Dr. Alyssa Olenick

The Hybrid Lab with Dr. Alyssa Olenick

Health EN ↓ 90 episodes

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.

Author

Dr. Alyssa Olenick

Episodes

EP 113: The Running Warm-Up Actually Worth Your Time (REDUCE INJURY) 09.07.2026 12:40

🔥 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...

EP 112: What It’s Like to Be an Athlete With Hypermobility 02.07.2026 15:56

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 p...

EP 111: Is Walking Real Exercise? The Honest Answer 18.06.2026 5:57

You’ve probably seen the debate online: Some people say walking doesn’t count as real exercise… while others say walking is one of the best forms of cardio you can do. So which one is it? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b2BzFHdkdXM Get $20 off your first month with code PODCAST: → https://www.thelyssme...

EP 110: Exposing The BIGGEST Electrolyte Myth Athletes Believe 11.06.2026 6:00

Liquid IV — Use code DOCLYSS for savings → https://glnk.io/koyv/DOCLYSSFITNESS Are electrolyte supplements actually necessary… or are most people just wasting money on salt packets? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/UwIoJLqsSrQ Get $20 off your first month with code PODCAST : → https://www.thelyssmethod....

EP 109: If You're A Slow Runner, These 5 Speed Workouts Change EVERYTHING 04.06.2026 8:29

If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats. But what do they actually mean? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/xTUY8DYHoR8 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com...

EP 108: The PERFECT Hybrid Training Split (Run + Lift Without Burning Out) 29.05.2026 24:34

Trying to balance running and lifting without constantly feeling sore, exhausted, or stuck? In this video, I break down exactly how to build the perfect hybrid training split for YOUR goals, schedule, and fitness level. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wpj6XMWZXI0 Get $20 off your first month with code...

EP 107: Thinking About Trail Running? Watch This First 21.05.2026 13:08

Thinking about trying trail running? Whether you're a road runner looking to transition or just curious about running on trails, this video breaks down exactly how to get started—without overcomplicating it. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/fYB9wu6XNlA Get $20 off your first month with code PODCAST...

EP 106: The HYROX Sled Push Mistake Costing You Minutes 07.05.2026 3:51

🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Struggling with the Hyrox sled push? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ If you’ve watched a HYROX race, you’ve proba...

EP 105: The Best Weekly Split for Hybrid Athletes (Backed By Science) 23.04.2026 9:14

Trying to balance running and lifting… and feeling like you don’t have enough time? You’re not alone. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to str...

EP 104: Here’s How You ACTUALLY Should Be Hybrid Training 16.04.2026 13:35

If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFo Get $20 off your first month with code PODCAST : → https://www.thelyssmethod.com/ In...

EP 103: Why Every Runner Should Be Doing Striders (Backed By Science) 02.04.2026 7:06

🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-yt This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUk Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Are you doing striders in your running training? If not, you might be leaving free speed...

EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out) 26.03.2026 13:18

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34 Get $20 off your first month with code PODCAST : → https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, si...

EP 101: How to Run Faster | Science-Backed Speed Training for all Levels 20.03.2026 14:44

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_E Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-b...

EP 100: Zone 2 Cardio Made Fun - 3 Ways to Keep It Interesting & Effective 12.03.2026 8:13

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wvZScbcEbEc Get $20 off your first month with code PODCAST : → https://www.thelyssmethod.com/ Zone 2 cardio doesn’t have to be boring. In this video, Dr. Alyssa Olenick, PhD in E...

EP 99: Heart Rate Zone Training? Watch This Before You Rely on Your Running Watch 06.03.2026 6:09

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Yl56Q6ZK4HU Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Are you relying on your running watch for heart rate training? 👀 You might be getting...

EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed) 26.02.2026 6:08

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ 📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Are you really lifting heavy enough to make progress...

EP 97: Stuck Between Weights in the Gym? Here’s How to Progress 19.02.2026 6:59

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BbT4XGUwGXs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump...

EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works 11.02.2026 18:03

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6Bg Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need —...

EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better 05.02.2026 15:33

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00w Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your...

EP 94: Get Fit Fast - How to Start Hybrid Training for Maximum Results 29.01.2026 15:28

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick shares expert advice on how to...

EP 93: Strength Training for Runners - The Exact Plan to Boost Speed & Endurance 22.01.2026 14:54

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, we bre...

EP 92: How to Break a Lifting Plateau (5 Proven Tips for Gaining Muscle) 16.01.2026 4:23

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ Stuck on the same weights in the gym? Not making progr...

EP 91: Leg Day for Runners: Glute-Building Exercises That Won’t Slow You Down 08.01.2026 25:01

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5Y In this video, we div...

EP 90: Beginner’s Guide to Running: The Tips I Wish I Knew Starting Out 02.01.2026 8:43

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/twuS...

EP 89: The Running Warm-Up Actually Worth Your Time 18.12.2025 12:40

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. Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and...