The Hybrid Lab with Dr. Alyssa Olenick

Do you stop running all together after a race? Or struggle when getting back into running after extended time off? In this podcast, I explain why you may need to maintain more miles in your off season and share examples for each race distance! 🎥 Watch on YouTube: https://youtu.be/UYjpXDcuTbY ⏰ Time Stamps: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connective tissue deconditioning 9:15 - The caveat 9:40 - Running base scenarios 10:05 - 5K example 11:35 - 10K example 12:45 - Half marathon example 14:08 - Marathon/ultra example 16:40 - Base building importance 18:30 - General rule of thumb 20:50 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

As an Exercise Scientist, I often hear lots of misinformation around training and menopause. I wanted to sit down and share overall general recommendations I have to hopefully make it less confusing, the science behind menopause/the transition, and realistic things you can focus on. 💪 🎥 Watch on YouTube. → https://bit.ly/3FTKDSr 🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4 🎥 How to choose your weights. → https://youtu.be/BbT4XGUwGXs 🎥 Getting the most from training at-home. → https://youtu.be/n0vQU5633vo ⏰ Time Stamps: 0:00 - Introduction 0:24 - Disclaimer 1:07 - Menopause transition 3:20 - Body composition changes 6:00 - Loss of muscle tissue 7:25 - Metabolic changes 9:09 - Reduced recoverability 9:30 - Sleep quality, nutrition, exercise 10:55 - 3 training/exercise focuses 11:33 - Strength training 16:25 - Plyometrics 19:12 - Exercise intensity 25:45 - Easy cardio 27:40 - Daily movement/activity 29:50 - Recap & recommendations ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions! ⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4 ⏰ Time Stamps: 0:00 - Introduction 1:03 - When I started/chose 3:05 - Training recap timeline 22:30 - What are you looking forward to post race? 24:30 - What is your recovery process? 28:30 - Tips for taper? 30:40 - What has the last 10 months taught you? 32:40 - How are you going to carb load? 35:10 - How do you reintroduce running after? 36:20 - How do you get into running this distance? 38:10 - How to choose peak mileage? 39:05 - Most/least important aspects of training 41:00 - Is a 100k necessary before 100 miles? 43:00 - What made things a "bad" day? 44:10 - Any favorite training runs? 44:40 - Anything you needed to change? 46:50 - Did you plan travel/training in advance? 47:44 - Multiple shoes? 48:50 - Do you still use Liquid IV? 49:50 - What do you think about? 50:50 - Are there aid stations? 51:03 - 200 miler? 51:30 - Feet issues? Shoes? 52:09 - Prevent chaffing? 52:10 - Best and worth part of training? 53:02 - Prefer solo or friend runs? 53:10 - How did your macros change? 53:45 - How do you comprehend 100 miles? 54:10 - Signs you're ready for 100 miles after 50? 55:07 - Did getting Kona change your training? 55:29 - Did you figure out your own training plan? 56:08 - Intrinsic or extrinsic factors? 56:30 - Who is your support on race day? 56:40 - Combat negative self-talk? 57:05 - How did you figure our nutrition? 57:10 - How did you choose your race? 57:40 - Best mantra? 58:20 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Dive into the essentials of training for your first 50K ultramarathon! Learn about the absolute minimum running hours and mileage needed, plus the importance of building a solid fitness base over time. Discover how to progressively increase mileage while adapting to the demands of longer runs. Get practical advice on starting with shorter trail races and respect the challenges of the distance. Long runs are key for mastering fueling and gear management. Set realistic timelines and embrace the journey to conquer your ultra ambitions!

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction 0:59 - What's happening in your body? 2:15 - You're losing sweat too! 2:50 - Blood plasma loss 4:30 - Heat/humidity mask fitness 5:00 - Arm sleeves 5:30 - Cooling towel or wipe sweat 5:50 - Use a bandana or wet your hat 7:20 - Slow down your pace 7:45 - Use RPE or the Talk Test 8:35 - Slow down/walk breaks 9:20 - Bring more water/hydrate more/electrolytes 11:55 - Run during cooler times of day 12:20 - 2 week adaptation 14:50 - "Fast Fall" 15:40 - Don't beat yourself up!1 6:50 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one! 💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM 🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc 🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS 🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘 ⏰ Time Stamps: 0:00 - Introduction 1:20 - How does altitude affect your training? 2:40 - Visual graph 3:25 - How to improve at altitude 3:40 - Improve cardiovascular fitness 6:40 - How long true acclimatization takes 7:30 - It's going to feel hard and that's okay 7:45 - HYDRATE and electrolytes 9:00 - Monitor alcohol intake 9:35 - Focus on sleep 10:40 - Carbohydrate intake 12:38 - Slow down your pace 14:15 - Start early1 4:45 - It's okay to stop/turn around 16:45 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it! ⏰ Time Stamps: 0:00 - Intro :25 - Under-appreciated adaptations :48 - Decreased resting HR 2:15 - HRV improvement 3:30 - Resting blood pressure 4:45 - Improved recovery 5:50 - Feeling less winded 6:45 - Does it feel easier? 8:15 - Can you do more work easier? 9:25 - Give them time (maybe months) ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos: 🎥 Do your daily steps really matter? https://youtu.be/v3rGTv7LbwM 🎥 Running Zones 101: https://youtu.be/K3hF3dWe9Ro ⏰ Time Stamps: 0:00 - Introduction 0:35 - What is cardio? What counts? 1:20 - You don't have to be a runner. 1:40 - Cardio explanation/breakdown. 3:30 - What to think about with cardio. 5:00 - Does walking count? 7:05 - Do METCONS/circuits count? 9:09 - Low, moderate, and high intensity. 12:30 - Recommended guidelines. ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you! ⏰ Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers 9:45 - Keep the rest of your training variable 11:30 - Mix up your lifting goal/training ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love