The Benefits of Resistance Training for Runners

The Benefits of Resistance Training for Runners

When most people think of running, they picture long miles on pavements, trails or treadmills. But what many runners overlook is the power of resistance training in improving performance, reducing injury risk and enhancing overall fitness. Whether you're training for a 5K or a marathon, resistance training could be the missing piece in your running routine.

1. Injury Prevention

Running places repetitive stress on the body, particularly the knees, ankles and hips. Over time, this can lead to overuse injuries like shin splints, runner’s knee or IT band syndrome. Strengthening the muscles around these joints – especially the glutes, hamstrings, calves and core – helps support proper movement patterns and reduces strain on the joints. Resistance training creates a more resilient body, better equipped to handle the demands of running.

2. Improved Running Economy

Running economy refers to how efficiently your body uses oxygen at a given pace. Stronger muscles generate more power with less effort, meaning you can maintain your pace with lower energy output. Exercises like squats, lunges, and deadlifts train your body to recruit more muscle fibres, improving coordination and strength – all of which contribute to better form and performance.

3. Enhanced Speed and Power

If you want to run faster, you need more than just miles in your legs. Resistance training – especially explosive movements like kettlebell swings, jump squats and hill sprints – helps develop fast-twitch muscle fibres that are crucial for speed. This translates to a stronger push-off with each stride and better acceleration, whether you're powering up a hill or sprinting to the finish line.

4. Better Posture and Form

As fatigue sets in during a long run or race, posture often suffers. A strong upper body and core help maintain good running form, even when tired. Resistance exercises that target the back, shoulders and abdominal muscles can keep you upright, prevent excessive rotation, and reduce wasted energy.

5. Increased Bone Density

Running is a weight-bearing exercise, but adding resistance training provides an even greater stimulus for bone growth. This is especially important for older runners and those at risk of osteoporosis. Stronger bones mean fewer stress fractures and longer, healthier running careers.

6. Faster Recovery

Well-structured strength training can actually aid in recovery by improving circulation, reducing muscle imbalances, and boosting the body’s ability to repair itself. Incorporating mobility work and low-load resistance training on rest or recovery days can ease soreness and prepare your body for your next run.

Getting Started

You don’t need to spend hours in the gym to see the benefits. Two sessions per week focusing on compound movements (like squats, lunges, and deadlifts) combined with core work and single-leg exercises is a great place to start. Remember, quality and consistency are key – and always prioritise proper form over heavy loads.

Final Thoughts

Resistance training isn't just for bodybuilders – it's a powerful tool for runners too. Whether you're looking to shave minutes off your PB, avoid injury, or simply feel stronger and more confident, integrating strength work into your routine is a smart investment in your running future.

Train Smarter with Jason Isaacs Personal Training

As a fully qualified and experienced personal trainer in Brighton and Hove, I offer one-to-one and shared training sessions, tailored to your goals – whether you’re a weekend jogger or training for your next half-marathon. My coaching combines strength training and personalised programming to help runners build strength, avoid injuries and feel their absolute best.

🏋️‍♂️ Sessions start from just £20 per person for shared training

📍 In-person sessions across Brighton and Hove, plus online options

✅ Fully qualified, insured, and experienced

🧠 Expert guidance on both training and nutrition

Ready to get stronger, faster and injury-free?

Get in touch today at www.personaltrainer-brighton.co.uk

 

Or drop me a message to book a free consultation.

ptbrighton@outlook.com

Fitness is more than just fitness. The benefits of getting fitter that go beyond fat loss or muscle-building

Fitness is more than just fitness. The benefits of getting fitter that go beyond fat loss or muscle-building 

When most people think of fitness, they focus on the physical — fat loss, toning up, building muscle. And while those goals matter, real fitness is about far more than just what you see in the mirror.

At Jason Isaacs Personal Training, I believe fitness is a tool to improve every aspect of your life — your mindset, your mood, your confidence, and your overall wellbeing.

Mental Strength and Resilience

Exercise is one of the most powerful ways to manage stress, improve focus, and lift your mood. Whether it’s a focused boxing session or a full-body workout, movement clears the mind and builds mental toughness — helping you face life’s challenges with more strength and clarity.

Confidence That Goes Beyond the Gym

There’s something empowering about setting a goal and achieving it. Whether it's your first proper push-up or lifting heavier than you thought possible, every win in the gym boosts your self-belief — and that confidence flows into your everyday life.

Training regularly isn’t just about getting stronger — it helps you sleep better, boosts your energy, and supports a healthier, more productive lifestyle. You’ll move better, think clearer, and feel more in control of your day.

Support, Structure, and Community

Working with a qualified personal trainer gives you accountability, structure, and encouragement — especially when motivation dips. Whether you're training one-to-one, in a shared session, or online, you'll be supported every step of the way.

