The Hybrid Lab with Dr. Alyssa Olenick

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/fYB9wu6XNlAGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Trail running is different… and that’s the point.In this video, I cover:• How to transition from road running to trails• Why trail running feels slower (and why that’s normal)• The biggest mistakes beginners make• Why you don’t need special gear to start• How to adjust your training (time vs miles)• How to run on uneven terrain safely• When to walk vs run on trails• How strength training improves trail performance• Tips for downhill and uphill runningOne of the biggest mindset shifts?Stop focusing on pace—and start focusing on effort.Trail running is about time on feet, adaptability, and learning how to move efficiently over different terrain.And the best part?You don’t need to be “ready” to start.Just get out there.Subscribe for more running, hybrid training, and performance tips.🤘🏻 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/

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5Worried your lifting form isn’t perfect? 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/C_9fTfdkpb4Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick (PhD in Exercise Physiology) breaks down a common fear many beginners face: “What if my form isn’t perfect?” She explains why perfect form is a myth, how form exists on a spectrum, and why it's totally safe to start lifting even if you're still learning.You’ll learn:✔️ Why "good enough" form is often just fine to begin✔️ How to avoid injury while still improving technique✔️ What matters more than chasing perfect form✔️ How to gain confidence and progress safely in the gymThis is the encouragement and science-backed perspective beginners need to feel empowered, not intimidated, when starting their strength journey.Subscribe for weekly tips on lifting, running, and hybrid fitness for every level.🤘🏻 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/#LiftingForm #BeginnerLifting #GymConfidence #StrengthTraining #DocLyssFitness #FormTips #WomenWhoLift #ExerciseScience #InjuryPrevention #HybridAthlete

What if you could run faster, feel more resilient, and build stronger bones without adding a single mile?That's what plyometrics can do, and they're the most underrated tool most runners skip.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/nLoBynaF-NMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Running is basically a series of small springy motions, so it makes sense that plyometric training carries over directly to how fast and efficient you run. Studies show plyometrics can improve running speed and efficiency by up to 8%, and they do a lot more than that. They build resilience in the tendons and tissues you use to create force, and the impact loads your bones in a way that improves density over time. That makes them a big deal for runners, aging athletes, and women, especially anyone worried about bone stress injuries or thinking about training through menopause.In this video I break down the science, then get practical. How often to program plyometrics (start with one day a week and build to two or three), where to put them in your session (before your lifts, when you're fresh), and roughly how many ground contacts make sense for your level. Then I demo real progressions from beginner to advanced: pogo hops, skips, double leg hops, jump squats, single leg work, skater hops, and depth jumps, using minimal equipment so most of you can do them wherever you train.The key is quality over quantity. Plyometrics aren't about doing a million jumps until you're sweaty. They're about power, reaction, and recovering enough to repeat it. Build up gradually, stop a set when your power drops off, and back off if anything starts to hurt in your feet, shins, or knees.Want plyometrics programmed for you, scaled to your level and paired with your running and strength goals? Take the quiz linked below to find your fit inside The Lyss Method, or email me and my coaches if you're not sure where to start. And tell me in the comments: have you been skipping plyos in your training?🎯 FIND YOUR PROGRAMTake the quiz to find your fit: https://quiz-thelyssmethod.com/🤘🏻 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/

Take the Quiz to Find Your Perfect Training Program!https://www.thelyssmethod.com/#quizBeginners Guide to Running!https://youtu.be/twuSS9Uu2p0Beginner runners are constantly told to “stay in Zone 2”… but if you’re new to running, that advice can actually make things harder, more frustrating, and way less sustainable.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/-w-ASvfHxuwGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, I’m breaking down why Zone 2 training is often a terrible strategy for beginners. When you’re just starting out, your Zone 2 is extremely small — which means even a slow jog can push your heart rate into higher zones. That doesn’t mean you’re unfit, broken, or doing something wrong. It simply means your body is adapting and your aerobic system isn’t fully developed yet. That’s normal.Instead of stressing about staying in Zone 2, I’ll show you what beginners should actually focus on:1. Learning the skill of running2. Using RPE instead of obsessing over heart rate3. Using the talk test to guide effort4. Building fitness gradually without panic5. Allowing your aerobic base to develop over timeZone 2 absolutely has its place later in your running journey — but forcing yourself to live there too early can make running stressful, discouraging, and unnecessarily complicated. Let’s make this simpler, more beginner-friendly, and actually enjoyable.If you want support getting started with running in a way that feels realistic, sustainable, and confidence-building, check out my beginner running programs below. You don’t need to be perfect — you just need a smarter approach.🤘🏻 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/

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJIn this video, Dr. Lyss introduces a simple, game-changing approach to macro tracking - focusing on flexibility and intuition over rigid numbers. Learn how setting macronutrient ranges and minimums (instead of strict targets) can make tracking feel more natural and sustainable!Dr. Lyss also shares key tips on listening to your body’s hunger signals, adjusting tracking during holidays and travel, and how the MacroFactor app can help you stay on track without stressing about perfection. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube:  https://youtu.be/Oe1m4N5wR0oGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 🤘🏻 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/Time Stamps:0:00 - Introduction1:50 - My personal approach6:00 - MacroFactor app7:25 - Setting minimums/ranges12:25 - Listening to hunger/body17:25 - Tracking holidays/traveling/dining out23:40 - Ebb and flows of lifestyle nutrition26:00 - History of tracking and maintenance29:00 - Benefit and intention of tracking 32:20 - Wrap up#macrotracking #flexibledieting #IntuitiveEating #MacronutrientRanges #SustainableNutrition #HowToTrackMacros #MacroTrackingTips #DietFlexibility