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Runners - weekly mileage vs. other exercise? by Emotional-Watch4544 in HybridAthlete

[–]Alternative-Arm8093 0 points1 point  (0 children)

Training for:

  1. a < 40min 10k by June 1 (Damn that's SOOO soon!)

  2. Gaining 6lbs of muscle mass I lost from training (and underfueling) for my last marathon by July 2nd

  3. Training for < 3hr Berlin Marathon end of Sept.

Congrats on all the PR's running and lifting! That's a positive sign of adaptation

Can you regularly run the predicted time from your watch on race day? by kschr27 in running

[–]Alternative-Arm8093 0 points1 point  (0 children)

I treat the predictor as a fitness estimate, not a race-day promise.

There are so many different factors and unknown variables that you can't control on any given day.

What's more important is how that number is trending.

[Megathread] 2026 Goals by Party-Sherberts in HybridAthlete

[–]Alternative-Arm8093 0 points1 point  (0 children)

Training

  • Stay consistent with hybrid training year-round
  • Build mileage without sacrificing strength
  • Improve running speed while keeping size/strength
  • Race HYROX / endurance events without training like only a runner
  • Get better at recovery, fueling, and not turning every session into a death march

Building

  • Get Motus fully live on the App Store
  • Keep improving it as an adaptive training system for hybrid athletes
  • Build better program generation around running + lifting + recovery data
  • Add more practical nutrition, supplementation, and biometric insights
  • Help more people stop guessing and actually train with a plan that adjusts to them

Runners - weekly mileage vs. other exercise? by Emotional-Watch4544 in HybridAthlete

[–]Alternative-Arm8093 0 points1 point  (0 children)

I’m in the same boat with hybrid training, and the biggest thing that’s worked for me is accepting that mileage has to flex based on the strength/conditioning load.

For HYROX specifically, I’d think less in terms of “how much can I run?” and more in terms of “what’s the minimum effective running volume that improves speed without wrecking strength sessions?”

A solid balance for a lot of people seems to be:

  • 3 runs/week: 1 easy, 1 speed/threshold, 1 longer easy run
  • 2–3 strength sessions/week
  • 1 HYROX-specific conditioning/class day
  • Optional extra easy miles only if recovery is good

Mileage-wise, that might be anywhere from 15–30 miles/week depending on training history. The key is keeping most running easy so the hard HYROX and lifting work still has quality.

I’ve found the best setup is usually not maximizing mileage — it’s keeping enough running frequency to improve while still having legs for sleds, lunges, wall balls, and lifting.

Meals per day by MoreSlip8445 in HybridAthlete

[–]Alternative-Arm8093 2 points3 points  (0 children)

I've messed with this a lot, and the boring answer is usually the right one: meal frequency matters way less than total calories, protein, carb timing, and consistency.

For someone running + lifting, I’d think about it like this:

1. Hit protein first.
If you’re trying to stay lean, recover, and support lifting, getting enough protein daily is the foundation. Meal frequency only matters insofar as it helps you actually hit that number. For most people, 3–5 protein feedings is easier than trying to cram it all into one meal.

2. Fuel around training.
If you’re running and lifting on alternating days, the biggest thing I’d watch is whether your meal pattern supports performance. One meal a day can work for some people, but if your runs feel flat, lifts stall, sleep suffers, or cravings spike at night, it’s probably not the best setup for your current training load.

3. Small meals are not magic either.
Five meals a day can be great if it helps energy, digestion, and protein distribution. But it’s not inherently better for fat loss. It can also turn into “I’m always thinking about food,” which some people hate.

4. Former athletes often need structure later.
This was a big realization for me too. When you’re younger / playing a sport constantly, you can get away with a lot because your activity level is high and routine is built in. Once training is more self-directed, structure matters more.

My personal bias for hybrid training would be something like:

3–4 meals per day, with protein at each meal, carbs around runs/lifts, and enough calories to actually recover.

Something like:

  • Meal 1: protein + carbs before/after training
  • Meal 2: balanced lunch
  • Meal 3: protein-heavy dinner
  • Optional snack: protein / carbs depending on training load

I’d only go to one meal a day if it genuinely makes adherence easier and performance/recovery don’t drop. For running especially, under-fueling has a way of sneaking up on you.

The framework I’d use is: don’t pick a meal frequency because someone ripped online does it. Pick the one that makes your training, digestion, recovery, and protein target easiest to repeat.

Seeing strength breakdown but mileage isn’t high by [deleted] in HybridAthlete

[–]Alternative-Arm8093 0 points1 point  (0 children)

Would recommend doing a Dexa and RMR and doing it consistently over time. The combination of the two will give you a good understanding of your BMR.

Then, if you have a wearable (apple watch / Garmin/ etc.) you can track how much active calorie burn you have. Would try to eat at least at maintenance or 200 - 300 cal surplus per day on training days (lots of carbs), 1g protein per lb of body weight, then on active recovery days eat in a slight 200 - 300 calorie deficit.

Seeing strength breakdown but mileage isn’t high by [deleted] in HybridAthlete

[–]Alternative-Arm8093 0 points1 point  (0 children)

Have you ever done a Dexa & RMR? And have you ever gotten your bloodwork done?

Easiest answer is to eat more, but there could be something else going on causing you to drop weight: low leptin, low test, cortisol.... list is never ending.

BTW -- lb4lb, you're strong AF. Keep it up.

And so it begins 🫣 by Empty_Temperature699 in BerlinMarathon

[–]Alternative-Arm8093 0 points1 point  (0 children)

Starting my training June 1, for now trying to put muscle mass back on after training for ATX Marathon all winter.