Lift Heavy Run Fast

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:- Why strength is a skill you need to keep practicing- How to train with intensity in a calorie deficit- The role of carbs in performance- Why high protein is non-negotiable- How aggressive dieting is killing your progress- Managing cardio when you’re already running- When and why to use diet breaks- Why consistency (including weekends) is everythingIf you want to get lean without sacrificing performance, this is how you do it.LINKSOnline Coaching:https://forms.gle/93WBonsKzkcjiHz57Programs (5K / 10K / 21K):https://liftheavyrunfast.myshopify.com/Instagram:https://www.instagram.com/hybridcoachmike/TikTok:https://www.tiktok.com/@hybridcoachmikeYouTube:https://www.youtube.com/@hybridcoachmikePodcast (Spotify):https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7NLift Heavy, Run Fast Podcast Intro

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 frequency is a mistake- The truth about HYROX-style “circuit” workouts- The ideal rep ranges for hybrid athletes- How unnecessary volume is killing your progress- Exercise selection that actually transfers- How to eat to stay lean, strong, and performIf you’re trying to lift heavy and run fast, this is the balance you’ve been looking for.LINKSOnline Coaching:https://forms.gle/93WBonsKzkcjiHz57Programs (5K / 10K / 21K):https://liftheavyrunfast.myshopify.com/Instagram:https://www.instagram.com/hybridcoachmike/TikTok:https://www.tiktok.com/@hybridcoachmikeYouTube:https://www.youtube.com/@HybridCoachMikePodcast (Spotify):https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7NLift Heavy, Run Fast Podcast Intro

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 and body weight.We cover:- The goal: deadlift 300kg and run a sub-90 half marathon back to back- What my current training week looks like- How I’m structuring my deadlift training (technique, intensity and volume)- Why deadlift exposure and technique practice matter when lifting heavy- How I’m structuring my running week with 4 runs per week- How I place higher intensity runs throughout the week- How I balance heavy lifting with faster running sessions- How I’m managing bodyweight while still fueling performance- Why carbohydrates around running sessions are critical for performance and recoveryThis episode is a behind-the-scenes look at the process of balancing strength and endurance at a high level, and the challenges that come with trying to push both at the same time.LINKS AND RESOURCES:Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@hybridcoachmikeLift Heavy, Run Fast Podcast Intro

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 down how to train the squat while running so you can continue building strength without ruining your running performance.We cover:- Why squats are the most fatigue-sensitive lift for hybrid athletes- How running fatigue shows up in your squat (slow reps, heavy bar speed, technique breakdown)- How squat fatigue can negatively impact your running performance- Why it becomes harder to push both running speed and squat strength as you become fitter and stronger- Why you often need to prioritise either running performance or squat progression at certain times- How to schedule squats around your running week- Why squatting before an easy run can work well- Why squatting after a hard run can sometimes make sense- Why squats often require some skill practice and exposure, not just intensity- How to structure squats during high running volume phases vs strength-focused blocksIf you’re trying to get strong while continuing to improve your running, learning how to manage the squat is one of the most important skills in hybrid training.LINKS AND RESOURCES:Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@hybridcoachmikeLift Heavy, Run Fast Podcast Intro

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 effective.We discuss:Why people mistakenly apply the same programming rules to every liftWhy compound lifts often respond better to moderate loads and higher exposureThe role of technique practice and skill development in movements like squats, deadlifts and bench pressWhy constantly pushing compound lifts to failure can create unnecessary fatigueHow fatigue from lifting can directly impact your running performanceWhy isolation exercises often respond well to higher intensity and lower volumeHow 1–2 hard sets on isolation exercises can be an efficient stimulus with minimal fatigue costHow to structure strength training so it supports your running rather than interfering with itIf you're trying to balance running and lifting, understanding how different exercises respond to training can help you manage fatigue, improve performance, and get better results from both.LINKS AND RESOURCES:Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@hybridcoachmikeLift Heavy, Run Fast Podcast Intro

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 running demands increase, what to do with lower body vs upper body work, and how to taper strength training in the final weeks without losing strength.We also cover practical ways to keep strength ticking over, manage soreness, and still show up to race day feeling fast, fresh, and strong.LINKS AND RESOURCES:Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@HybridCoachMikeLift Heavy, Run Fast Podcast Intro