At Jason Isaacs Personal Training in Brighton & Hove, I combine fitness, nutrition, and mindset coaching to help you build lasting change — not just physically, but mentally too.

Want to experience the real benefits of fitness?

Get in touch to book your first session or find out more:

🔗 www.personaltrainer-brighton.co.uk

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

Train with Intention: The Power of Proper Form and Focus in Weight Training

Train with Intention: The Power of Proper Form and Focus in Weight Training 

By Jason Isaacs Personal Training

When it comes to getting results—whether it’s fat loss, strength building, or feeling more confident in your body—how you train is just as important as what you train. At Jason Isaacs Personal Training, I coach every client to move with purpose, control, and focus. Weight training isn’t about rushing through a workout; it’s about mastering the basics and being intentional with every rep.

Here’s what I focus on with my clients when it comes to technique and getting the most out of every session:

1. Form First, Always

Solid form is the foundation of every safe and effective training plan. Whether we’re in the gym, outdoors, or training online, I ensure you’re lifting with proper technique—protecting your joints and targeting the right muscles. Too many people chase heavier weights or more reps, but without good form, results can suffer and injuries can creep in.

In our sessions, I’ll guide you through each movement so you’re lifting safely and efficiently, no matter your fitness level.

2. Full Stretch and Full Contraction

To properly activate your muscles, you need to train through the full range of motion. That means fully stretching the muscle at the bottom of the movement and fully contracting it at the top. This not only improves flexibility and joint health but also helps with strength and muscle tone.

For example, in a dumbbell chest press, lowering the weights with control and pressing up with a strong contraction ensures the chest, not your shoulders or triceps, is doing the bulk of the work.

3. Controlled Reps and a Slower Negative

I encourage all my clients to slow things down. Fast, uncontrolled reps might feel like a workout—but slowing down, especially during the eccentric phase (lowering the weight), builds more muscle and improves control.

In sessions, we often use a 3–4 second negative on lifts. This not only increases time under tension (a key driver of progress) but also helps you feel the muscle working properly. Controlled reps = smarter, safer gains.

4. Mind-Muscle Connection

This is one of the most powerful tools in training—really thinking about the muscle you’re working. It’s easy to let momentum or other muscles take over, but when you mentally lock in on your target muscle, you’ll instantly notice the difference.

Whether you're doing rows, curls, or squats, I’ll coach you to be present and connected to each movement. Over time, you’ll feel stronger, more stable, and more in control of your body.

Final Words

Whether you're training one-to-one, sharing a session with a partner, or working with me online, I coach all my clients to move with control, confidence, and intention. Training with proper form, full range of motion, and strong mind-muscle connection will get you better results—while keeping your body injury-free and moving well for years to come.

Ready to train smarter, not just harder?

Let’s talk about your goals and how we can achieve them together.

🔗 www.personaltrainer-brighton.co.uk

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

#BrightonPersonalTrainer #HoveFitness #WeightTrainingTips #StrengthTrainingUK #FitnessWithForm #ControlledReps #MindMuscleConnection #PersonalTrainingBrighton #MuscleTone #FatLossJourney #OnlineFitnessCoachUK #BoxingAndWeights #SmartTraining #TrainWithPurpose #JasonIsaacsPT

Coffee as a Pre-Workout: The Natural Performance Booster

Coffee as a Pre-Workout: The Natural Performance Booster

Introduction

When it comes to pre-workout supplements, many people overlook a simple and effective option: coffee. Packed with natural caffeine, coffee can enhance your workout performance, boost fat burning, and improve mental focus. For those training with Jason Isaacs Personal Training in Brighton and Hove, coffee can be a great addition to your routine before weight training, a boxing session, or a hybrid workout.

In this blog, we’ll explore the benefits of coffee as a pre-workout and how you can use it to maximise your training results.

Benefits of Coffee as a Pre-Workout

1. Boosts Energy and Performance

Caffeine is a natural stimulant that increases alertness and energy levels. It works by blocking adenosine, a neurotransmitter that makes you feel tired. This leads to improved exercise performance, particularly in high-intensity training and endurance workouts.

2. Enhances Fat Burning

Drinking coffee before a workout can help with fat loss by increasing thermogenesis (the body's ability to burn calories for heat). Studies show that caffeine can enhance fat oxidation, making it an excellent choice for those looking to lose weight and burn fat efficiently.

3. Improves Mental Focus and Reaction Time

Whether you're lifting weights, hitting the punch bag, or pushing through a hybrid training session, staying mentally sharp is crucial. Caffeine increases the release of dopamine and norepinephrine, which helps improve focus, motivation, and reaction time—ideal for sports like boxing.

