The Messy Middle Podcast

With the uptick in popularity of ultra running, Doc Lyss sits down and shares with y'all what you want to look for in your running program, recommended minimum mileage, building off your base, setting realistic timelines, and MORE!

🎧 So, you want to run an ultra?

→ Listen Here (Old Episode): https://bit.ly/464IMIp

⏰ Time Stamps:

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable!

0:59 - What's happening in your body?

2:15 - You're losing sweat too!

2:50 - Blood plasma loss

4:30 - Heat/humidity mask fitness

5:00 - Arm sleeves

5:30 - Cooling towel or wipe sweat

5:50 - Use a bandana or wet your hat

7:20 - Slow down your pace

7:45 - Use RPE or the Talk Test

8:35 - Slow down/walk breaks

9:20 - Bring more water/hydrate more/electrolytes

11:55 - Run during cooler times of day

12:20 - 2 week adaptation

14:50 - "Fast Fall"

15:40 - Don't beat yourself up!1

6:50 - Wrap up

What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one!

💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM

🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc

🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS

🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

⭐️ Follow Alyssa on Instagram

https://www.instagram.com/doclyssfitness/

⭐️ Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/

🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method

🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q

🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘

1:20 - How does altitude affect your training?

2:40 - Visual graph

3:25 - How to improve at altitude

3:40 - Improve cardiovascular fitness

6:40 - How long true acclimatization takes

7:30 - It's going to feel hard and that's okay

7:45 - HYDRATE and electrolytes

9:00 - Monitor alcohol intake

9:35 - Focus on sleep

10:40 - Carbohydrate intake

12:38 - Slow down your pace

14:15 - Start early1

4:45 - It's okay to stop/turn around

16:45 - Wrap up/recap

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it!

:25 - Under-appreciated adaptations

:48 - Decreased resting HR

2:15 - HRV improvement

3:30 - Resting blood pressure

4:45 - Improved recovery

5:50 - Feeling less winded

6:45 - Does it feel easier?

8:15 - Can you do more work easier?

9:25 - Give them time (maybe months)

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like.

In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you!

⏰ Time Stamps:

Join Doc Lyss in this solo episode where she covers training for performance vs aesthetics and all the intricacies including periodization, individual needs, and mapping out your unique goals.

⏰ Time Stamps:

Join Doc Lyss in this short + sweet episode that covers how to maintain your gains and strength WHILE running and doing cardio. Yep, it's very possible. 😉

🎥 Hybrid Training Mistakes: https://youtu.be/TeepO-RrHcc

🎥 Runner Lifting Mistake: https://youtu.be/7TtK5JdmhAw

⏰ Time Stamps:

0:00 - Intro

0:32 - Maintain Your Gains

1:20 - Hypertrophy Year-Round

2:02 - Rep Ranges for Hypertrophy

2:30 - Maintain Intensity

3:18 - Two Hard Sets

4:40 - Quality, Quality, and Quality

5:12 - Dial in Your Nutrition

https://www.instagram.com/doclyssfitness/

⭐️ Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/

🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method

🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q

🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Join Doc Lyss in this solo episode as she covers all things Zone 2; what it is, why it may feel frustrating or hard, how to make it easier, and the science behind adaptations. Enjoy and see you out there! 🎧

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