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 session quality, and excessive leg fatigue can interfere with running performance and overall progression. I also cover what I prefer instead—full-body, upper/lower, or hybrid-friendly splits that allow you to train muscles multiple times per week while still managing fatigue and maintaining quality running sessions. If you’re trying to build muscle, stay strong, and run well without feeling cooked all week, this episode will help you rethink how you structure your lifting around your runs.LINKS AND RESOURCES:Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@HybridCoachMikeLift Heavy, Run Fast Podcast Intro

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 of strength and endurance at the same time.I cover my current numbers, how I’m structuring my lifting and running week, how I’m managing fatigue, body weight, recovery, and the trade-offs that come with chasing two extreme goals simultaneously.If you’re a hybrid athlete who wants to get brutally strong without giving up your running (or vice versa), this episode will show you what it actually takes behind the scenes.Follow along as the suffering progresses.What I Cover in This Episode- What Operation 300 Sub 90 actually is- Why I set this challenge for myself- Current strength and running benchmarks- How I’m structuring lifting vs running each week- Fatigue management and recovery priorities- Timeline and key milestones before the attempt- Lessons hybrid athletes can apply to their own trainingLinks & ResourcesWebsite / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-auditInstagram: https://www.instagram.com/coach.michaelsechosTikTok: https://www.tiktok.com/@hybridcoachmikeYouTube: https://www.youtube.com/@HybridCoachMikeLift Heavy, Run Fast Podcast Intro

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 this into a calorie-counting lecture).I also share my own experience with losing weight, how it directly changed my running speed, efficiency, and perceived effort, and why this doesn’t mean everyone should chase leanness at all costs.We unpack the importance of understanding performance trade-offs, smart timing, and using the right tool at the right phase of training.If you’re trying to run faster while still lifting, this episode will probably change how you think about “more running.”Lift Heavy, Run Fast Podcast Intro

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 senseWhen eating before a run is necessaryWhy short and easy runs don’t always require pre-run fuelHow forcing food can mess with your gut, your head, and your consistencyThe difference between performance fueling and dogmatic rulesThis isn’t anti-fueling. It’s about context, intent, and understanding your own training.If you lift, run, or do both, this episode will help you stop overthinking food before your sessions and start making smarter, calmer decisions around fueling.Lift Heavy, Run Fast Podcast Intro

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 athletesHow does that fatigue leak into lifting performance and quality run sessionsWhy frequency often beats duration when you’re balancing strength and enduranceWhen long runs actually make sense and when they don’tHow I structure my own training to get fitter without burying myselfThis isn’t anti-long run. It’s anti-doing things blindly because “that’s what runners do.”If you lift, run, and want to progress at both without feeling constantly cooked, this episode will change how you think about endurance work.Lift Heavy, Run Fast Podcast Intro

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 makes running not only tolerable, but actually enjoyable.If you’ve ever said “I want to run, but I hate it”… this one’s for you.In today’s episode, we cover:How to slow down properly so running stops feeling like punishmentWhy most people start too hot and burn out immediatelyHow to choose the right shoes and paces for your bodyWhy you need structure — not vibes — to build consistencyThe mindset shift that makes running feel easier instantlyHow to pair running with lifting without blowing up your legsWhy running won’t feel good at the start… and why that’s normalHow hybrids can pace their week so the legs surviveWhen to push and when to back offMy favourite beginner-friendly run typesBasically: how to make running feel like less of a chore and more of a skill you can improve.🔗 Links & Resources💪 Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast IntroLift Heavy, Run Fast Podcast Intro

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 makes running not only tolerable, but actually enjoyable.If you’ve ever said “I want to run but I hate it”… this one’s for you.In today’s episode, we cover:How to slow down properly so running stops feeling like punishmentWhy most people start too hot and burn out immediatelyHow to choose the right shoes and paces for your bodyWhy you need structure — not vibes — to build consistencyThe mindset shift that makes running feel easier instantlyHow to pair running with lifting without blowing up your legsWhy running won’t feel good at the start… and why that’s normalHow hybrids can pace their week so the legs surviveWhen to push and when to back offMy favourite beginner-friendly run typesBasically: how to make running feel like less of a chore and more of a skill you can improve.🔗 Links & Resources💪 Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast IntroLift Heavy, Run Fast Podcast Intro

