The Hybrid Lab with Dr. Alyssa Olenick

Dr. Alyssa Olenick
  • 4.9 (405)
  • Health & Fitness
  • Updated Biweekly

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

  1. 4d ago

    EP 119: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out

    Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: ⁠https://youtu.be/twuSS9Uu2p0⁠ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ What you’ll learn: • Start with intervals: How to combine running and walking for a smooth start • Slow pace running: Why running at a slower pace is key for beginners • Gradual progress: How to safely increase your running frequency and volume • Walking breaks: Incorporating walking breaks to prevent burnout • Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience 🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

  2. Sep 4

    EP 118: Why Time on Feet Beats Mileage for Trail Running

    Should you train for trail and ultra races by time on feet or by mileage? If you come from road running, this might change how you train completely. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Tip41I5R6KQ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ So many of us get obsessed with hitting specific mileage numbers, especially coming from the road running world. But trail running is slower, the terrain is wildly variable, and not all miles are created equal. You can train for the same distance race twice, spend the same time on feet, and log completely different mileage. That isn't a problem. A lot of the time it's the whole point. In this video I break down why time on feet belongs in your toolbox when training for a trail race or ultramarathon, how I use time caps instead of forcing arbitrary mileage, and real examples from training for my first 100 miler versus my first road marathon. I also get into why your total weekly and full training cycle volume matters more than any single long run, and why this is as much a pep talk about giving yourself grace as it is a training principle. This one is especially for my middle and back of the pack runners. I'm one of you. Adjusting for the fitness you're at doesn't mean you won't cross that finish line just like everyone else. Time on feet, time on feet, time on feet. If you want a program that blends time and mileage and adjusts to your race distance and fitness, check out our trail and ultra programs at The Lyss Method, linked below. Not sure what fits? Take the program quiz or reach out to our coaching team. And tell me in the comments: did this change how you think about mileage? 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ 0:00 Time on Feet vs Mileage 0:19 Why Trail Miles Aren't Road Miles 1:22 How We Program Time + Mileage for Clients 2:59 My 100 Miler vs My Road Marathon 4:11 What "Use Time as a Tool" Really Means 4:37 It All Counts: Hiking, Vert, Trail, Road 5:16 A Pep Talk for Middle & Back of Packers 5:39 Give Yourself Grace and Time Cap 6:02 Questions + Find Your Program

  3. Aug 28

    EP 117: Does Creatine Timing Actually Matter?

    Does it actually matter when you take your creatine each day? Short answer: no. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/-S2d5hvpaew Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Here's what actually matters instead. One of the questions I get most often, right after "is creatine going to hurt me" (it won't), is about timing. Is there a magic time of day you have to take creatine for it to work? The honest answer is that timing doesn't matter nearly as much as consistency. What drives the benefit is keeping your creatine stores saturated, and that comes from taking it every single day, not from hitting a perfect window. There's some early research on taking it right after a workout, but for most of us the real deciding factor is simply whether we remember to take it at all. So take it at breakfast, take it before bed, take it whenever it fits your life. Just take it daily, and if you keep forgetting, set an alarm on your phone. Want the full picture on creatine, including how much to take, why it works, and why it isn't scary? I've linked more of my creatine videos for you. New here? Subscribe for no-nonsense, evidence-based training, running, lifting, and nutrition science. And drop your creatine questions in the comments, I know you've got them. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Creative Playlist: https://www.youtube.com/playlist?list=PLY-mwNEexZjY

  4. Aug 20

    EP 116: HIIT vs Sprint Intervals: A PhD Explains the Difference

    That workout you've been calling HIIT? It might not actually be HIIT. And if you're doing it for specific benefits, that difference matters more than you think. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Me367A_QE_c Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/  I have a PhD in exercise physiology and I built my entire dissertation around high-intensity interval training, so trust me when I say it's one of the most misunderstood concepts in all of fitness. We love to slap the HIIT label on anything fast or sweaty, but most group classes, box jumps, burpees, and kettlebell circuits aren't true HIIT or sprint interval training, even when your heart rate is sky high. In this video I break down what real high-intensity interval training (HIIT) and sprint interval training (SIT) actually are, why they have to be true cardio, how to structure the intervals, the heart rate and effort targets to aim for, and how often you should be doing them. I also demo the difference on the air bike so you can see and hear what each one is supposed to feel like. None of this is about shaming your favorite workout. Move in whatever way gets you moving. But if you want the real benefits these tools are known for, especially as a woman navigating perimenopause or menopause, you deserve accurate information on what they are and how to actually use them. New here? Subscribe for evidence-based training science without the fitness industry nonsense. If you want help adding cardio to your week the right way, grab the free cardio resource linked below. And if you want a program that does all the thinking for you across cardio, running, and lifting, check out The Lyss Method. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Cardio Essentials: https://doc-lyss-fitness.myflodesk.com/cardio-essentials-yt 0:00 Is Your "HIIT" Actually HIIT? 0:42 Why Your Fitness Class Isn't HIIT 1:12 Meet SIT: Sprint Interval Training 2:19 What Real HIIT Actually Is 3:00 Best Cardio for HIIT (and Why the Bike) 4:35 How to Structure HIIT Intervals 6:01 Heart Rate Targets for HIIT 6:47 HIIT Demo 7:04 Pacing Your Effort the Right Way 7:29 What Sprint Intervals Really Look Like 9:09 SIT Demo 9:53 HIIT vs SIT: Breathing & Heart Rate 11:24 Why This Can't Replace Burpees & Box Jumps 12:06 How Often Should You Do This? 12:36 Where to Go Next

