Jogging offers several health benefits, including improved cardiovascular health, increased muscle strength and tone, improved joint health, and weight loss.
Regular jogging can also help to improve your mental health, improve your mood, and reduce your stress levels. Additionally, jogging can help to increase your metabolism, which can lead to better digestion, improved sleep, and higher energy levels throughout the day.

• Warm up for 5 to to 10 minutes. Start your sessions 5 to 10 minutes of moderate intensity jogging or alternating running and walking.
  

Warming up helps to increase the heart rate and body temperature, increases blood flow to the muscles, and prepares the body for the upcoming activity. Warming up can also reduce the risk of injuries, improve performance, and help to ensure that a runner is ready to perform their best. Additionally, warming up helps to reduce muscle tension, which can help to reduce the risk of cramping and other potential injuries. Finally, by participating in a warm-up routine, runners can also help to mentally prepare themselves for the workout ahead.

• Interval training is an effective way for runners to improve their speed, power, and endurance.

Interval training involves alternating periods of high-intensity exercise (work intervals) with periods of low-intensity exercise (rest intervals). During the work intervals, runners push themselves to their maximum capacity, and the rest intervals allow them to recover and prepare for the next work interval.
Interval training will help runners improve their overall fitness level and performance & can be tailored to specific goals. For example, if a runner is looking to improve endurance, they may perform longer work intervals at a lower intensity, followed by shorter rest intervals. If a runner is looking to improve speed, they may perform shorter work intervals at a higher intensity, followed by longer rest intervals.

• Cooling down is an important part of a runner’s recovery process. It helps reduce soreness, improve flexibility, and reduce the risk of injury.

Cooling down helps the body slowly transition from a state of intense exercise back to its resting state. This includes slowly decreasing the intensity of exercise, stretching, and providing the muscles with a gentle massage. Cooling down also helps to reduce the lactic acid build-up in the muscles, which can cause muscle fatigue and soreness. Additionally, cooling down helps to reduce the risk of blood pooling in the legs, which can lead to dizziness. Finally, it can help to boost a runner’s mental and emotional wellbeing by allowing them to take a break and relax after a hard workout.

• Pay attention to any kind of pain. The body is a formidable machine that sends signals that we must know how to listen to and interpret.

Pain that appears during or after sport is a first indication that the body is being stretched beyond its current limits. Pain alone is a poor indicator of progress. If the pain persists within 24 hours, it is recommended to reduce training and seek advice from a health specialist.

Essential oils can be used to help support runners in many ways.

Essential oils possess anti-inflammatory and analgesic properties that can help reduce muscle soreness and fatigue. This can be especially helpful for athletes who engage in intense physical activities, as muscle soreness and fatigue often accompany vigorous exercise.

Inhaling or applying essential oils topically can also help athletes focus and increase their mental clarity. This can be beneficial for athletes who need to stay mentally alert in order to perform at their best.

You can breathe in the scent of wintergreen - a magic potion for exercisers of all types! Anti-inflammatory and analgesic, the essential oils of Roman Chamomile, Clove, Wintergreen and Peppermint work miracles on joint and muscle pain like cramps and aches, as well as physical trauma such as sprains and tears.