreshing ambiance that energises and uplifts during the bustling holiday season.

 

Myrrh: Timeless Elegance and Earthiness

Complete your aromatic symphony with myrrh essential oil. As a result, this adds a  timeless elegance and earthiness to your array of Christmas essential oils .

Known for its grounding notes, myrrh seamlessly integrates into your holiday fragrance blend.

Diffuse myrrh to create a sense of depth and connection to tradition, making it a perfect companion to the festive season.

 

Crafting Your Christmas Aromatherapy Blend

Now that you’ve explored the individual scents of Christmas essential oils , it’s time to craft your own Christmas aromatherapy blend.

Combine a few drops of frankincense, orange, ginger, peppermint, and myrrh essential oils to create a unique fragrance that captures the essence of your holiday spirit.

Whether you prefer a classic combination or a more unconventional mix, the beauty of these essential oils lies in their versatility, showcasing the magic of Christmas essential oils .

 

 

Safe use of Christmas Essential Oils

When making a blend less is always more when it comes to using essential oils.

When creating a blend to use straight into a diffuser I would recommend a maximum of 5 drops if using different essential oils. If you are just using the one oil keep it to 2-3 drops maximum.

The best diffusers are the electrical mist diffusers as they do not heat up the oil. If at any time the mist/aroma affects anyone’s breathing, then switch off and make sure the room becomes well-ventilated by opening doors and windows.

Be careful if you have pets in the home. Make sure when a diffuser is on that it is out of the reach of the pet (also children). Additionally, make sure there is a door or window open so they can leave the room if the aroma is too overpowering for them.

Be mindful that the following oils can be toxic to cats and dogs – Tea Tree, Pine, Peppermint, Cinnamon, Clove & Eucalyptus.

 

 

Deck the Halls with Scents of Joy Using Christmas Essential Oils

This holiday season, let the scents of Christmas essential oils be your guide to a festive atmosphere.

Beyond traditional decorations, the aromatic essence of these essential oils can enhance every aspect of your celebrations.

Deck the halls with scents of joy, and let the fragrance of Christmas essential oils weave its magic into the tapestry of your festive experience.

Here at Essential Thyme, we offer a variety of essential oils for you to enjoy. Shop now on our website.

 

Additionally, keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

In the fast-paced rhythm of modern life, stress has become an unwelcome companion for many.

 

The demands of work, family, and personal responsibilities create a constant hum of pressure. As a result, this affects not only our mental state but also leaves an indelible mark on our physical wellbeing.

 

Let’s delve into the intricate web of stress, exploring how its impact ripples through the mind and body.

The Stressors We Face

From tight deadlines at work to personal relationship challenges, stressors come in various forms.

 

Stress is a natural response to perceived threats or challenges, triggering the body’s fight-or-flight response.

 

While this response is crucial for survival in acute situations, chronic stress – the kind many of us experience daily – takes a toll on both mental and physical health.

 

Mental Wellbeing: The First Ripple

Stress has a profound effect on mental wellbeing. It can manifest as anxiety, irritability, and difficulty concentrating.

 

The constant buzz of stress hormones, such as cortisol, can lead to an overactive mind, making it challenging to relax and unwind.

 

Prolonged exposure to stressors contributes to the development or exacerbation of mental health conditions like depression and anxiety disorders.

 

The mind becomes a battleground, with stress influencing our thoughts, emotions, and overall cognitive function.

 

Sleep disturbances, a common byproduct of chronic stress, further contribute to mental fatigue, creating a vicious cycle that hampers our ability to cope.

 

The Physical Toll: A Deeper Impact

As stress affects mental health, its ripple extends deeper, impacting the physical body.

 

One noticeable area is the cardiovascular system. Chronic stress contributes to high blood pressure, increasing the risk of heart disease and other cardiovascular issues.

 

The constant state of alertness and elevated heart rate puts a strain on the heart, leading to long-term consequences for physical health.

 

Moreover, stress can wreak havoc on the immune system. The same cortisol that influences our mental state also suppresses immune function, making us more susceptible to infections and illnesses.

 

It’s a double-edged sword: stress weakens our defences, leaving us vulnerable to health challenges just when our bodies need resilience the most.

 

Hormonal Havoc: The Link Between Mind and Body

The endocrine system, responsible for producing hormones that regulate various bodily functions, becomes a focal point in understanding the connection between mental and physical wellbeing.