4. Reduces Perceived Effort

One of the lesser-known benefits of caffeine is that it can make workouts feel easier. It reduces the perception of effort, meaning you can train harder for longer without feeling as fatigued. This is great for metabolic conditioning and high-intensity training sessions.

5. May Reduce Muscle Soreness

Caffeine has been shown to reduce delayed onset muscle soreness (DOMS), helping you recover faster after intense workouts. This means you can train more frequently without excessive muscle pain.

How to Use Coffee as a Pre-Workout

Drink coffee 30–45 minutes before your workout for optimal effects.

Stick to black coffee (without sugar or milk) to avoid unnecessary calories.

Limit caffeine intake to 200–400mg per day (about 1-2 cups of strong coffee) to prevent negative side effects like jitters or insomnia.

Stay hydrated—caffeine is a diuretic, so make sure you drink enough water throughout the day.

Final Thoughts

If you're looking for a natural, affordable, and effective way to boost your workouts, coffee could be the perfect pre-workout supplement. Whether you're training for weight loss, strength building, or boxing performance, a cup of coffee before your session can make a real difference.

At Jason Isaacs Personal Training in Brighton and Hove, we help clients achieve their fitness goals with expert training, nutritional guidance, and effective workout strategies. If you’re looking for one-to-one personal training, partner training sessions, or online coaching, get in touch today!

#Fitness #PersonalTrainer #BrightonAndHove #WorkoutMotivation #WeightLoss #BoxingTraining #HybridTraining #CoffeePreWorkout #FatBurning #StrengthTraining #PartnerTraining

The Importance of Water Intake for Weight Loss

The Importance of Water Intake for Weight Loss

When it comes to losing weight, most people focus on diet and exercise, but one crucial element that often gets overlooked is hydration. Drinking enough water plays a vital role in fat loss, metabolism, and overall health. If you’re trying to shed excess weight and improve your fitness, ensuring proper water intake should be a top priority.

How Much Water Should You Drink?

The general recommendation for water intake is around 2-3 litres per day for adults, but this can vary depending on factors such as activity level, body weight, and climate. If you're exercising regularly—especially with high-intensity workouts like Hyrox/Hybrid, boxing, and weight training—you’ll need even more water to stay hydrated and optimise performance.

How Water Aids Fat Loss

1. Boosts Metabolism

Drinking water has been shown to temporarily increase metabolic rate. Studies suggest that consuming 500ml of water can boost metabolism by up to 30% for about an hour, helping you burn more calories throughout the day.

2. Suppresses Appetite

Thirst is often mistaken for hunger, leading to unnecessary snacking. Drinking a glass of water before meals can help you feel fuller, reducing calorie intake and preventing overeating.

3. Enhances Workout Performance

Hydration is key for optimal physical performance. Whether you’re engaging in boxing training, weightlifting, or outdoor personal training in Brighton and Hove, proper hydration ensures that your muscles function efficiently, preventing cramps and fatigue.

4. Aids Digestion and Detoxification

Water helps flush out toxins, supports kidney function, and promotes healthy digestion. This reduces bloating and improves overall gut health, which is essential for sustainable weight loss.

5. Improves Fat Breakdown

Hydration is crucial for the process of lipolysis, where the body breaks down stored fat into energy. Dehydration can slow down this process, making fat loss more difficult.

Simple Ways to Increase Water Intake

Carry a Reusable Bottle: Keep a bottle with you throughout the day to encourage frequent sips.

Infuse with Flavour: Add lemon, mint, or cucumber to make plain water more enjoyable.

Drink Before Meals: A glass of water before eating can help control portion sizes.

Set Reminders: Use phone alerts to remind yourself to drink water regularly.

Eat Water-Rich Foods: Incorporate fruits and vegetables like watermelon, cucumber, and oranges into your diet.

Stay Hydrated, learn about nutrition and get the most from your training with Jason Isaacs Personal Training Brighton, Hove & Online

At Jason Isaacs Personal Training in Brighton and Hove, I emphasise the importance of hydration alongside customised fitness plans and nutritional guidance to help you achieve your goals. Whether you train in person or online, staying hydrated will enhance your performance and accelerate your weight loss journey.

For expert guidance on fitness, nutrition, and hydration strategies, get in touch today!

📞 Call or WhatsApp: 07951 480 887

📧 Email: ptbrighton@outlook.com

📍 Location: Brighton & Hove & Online

🔗 www.personaltrainer-brighton.co.uk

#JasonIsaacsPT #PersonalTrainingBrighton #BrightonFitness #BoxingTrainingBrighton #WeightLossBrighton #HydrationForWeightLoss #FitnessOnline #HealthTipsUK