  5. Jul 30

    EP 115: Why Runners GAIN Weight During Race Training (+ How to Fix It)

    Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/qY5xdzO0eWk Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course! Topics Covered: • Why does weight gain happen during running or race training (marathon or endurance) • Smart fueling strategies for runners and endurance athletes • The role of carbs and protein in performance and recovery • Why race training shouldn't be your diet plan • How to optimize body composition while building endurance Whether you're training for a marathon, triathlon, or long-distance trail run, this video will help you fuel smarter and train stronger! 🎥 Performance vs Aesthetics → https://youtu.be/T-KfgshL5G8 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ 00:00 - Understanding why this may happen 03:02 - Role of nutrition in performance 06:10 - Importance of protein intake 08:58 - Carbohydrates and performance 12:11 - Managing hunger and satiety 15:09 - Balancing macro-nutrients 18:20 - Why you may consuming more calories 24:24 - Adequate protein and energy demands 26:50 - Higher carbohydrates days 30:00 - Food density, fiber, and plants #RaceTraining #WeightGainDuringTraining #FuelForPerformance #EnduranceNutrition #MarathonTrainingTips #RunningNutrition

  6. Jul 23

    EP 114: 3 Lifting Splits That ACTUALLY Work for Runners

    I put together a FREE Strong Runners Series, grab it here for more tips: https://doc-lyss-fitness.myflodesk.com/strong-runners-yt If you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split. In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals. You’ll learn: ✔️ why “bro splits” fail runners ✔️ how to structure 2, 3, or 4 lifting days per week ✔️ how to reduce soreness while still getting stronger ✔️ how to spread leg fatigue across the week ✔️ how to support your running instead of sabotaging it If you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

  7. Jul 9

    EP 113: The Running Warm-Up Actually Worth Your Time (REDUCE INJURY)

    🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yNKNjOBS6vo Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better. 🌟 What You’ll Learn: → Why warming up is non-negotiable for runners → Time-saving routines for busy runners → Easy bodyweight exercises targeting key muscle groups → How to use dynamic movement to activate your body 🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com

  8. Jul 2

    EP 112: What It’s Like to Be an Athlete With Hypermobility

    In this video, I’m sharing my experience living and training with hypermobility spectrum disorder — something I’ve dealt with my entire life, but don’t talk about often. Many people are surprised to learn that I struggle with hypermobility, especially because of how active I am and the things I train for. The truth is, it’s something I manage every single day behind the scenes. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/JCbtCfvUfik Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Hypermobility affects connective tissue throughout the body, and for me that has meant chronic aches and pains, recurring soft tissue injuries, nerve pain, and a long history of setbacks related to running and lifting. It’s also meant learning how to train differently — not harder, not recklessly, but more intentionally. In this video, I talk about: 1. what hypermobility spectrum disorder is 2. how it’s shown up for me throughout my life 3. the injuries and challenges I’ve faced 4. why strength training became non-negotiable for me 5. how I manage volume, intensity, and recovery 6. what’s helped me stay active without breaking down This is not medical advice, and my experience may not be yours. Hypermobility exists on a spectrum, and everyone’s situation is different. My goal here isn’t to compare or minimize anyone else’s experience — it’s simply to share mine for those who are curious, struggling, or navigating something similar. I was told many times that my body wasn’t built for sports, running, or lifting. I didn’t accept that answer — but I also had to learn how to respect my body, work within my limits, and be patient in ways I didn’t always want to be. If you’re dealing with chronic pain, hypermobility, or any condition that makes training feel complicated, I hope this reminds you that progress doesn’t have to look one specific way — and that adapting doesn’t mean giving up. If you have non-medical questions or just want to share your experience, feel free to leave a comment below. And as always, if you think you may be dealing with something similar, please talk to a qualified healthcare professional. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

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About

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

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