 

Stress activates the release of hormones such as adrenaline and cortisol, which play a pivotal role in the body’s fight-or-flight response.

 

While this response is crucial in emergencies, constant activation due to chronic stress disrupts the delicate balance of hormones.

 

This imbalance can lead to issues like disrupted menstrual cycles, fertility challenges, and even exacerbate conditions like diabetes.

 

Breaking the Cycle: Strategies for Resilience

Understanding the interconnected nature of stress on mental and physical wellbeing is the first step toward breaking the cycle.

 

Employing effective stress management strategies becomes imperative for maintaining a healthy balance.

 

Mindfulness and Relaxation Techniques: Practices such as meditation and deep breathing exercises can help calm the mind, reducing the impact of stress on mental wellbeing.

 

Regular Exercise: Physical activity not only benefits the body but also releases endorphins, the body’s natural stress relievers. Regular exercise is a powerful tool for promoting both mental and physical health.

 

Social Support: Building strong social connections provides a vital support system. Talking about stressors with friends, family, or a mental health professional can alleviate the mental burden and contribute to overall wellbeing.

 

Healthy Lifestyle Choices: A balanced diet, sufficient sleep, and limiting stimulants like caffeine and alcohol contribute to both mental and physical resilience.

 

How Essential Thyme can help with mental and physical wellbeing

Stress, with its dual impact on mental and physical wellbeing, requires a holistic approach for effective management.

 

By understanding the ripple effect it creates, we can implement strategies that not only alleviate the symptoms but also promote long-term resilience.

 

Remember, breaking the cycle starts with acknowledging the interconnected nature of our mental and physical wellbeing and taking intentional steps towards a more balanced and fulfilling life.

 

Here at Essential Thyme, we offer a choice of online Mindfulness training courses.

 

Visit our website to learn more.

 

Keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

In the hustle and bustle of our daily lives, it’s easy to overlook the essential foundation of our mobility and well-being – our backs.

 

The significance of back care often becomes apparent only when discomfort or pain strikes, hindering our ability to perform even the simplest tasks.

 

Understanding the fundamentals of back care is not just a matter of comfort; it’s a crucial aspect of overall health that can profoundly impact our quality of life.

 

Why Back Care Matters

Our back, with its complex structure of bones, muscles, ligaments, and nerves, plays a pivotal role in our body’s functionality.

 

It provides support, stability, and flexibility, allowing us to stand, sit, bend, and twist.

 

Poor back health can lead to a range of issues, from mild discomfort to chronic pain, affecting our ability to work, exercise, and enjoy daily activities.

 

Maintaining Proper Posture

One of the fundamental aspects of back care is maintaining proper posture. Slouching or sitting hunched over can strain the structures in the spine, leading to pain and discomfort.

 

Whether you’re sitting at a desk, driving, or standing, being mindful of your posture can significantly reduce the stress on your back. Sit up straight, align your shoulders with your hips, and support the natural curve of your lower back to maintain good posture.

 

Regular Exercise and Stretching

Engaging in regular exercise and stretching routines is vital for back care. Exercise strengthens the muscles that support the spine, enhancing stability and reducing the risk of injuries.

 

Activities like walking, swimming, and yoga promote overall fitness while being gentle on the back. Moreover, specific back-focused exercises can target the muscles in the lower back and core, providing additional support to the spine.

 

Ergonomic Practices

Whether at work or home, incorporating ergonomic practices into your environment can significantly contribute to back care. Invest in a chair that provides proper lumbar support and encourages good posture.

 

If you work on a computer, ensure that your screen is at eye level and your keyboard and mouse are within easy reach to avoid straining your back and shoulders. Additionally, use proper lifting techniques, bending your knees and keeping the object close to your body, to prevent back injuries.

 

The Role of Nutrition

Believe it or not, your diet can influence your back health. Maintaining a healthy weight is crucial, as excess weight, especially around the abdomen, can strain the lower back.

 

A balanced diet rich in calcium and vitamin D supports bone health, reducing the risk of conditions like osteoporosis that can affect the spine. Adequate hydration is also essential, as the discs in your spine require water to maintain their spongy, shock-absorbing properties.

 

Mind-Body Connection

Stress and anxiety can manifest physically, often in the form of back pain. Incorporating relaxation techniques like meditation, deep breathing, or yoga not only alleviates stress but also promotes muscle relaxation, reducing tension in the back.

