Lift Heavy Run Fast

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...

Most runners think the answer to getting faster is simple: run more. But for a lot of people, especially hybrid athletes, that’s not actually the biggest lever. In this episode, I break down why body weight is often a bigger performance driver than additional running volume , how and why many of the world’s fastest runners are so light, and what that actually means physiologically (without turning...

You don’t need to force food down before every run. Somewhere along the way, “fuel or fail” turned into “eat no matter what,” and for a lot of runners and hybrid athletes, that’s creating more problems than it solves. In this episode, I break down: When running fast actually makes sense When eating before a run is necessary Why short and easy runs don’t always require pre-run fuel How forcing food...

Long runs have become the sacred cow of endurance training. But if you’re lifting heavy and running, they might be doing more harm than good. In this episode, I break down why traditional long runs are often overrated for hybrid athletes, especially bigger, stronger bodies that already carry a high fatigue cost from the gym. I talk through: Why long runs create disproportionate fatigue for hybrid...

In this episode of the Lift Heavy Run Fast Podcast , I break down five simple, practical ways to make running way less shit — especially if you're a lifter, beginner, or hybrid athlete who didn’t grow up loving endurance. These are the exact strategies I use personally and the ones I give my athletes at Lift Run Rehab. Nothing fluffy, nothing influencer-y… just real, realistic advice that mak...

In this episode of the Lift Heavy Run Fast Podcast , I break down five simple, practical ways to make running way less shit — especially if you're a lifter, beginner, or hybrid athlete who didn’t grow up loving endurance. These are the exact strategies I use personally and the ones I give my athletes at Lift Run Rehab. Nothing fluffy, nothing influencer-y… just real, realistic advice that mak...

In this episode of the Lift Heavy Run Fast Podcast , I break down the high–low training model and explain exactly how hybrid athletes can use it to lift heavy, run fast, and recover properly without burning out. This isn’t theory—it’s the same framework I use with athletes inside Lift Run Rehab and in my own training. I’ll walk you through how to structure your week, where hybrids go wrong, how to...

What does “good” actually look like for a hybrid athlete? How strong should you be? How fast should you run? In this episode, Hybrid Coach Mike breaks down realistic performance standards for lifter-runners — from 5K times to 1RMs, from bodyweight strength ratios to endurance markers. You’ll learn how to set benchmarks that make sense for hybrid athletes, how to measure your own progress, and why...

“Progressive overload” gets thrown around like gospel — add more weight, do more reps, run further. But that’s not what real progress looks like. In this episode, Coach Michael Sechos breaks down what progressive overload actually means for hybrid athletes who lift and run. You’ll learn why more isn’t always better, how to recognise genuine progression, and the smarter ways to keep getting stronge...

You’ve heard it before — “You can’t get strong and fit at the same time.” That’s the myth of the interference effect — the idea that lifting and running cancel each other out. In this episode, Coach Michael Sechos breaks down why that old-school belief doesn’t hold up anymore. We dive into the real science, how training variables actually interact, and why most “interference” is really just poor f...