Our recent Strength Circuit Loop workout combined running with targeted strength exercises, creating a powerful routine for runners of every level. We completed our signature 0.22 km loop, adding 10 lunges and 10 squats after each lap. After five full rounds, we rested for two minutes and repeated the cycle. This workout blends cardiovascular endurance with muscle strengthening, offering benefits that extend to endurance runners, sprinters, and casual joggers alike. Why Combi

Balancing strength training and cardiovascular exercise can be tricky. Both forms of training offer unique benefits, but combining them without careful planning can reduce gains or impair recovery. Understanding how to schedule strength and cardio sessions to support recovery pathways like mTOR and AMPK can help you get the most from your workouts. This post explores how to align these training types for optimal results and explains why finishing strength sessions with high-i

Running every day might seem like the only way to improve, but science shows that you can boost your running performance without hitting the pavement every single day. For beginners, balancing training with recovery is key to building strength, endurance, and speed while avoiding injury. This post shares practical, research-based tips to help you get better at running without the pressure of daily runs. ` Focus on Quality Over Quantity Running less often but with purpose can

Running clubs often design workouts that challenge both speed and stamina. This week’s session involved 4 sets of 4 rounds of 0.33 km laps with a 14-meter hill, alternating between maximal speed and gentle recovery. This style of interval training is more than just a tough workout, it’s a proven method to improve your VO2 max and overall endurance. Let’s explore why this approach works and how it benefits your fitness. What is VO2 Max and Why It Matters VO2 max measures the m

Running workouts often focus on pushing limits, but improving how you run can be just as important as running hard. The Helen Garden loop workout blends structured performance training with live coaching and a supportive group environment. This approach not only builds aerobic capacity but also enhances running technique and pacing skills. Here’s a science-backed look at why this session works and how it can help you run better. Structured Efforts Build Aerobic Capacity The w

Hill running challenges both your cardiovascular system and muscular endurance. One effective way to train for these demands is through pyramid training, which involves running hill efforts in increasing and then decreasing distances. In our run club, we follow a pyramid structure with hill sprints of 25m, 50m, 75m, and 100m, then back down 100m, 75m, 50m, and 25m. This session design offers unique scientific benefits that improve cardiovascular fitness and running performanc

Improving running speed and overall athletic performance often comes down to one key factor: VO2 max. This measure of the maximum amount of oxygen your body can use during intense exercise is a strong predictor of endurance and speed. For runners aiming to push their limits, increasing VO2 max is essential. One of the most effective ways to do this is through short bursts of high-intensity interval training (HIIT), specifically sessions lasting 60 to 90 seconds at 85-90% of m

Running alone can feel like a chore, but joining a community that shares your passion turns every step into an adventure. The Altus Run Club offers more than just a place to run; it creates a space where fitness meets friendship and motivation. Whether you are a beginner or an experienced runner, this club welcomes you to improve your health while enjoying the journey. Runner enjoying a morning jog in a peaceful park Why Choose a Running Club? Running clubs provide structure

Marathon runners often focus on pre-race nutrition, but what happens during your long runs can be just as important. Fueling with carbohydrates during workouts , known as intra-carbs, plays a crucial role in maintaining energy, improving training quality, and ultimately boosting performance on race day. For athletes preparing for events like the Eastbourne Marathon, understanding how to use marathon carbs effectively can make a significant difference. Why Intra-Carbs Matter f

Stomach upset is a common challenge for athletes during race season. Whether training for a triathlon or competing in other endurance events, digestive discomfort can disrupt performance and recovery. Emerging research shows that fermented foods like yogurt and pickled vegetables may play a key role in supporting gut health and reducing gastrointestinal issues. This post explores how incorporating fermented foods into an athlete’s diet can help maintain digestive balance and

Starting a gym routine is easy, but staying consistent is where most beginners face challenges. If you find yourself skipping workouts or losing motivation, you are not alone. Many people struggle with how to stay consistent, especially when life gets busy or results seem slow. This post shares practical tips and hacks to help you build a lasting gym habit, with insights that an Eastbourne Personal trainer would recommend to beginners. Set Realistic and Clear Goals One reason

Starting a workout without a clear plan often leads to wasted time and limited progress. Whether you are an athlete, a runner, or a regular gym goer, understanding how to structure your workout is key to achieving your goals efficiently. In this guide, I’ll walk you through the basic principles of exercise planning, explain why timing matters, and show how anyone can fit gym sessions into their busy lives, no matter their goals. Basic Principles of a Workout A well-structured

Zone 2 training has gained attention among athletes, runners, and fitness enthusiasts for its ability to improve endurance and overall health without excessive strain. If you want to build a strong aerobic base and boost your performance, understanding what Zone 2 training is and how to apply it can make a big difference. What is Zone 2 training? Zone 2 refers to a specific heart rate zone where your body works at a moderate intensity. It is typically 60-70% of your maximum h

When it comes to weight loss and fitness, most people focus on exercise routines and diet plans. But there is a less obvious factor that plays a huge role in how many calories you burn every day. This factor is called NEAT, which stands for Non-Exercise Activity Thermogenesis. Understanding NEAT can change how you approach your daily habits and help you reach your fitness goals more effectively. Walking outdoors boosts NEAT and daily calorie burn What is NEAT? NEAT includes a

When it comes to personal development, fitness, or performance improvement, many people wonder if artificial intelligence tools like ChatGPT can replace the guidance of a real coach. ChatGPT offers instant answers and advice on a wide range of topics, but can it truly match the tailored support and motivation that an online coach provides? This post explores the differences between ChatGPT and professional coaching, drawing on insights from how we at Altus coach our clients,

Struggling to lose weight despite your efforts can be frustrating. Many people wonder why their hard work in the gym and careful eating don’t lead to the results they expect. The answer often lies in understanding the balance between energy in and energy out. This post breaks down why weight loss can stall and how to adjust your approach to get back on track. Balancing food portions and energy intake Understanding Energy In and Energy Out Weight loss depends on creating a cal