 

Regular massages can also be beneficial, as they help improve circulation, relieve muscle tightness, and enhance overall back health. However, you should not wait to be in pain before you book a massage. Massage could be looked at as a preventative and regular sessions every 4-6 weeks could potentially prevent any issues.

 

In essence, back care is about cultivating awareness of your body and making conscious choices that promote a healthy spine. By incorporating proper posture, regular exercise, ergonomic practices, a balanced diet, and relaxation techniques into your daily routine, you can significantly reduce the risk of back problems and enhance your overall well-being.

 

Remember, investing in your back health today can pave the way for a more comfortable and active future. So, let’s get back to basics, understanding that back care isn’t just a choice; it’s a necessity for a fulfilling and pain-free life.

 

How Essential Thyme can help with back care?

Essential Thyme Therapies has something for everyone. Whether you have a specific concern, pain or you just need to relax and release stress, we can help.

 

We offer a full and comprehensive consultation before any treatment is undertaken to assess your suitability.

Additionally, we offer monthly massage memberships so you can receive regular massages to help with back care.

 

Visit my website for more information on the therapies we offer at Essential Thyme.

 

Keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

Arthritis is a chronic condition that affects millions of people worldwide, causing pain, stiffness, and reduced mobility in joints.

 

While there is no cure for arthritis, various treatments and therapies could help manage its symptoms. As a result, this helps to improve the quality of life for those affected.

 

One such therapy that has gained popularity for its potential benefits is massage. There are multiple benefits of massage for arthritis.

 

In this blog, we will delve into the benefits of massage for arthritis. We’ll shed light on how this holistic approach could provide much-needed relief and comfort to individuals dealing with this condition.

 

Benefits of Massage for Arthritis

Pain Reduction

One of the most significant benefits of massage for arthritis is its ability to alleviate pain.

 

Arthritis often leads to inflammation and stiffness in the affected joints, causing discomfort and limiting mobility.

 

Massage therapy could help relax muscles, reduce muscle tension, and improve blood circulation to the affected areas.

 

These effects could lead to a substantial reduction in pain levels, allowing individuals to move more freely and comfortably.

 

Improved Joint Flexibility

Improved joint flexibility is another of the benefits of massage for arthritis.

 

Massage techniques such as gentle stretching and manipulation could help improve joint flexibility.

 

Arthritis tends to cause a gradual loss of range of motion in affected joints, making daily tasks more challenging.

 

Regular massage sessions could work to counteract this limitation by enhancing joint mobility and reducing stiffness.

 

This improved flexibility could have a positive impact on an individual’s overall quality of life.

 

Stress Reduction

Living with chronic pain could take a toll on one’s mental and emotional well-being. The stress and anxiety associated with arthritis could exacerbate the condition’s symptoms and negatively impact a person’s overall health.

 

Massage therapy is well-known for its ability to promote relaxation and reduce stress levels. It stimulates the release of endorphins, the body’s natural “feel-good” hormones, which could lead to a sense of calm and improved mental clarity.

 

Enhanced Sleep Quality

Many individuals with arthritis struggle with sleep disturbances due to pain and discomfort.

 

Massage could contribute to better sleep quality by reducing pain and promoting relaxation. Improved sleep not only helps with the body’s healing processes but also enhances a person’s overall well-being and energy levels.

 

Increased Circulation

Arthritis often results in reduced blood flow to affected areas, which could slow down the body’s natural healing processes.

 

Massage helps increase circulation by encouraging the flow of oxygen and nutrients to the joints and tissues.

 

This enhanced circulation could aid in the removal of waste products and toxins, further reducing inflammation and promoting healing.

 

Reduced Medication

Dependency

People with arthritis often rely on pain medications and anti-inflammatory drugs to manage their symptoms. While these medications could be effective, long-term use may come with side effects and health risks.

 

Massage therapy offers a non-pharmacological approach to pain management. It allows individuals to potentially reduce their dependency on medications or complement their existing treatment plan with a holistic option.

 

Better Mood and Well-Being

Living with arthritis could be emotionally challenging, as the constant pain and limitations could lead to feelings of frustration and depression.

 

 Regular massage sessions could improve mood and overall well-being by providing a sense of comfort and relaxation.

 

The human touch involved in massage promotes a feeling of connection and care, which could be especially valuable for those coping with chronic conditions.