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 pair lifting with running, and how to adjust intensity based on fatigue.If you’re juggling strength and endurance and want a simple, reliable way to plan your training week, this episode will sort you out.In today’s episode, I cover:What the High–Low Model actually is (not the overcomplicated academic version)Why hybrid athletes need it more than pure lifters or runnersHow to categorise your sessions into High, Medium and LowThe biggest mistakes hybrids make when mixing these intensitiesHow to place your heavy lifting days and harder running sessionsHow to avoid stacking too much intensity in one blockMy go-to weekly templates for beginners, intermediates, and busy adultsWhen to ignore the model and when to double down on itPractical examples from my own training and my athletesWhat recovery actually means in a hybrid week (not bubble baths)🔗 Links & Resources💪 Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast IntroLift Heavy, Run Fast Podcast Intro

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 comparison to single-sport athletes is useless.Whether you’re chasing a sub-20 5K or a double bodyweight deadlift, this episode helps you define your version of hybrid performance.In this episode:What defines “performance” for a hybrid athleteThe difference between strength standards and endurance standardsWhy most athletes measure progress the wrong wayHow to set baselines for both lifting and runningBenchmarks for strength (relative to bodyweight)Benchmarks for running (5K, 10K, and half half-marathon)Why hybrid training success depends on context — not comparison🔗 Links & Resources💪Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast Intro

“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 stronger and faster — without burning out or stalling.This one’s for every lifter-runner chasing results, not just fatigue. Lift heavy and run fast.In this episode:The real definition of progressive overload (and why most people miss it)Why you don’t need to constantly add weight to the barWhen doing less can actually make you progress fasterThe role of recovery and fatigue management in long-term gainsWhat true progression looks like in both lifting and runningReal-world examples from Coach Mike’s own training and his clients🔗 Links & Resources💪Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast Intro

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 fatigue management.If you’re a hybrid athlete chasing strength and endurance, this episode will show you how to train both — without compromise. Lift heavy run fast.In this episode:What the interference effect actually isWhy early studies made it sound worse than it really isHow smarter hybrid training eliminates “interference”The real limiting factors: fatigue, recovery, and poor planningHow to balance intensity across lifting and runningWhy hybrid athletes can still get strong and fastReal examples from Coach Mike’s own programming and client resultsKey takeaway:The interference effect doesn’t ruin progress — poor recovery and planning do.🔗 Links & Resources💪Hybrid Training Programs → liftheavyrunfast.myshopify.com🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com🎥 YouTube Channel → Hybrid Coach Mike📱 Instagram → @hybridcoachmike🎧 TikTok → @hybridcoachmikeLift Heavy, Run Fast Podcast Intro

Most lifters know they need to deload. Most runners ignore it.But for hybrid athletes who are doing both — getting it wrong can wreck progress fast.In this episode, I break down:What a deload actually is (and what it isn’t)When you should take oneHow to deload your lifting and running without losing momentumWhat I’m currently doing in my own training block and whyIf you train hard year-round, this one’s worth a listen. It’ll help you reset without losing the edge.📲 Follow & Connect:Instagram — https://www.instagram.com/hybridcoachmike/TikTok — https://www.tiktok.com/@hybridcoachmikeWebsite — www.coachmichaelsechos.com🎧 Listen to all episodes — https://liftheavyrunfast.buzzsprout.comLift Heavy, Run Fast Podcast Intro

In this episode, I break down exactly how to structure your training week if you want to get stronger and faster without burning out.I cover how to balance lifting and running sessions, what order to train them in, how to manage fatigue, and more.Listen to the full episode here:http://liftheavyrunfast.buzzsprout.comFollow me on Instagram:http://www.instagram.com/hybridcoachmikeFollow me on TikTok:http://www.tiktok.com/@hybridcoachmikeLearn more about my coaching and hybrid training programs:http://www.coachmichaelsechos.comLift Heavy, Run Fast Podcast Intro

Welcome to the Lift Heavy Run Fast Podcast — hosted by Coach Michael Sechos, better known online as Hybrid Coach Mike.This show dives into what it really takes to get stronger and faster at the same time — without living like a monk. Each week, I’ll be sharing honest conversations about hybrid training, lifting, running, recovery, and the realistic approach to chasing both.🎙️ Episode 1 is live now — an introduction to who I am, why this podcast exists, and what to expect moving forward.Listen and subscribe here:http://liftheavyrunfast.buzzsprout.comFollow me on Instagram:http://www.instagram.com/hybridcoachmikeFollow me on TikTok:http://www.tiktok.com/@hybridcoachmikeLearn more about my coaching and hybrid programs:http://www.coachmichaelsechos.comLift Heavy, Run Fast Podcast Intro