Lift Heavy Run Fast

Most people who call themselves hybrid athletes have never actually tested whether they have a strength base to back it up. In this episode I make the case for a non negotiable baseline: every hybrid athlete should be able to deadlift at least 2x their bodyweight. I break down why this number specifically, what happens when runners skip a strength foundation, and how to build toward the standard w...

If you're running 30km or more a week and only lifting twice, you're not going to build muscle — and it has nothing to do with effort. In this episode I break down what actually drives hypertrophy (frequency, intensity, effective reps), what high running volume does to your recovery capacity, and why the interference effect gets misunderstood as an excuse instead of a variable you can ma...

Every running guide says the same thing: keep everything easy, live in Zone 2, protect your gains. I followed that advice as a 90kg+ lifter — and it capped my running dead in its tracks. In this episode I break down why "slow is always safe" doesn't hold up once you're carrying real muscle mass, why fatigue accumulates in your legs regardless of pace, and what I did instead: sa...

Two-a-days sound extreme — but done right, they're one of the most underrated tools for a hybrid athlete trying to build strength and endurance at the same time. In this episode I cover why you'd actually want to train twice a day, the real benefits (hint: it's not about doing more, it's about doing hard things when you're fresh enough to do them properly), the downsides m...

How do you stay muscular and still run sub five minute pace? This episode breaks down exactly what that takes. I unpack what muscular hybrid athletes are actually doing day to day to hold onto size while getting genuinely fast. How they built the muscle in the first place, what their lifting split looks like once running becomes a priority, and how they structure a week that lets both things progr...

If you lift heavy and you're following a generic running app, this episode is for you. I break down why programs like Runna, Couch to 5K apps, Nike Run Club plans, and other AI generated running programs are built for a completely different athlete than the one lifting heavy in the gym. These apps don't know your squat volume. They don't know your recovery capacity. They don't...

I set out to deadlift 300kg and run a sub-90 half marathon, back to back, on the same day. This episode is the full story. I walk through the lead-up — how I trained, what was going through my head in the weeks before, and what it actually felt like standing on that track at Sylvania knowing what I'd signed up for. I get into the deadlift itself: I hit 280kg, short of the 300kg target, and I&...

Most runners either avoid the gym because they think it'll make them heavy and slow, or they walk in and do random machine work with no plan. Both are leaving free speed and durability on the table. In this episode I break down why runners should lift, why heavy low rep work makes you stronger without making you bulky, and the minimum effective dose that supports your running instead of steal...

You take two weeks off running and suddenly an easy jog feels like a race. Heart rate through the roof, legs gone, completely demoralising. Meanwhile your squat hasn't moved at all. There's a reason for that, and it's not in your head. In this episode I break down why aerobic fitness is fast to lose and slow to build while strength sits there barely touched, what's actually hap...

Most lifters who start running run the same pace every single time.  One effort, every run, forever.  Too hard to recover from, too easy to actually get faster.  In this episode I break down every run type that matters, what each one is for, when to use it, and exactly how to fit it around your lifting so neither one ruins the other. Easy runs, long runs, tempo, intervals, strides. What they do, h...

Two years in and I have made every mistake you can think of. This one is me owning all of it. I overcomplicated programs. I thought more volume meant better results. I avoided hard conversations with clients because I wanted to be liked. I priced myself too low because I didn't believe the work was worth it yet. I chased every shiny method instead of getting good at the basics. In this episod...

People keep asking what my diet looks like while I'm trying to pull 300kg and run a half under 90 minutes at the same time. So here it is. The real version. Not the version that looks good on a graphic. I'm sitting around 3,400 calories a day right now. I'm holding 90kg on purpose. I just came off a deliberate diet break because I was running myself into the ground trying to do too...

I ran 1:28:29. Sub-90. Done. But this episode isn't just a race recap — it's the full breakdown of what actually got me there, and why everything you've been told about half marathon training might be wrong. A few weeks ago I missed my goal at the Hoka Half. The answer wasn't more kilometres. It was smarter ones. I ran 40–45km a week, never once cracked 18km on a long run, kept...