 

Massage for Arthritis

The benefits of massage for arthritis are numerous and could significantly enhance the quality of life for individuals dealing with this chronic condition.

 

While massage therapy is not a replacement for medical treatment or medication when necessary, it could serve as a valuable complementary approach to managing arthritis symptoms.

 

Do you suffer from pain and need help targeting and fixing it?

Essential Thyme Therapies has something for everyone. Whether you have a specific concern, pain or you just need to relax and release stress, we can help.

 

We offer a full and comprehensive consultation before any treatment is undertaken to assess your suitability.

 

Visit my website for more information on the therapies we offer at Essential Thyme.

 

Keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

 

Injury prevention is crucial for runners to maintain their long-term health and performance. If you’re taking part in the Great North Run this year, it’s important to consider injury prevention.

Why is training important in terms of injury prevention?

Training allows runners to gradually improve their fitness levels, endurance, speed, and overall performance. With consistent training, you’ll be able to achieve your goals. Whether it’s running a specific distance, achieving a personal record, or completing a race, training will help.

 

Proper training helps strengthen muscles, ligaments, and tendons, reducing the risk of injuries. Training will also allow you to identify and correct any form that could lead to injuries in the long run.

Common running injuries and how to prevent them

Achilles Tendinitis

Achilles tendonitis is an overuse injury of the Achilles tendon. This is the band of tissue that connects calf muscles at the back of your lower leg to your heel bone.

 

Symptoms include stiffness and tenderness along the back of the ankle.

 

Common causes include:

• Tight or stiff calf muscles

• Inflexible feet

• A sudden increase in training (not training in moderation)

To help with Achilles tendonitis you can use ice to reduce inflammation, especially after running. Additionally, you can stretch your calves with both bent and straight legs. It’s also a good idea to avoid speed work and running hills.

Muscle strains

I’m sure we’ve all experienced a pulled muscle. However, runners are more likely to experience ‘muscle strains.’ These are repeated small tears that then heal again.

Symptoms include pain in the muscle, and you may experience specific areas of knots or tightness.

A common cause of this is repetitive stress caused by excessive training. Additionally, this can be caused by poor posture or technique overloading the same area too much.

With muscle strains, it is advisable to only run if it doesn’t hurt to do so. Massage can also help. You can massage the area yourself or book to see a sports therapist. You may also need to reassess your training programme or get someone to look at your running technique.

Shin Splints

Shin splints can be identified as pain and inflammation along the inner border of the shin bone.

Symptoms for shin splints include tenderness along the length of the shin bone.

Common causes include:

• A sudden increase in training

• Too much training on hard surfaces

• Weak or tight muscles around the shin or calf

• Poor technique

If you suffer from shin splints, it’s a good idea to ice and massage the sore area. You may also consider having your running gait and shoes assessed.

Runner’s Knee

In short, runner’s knee is a pain and inflammation behind the knee cap.

Symptoms include a persistent or throbbing pain behind the kneecap. This tends to get worse after long periods of sitting or walking downstairs.

Common causes include:

• Maltracking of the kneecap

• Tight quads or calves

• Inappropriate running shoes

When it comes to runner’s knee, ice and anti-inflammatories can help to ease the pain. It may also be a good idea to see a sports physiotherapist.

It’s important to note that these are just a few of the many common running injuries.

Keeping joints healthy

Maintaining healthy joints is crucial for runners to prevent injuries and ensure longevity in the sport. Things to consider in supporting joint health include:

• Warming up & cooling down

• Progress gradually

• Cross-training

• Strength training

• Appropriate footwear

• Surface choice

• Listen to your body

Places to run around Newcastle

If you’re training around the Newcastle area, there are plenty of great running spots. These include:

• Exhibition Park and Town Moor

• The Quayside

• Tynemouth Beach

• Newbiggin-by-the-sea

• Bolam Lake Country Park

• Gibside, Gateshead

How Essential Thyme can help with injury prevention when training

Last year, Essential Thyme provided massage therapy for Grace House runners at the Great North Run finish line. We’re pleased to announce that we’ll be doing the same again this year.

Grace House is a charity that is based in the city of Sunderland. They work across the Northeast support to disabled children, young people, and their families. Click here to learn more about the amazing work that Grace House does.

Unfortunately, if running for yourself or another charity, you will not be able to receive a complimentary massage from us at the end of the race. However, you can book yourself in for a post-GNR massage the Monday after the race.

