EP 114: 3 Lifting Splits That ACTUALLY Work for Runners

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If you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split.

In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEs

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→ https://www.thelyssmethod.com/

As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals.

You’ll learn:

✔️ why “bro splits” fail runners

✔️ how to structure 2, 3, or 4 lifting days per week

✔️ how to reduce soreness while still getting stronger

✔️ how to spread leg fatigue across the week

✔️ how to support your running instead of sabotaging it

If you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both.

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