Hybrid athletes have a unique injury profile — we're not pure runners getting overuse injuries from a million identical footstrikes, and we're not pure lifters getting hurt under a heavy bar. We're getting hit from both sides, often in the same tissue, and most generic injury advice doesn't account for that overlap. In this episode, we break down the most common injuries hybrid...

Race day is coming and now you've got the classic hybrid athlete dilemma: how do you actually peak for the run without watching your squat numbers tank? Most hybrid athletes either don't taper at all and show up cooked, or they taper everything (including lifting) and lose the plot on both ends. In this episode, we get into what tapering actually means, how long your taper should be for...

Zone 2 cardio is everywhere right now — Peter Attia's talking about it, your mate at the gym won't shut up about it, and suddenly everyone's strapping on a heart rate monitor and going for slow jogs. But is it actually useful for hybrid athletes who already lift heavy AND run, or is it advice built for pure endurance athletes that doesn't quite fit our world? In this episode, w...

If I had to start hybrid training from scratch — lifting and running — this is exactly what I’d do differently. Most people overcomplicate it early. They chase pace too soon, keep lifting like nothing’s changed, ignore recovery… and end up injured, burnt out, or inconsistent. In this episode, I break down the simple changes that actually matter when you’re starting out — especially if you want to...

Trying to lose fat but don’t want your strength to fall off a cliff? This is where most people mess it up. They cut calories too aggressively, add more cardio, train with less intent… and end up weaker, flatter, and burnt out. In this episode, we break down exactly how to lose fat while maintaining (and even improving) your strength — especially if you’re balancing running and lifting. We cover: -...

Trying to get faster without losing size? Or stay jacked while adding running into your week? This is where most people get it wrong. In this episode, we break down exactly how to structure your training so you can build strength, maintain muscle, and actually improve your running — without burning out or looking like a completely different person in 8 weeks. We cover: - Why dropping lifting frequ...

Deadlifting 300kg and running a sub-90 minute half marathon are both serious athletic goals on their own. Trying to do them back to back is a completely different challenge . In this episode of the Lift Heavy Run Fast Podcast , I break down how I’m currently structuring my training as I work toward this goal — balancing heavy strength work with high-quality running while managing fatigue, recovery...

Squats are one of the most powerful exercises you can do for building strength . But if you’re also running , they’re also one of the most fatigue-sensitive lifts you can train. The interference between squatting and running is real . Both rely heavily on the legs, which means fatigue from one can quickly impact performance in the other. In this episode of the Lift Heavy Run Fast Podcast, we break...

A common mistake people make in the gym is applying the same training rules to every lift . But not all exercises respond the same way to training — especially if you're also trying to run. In this episode of the Lift Heavy Run Fast Podcast , we break down why compound movements and isolation exercises should be trained differently, and how understanding this can make hybrid training far more...

In this episode, I break down how to structure your strength training when you’ve got a race on the horizon. One of the biggest mistakes hybrid athletes make is trying to hold peak lifting volume while running volume ramps up. That’s a fast track to feeling constantly fatigued, flat in sessions, and underperforming on race day. I explain how and why lifting volume should gradually come down as run...

In this episode, I break down why traditional bodybuilding splits are rarely the best option for hybrid athletes who are trying to run and lift at the same time.  We dive into the common bro-split approach of smashing one muscle group per day and why that model doesn’t align well with the demands of concurrent strength and endurance training.  I explain how low frequency per muscle group, poor ses...

In this episode, I break down “Project 300 Sub 90” – the challenge to deadlift 300kg and then run a sub-90-minute half-marathon straight after. I talk through exactly what the goal is, why I set it, and how I’m actually planning to make it happen without completely destroying myself in the process. This isn’t a gimmick. It’s a long-term hybrid performance experiment that tests the absolute ceiling...