Alternatively, massage can also be included as part of your training in the months leading up to the race. Here at Essential Thyme, we offer monthly memberships that come with a range of benefits.

 

Learn more about our massage memberships.

 

Additionally, if you are running the GNR contact us for special GNR training packages!

 

Keep an eye out on our socials – Facebook, Instagram, and LinkedIn

 

The Great North Run (GNR) is the largest half marathon in the world. It takes place annually in the North East of England each September. Participants taking place in the run travel between Newcastle Upon Tyne and South Shields.

 

Getting your body ready for the Great North Run

Why is training important?

Have you secured your place on the start line for the Great North Run? If so it’s a good idea to start your preparation for the run well in advance. But why is training so important?

First of all, training helps to avoid injury. If you try to take on too much too soon, it’s more than likely that you’ll end up with an injury. As a result, this will ultimately slow down your training process and could even take you out of training completely.

It’s better to train at a steady pace in order to gradually increase your abilities and meet your goals.

 

Warming up

Is a run really complete without warming up and cooling down?

It is important to note that both warming up and cooling down should be carried out at the beginning and end of any form of exercise to prevent injury.

 

An effective warm-up actually has two stages. The first is targeted toward increasing your blood flow and temperature. This could include lightly jogging on the treadmill or using an exercise bike for 5-10 minutes.

After stage 1 is complete it’s time to move on to stage 2. This is all about developing muscle length through dynamic stretching. Dynamic stretching includes moving exercises such as:

• High-knees

• Running on the spot

• Heel-to-bum flicks

• Sidestepping

• Cross overs

Cooling down

A good cool-down is just as important as warming up.

As a general rule, a cool-down should last for at least 5 minutes. The purpose of this is to slow down your heart rate and restore your range of movement.

Within your cool-down, it’s a good idea to include a range of stretches. This provides you with an opportunity to focus alternately on different areas and muscle groups.

Over time, this will assist you in locating where you are prone to aches and pains. As a result, you can spend more time targeting those specific areas.

 

Fuelling your body

When undertaking vigorous exercise, it’s important to fuel your body with the right kinds of food. This will help sustain energy levels and boost your immune system to keep you in top health for your training.

10 top fuel foods could include:

• Wholegrain carbohydrates

• Sweet potatoes, pumpkin, and butternut squash

• Eggs

• Bananas

• Salmon and Sardines

• Avocados

• Greens!

• Nuts and Seeds

• Beetroot

• Milk

Hydration

Around 60% of the human body is made up of water. When done correctly, staying hydrated can contribute to your best performance on race day. In addition to this, it can maximise all the hard work you’ve put into training too.

It’s important to state that there are no set rules when it comes to staying hydrated. What works for someone else may not work for you. Everybody is different and individual factors including temperature, humidity, and activity levels can also dictate how much fluids our bodies need each day. However, it’s important to be wary of dehydration, especially in warmer weather.

A week before the run, you should make sure you are staying hydrated. It is recommended that both children and adults should drink 6-8 glasses of fluid per day.

During training, you will lose a lot of water in the form of sweat. It’s extremely important to replace the fluid and salt that you lose.

After the run, rehydrating your body is essential.

 

Why massage can help as part of your Great North Run training?

Research shows that massage has positive effects on pain.

Studies have shown that when it comes to running, massage could:

• Improve soft tissue function

• Support recovery

• Increase the range of motion around a joint or within a muscle

• Decrease muscle stiffness and fatigue after exercise

• Reduce inflammation and swelling

• Promote relaxation

• And more!

How Essential Thyme can help you prepare for the Great North Run

Essential Thyme will be providing massage therapy for runners in support of Grace House at the finish line!

Grace House is a Sunderland based charity working across the North East, providing support to disabled children, young people and their families. Click here if you’d like to learn more about the amazing work that Grace House do.

If running for another charity or just yourself, you, unfortunately, will not be able to receive a massage from Essential Thyme at the end of the race. However, you can book in for a post-GNR massage on the Monday after the race.

Massage is a good idea at the end of the run. However, you could think about incorporating it into your training in the months leading up to the Great North Run.

Here at Essential Thyme, we offer monthly memberships that come with a range of benefits.

Learn more about our massage memberships.

Additionally, if you are running the GNR contact us for special GNR training packages!

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