Jen Rulon

Wikipedia tells us that strength training, when performed properly, can “provide significant functional benefits and improvement in overall health and well-being.” I call it the “Fountain of Youth.” Train correctly and you can expect bigger and stronger muscles, less fat, better joint function, and reduced potential for injuries of all kinds, as well as greater heart health.

However, to experience the benefits you need to do it the right way! I am a HUGE advocate of making sure you know what you are doing. Today, in no particular order, you will find the “10 Strength Training Mistakes 🏋🏼.” This is NOT only for triathletes and runners, but also for athletes that have been doing strength training for quite some time. And here we go with Dave Letterman’s version of

“Top 10 Strength Training Mistakes 🏋🏼”

10) Comparing Yourself to Others

This is probably one of the biggest causes of injury in the gym. Whether weightlifting, strength training, or enjoying an aerobic workout, never compare yourself to anyone else. There are always going to be people who are bigger, stronger, and leaner than you are. No two people are identical, and when you start allowing someone else’s superior gene pool, diet, and workout program to affect your attitude and expectation of your personal results, you are headed down a path of endless frustration and injury.

As a triathlete, if you start comparing yourself to other athletes in the pool, the road, and the gym, this could cause injury.  For example, you need to develop and follow your own plan as a triathlete, and be proud of your efforts, because only you know what to expect from yourself. I tell my athletes, leave the EGO at the door!

If you are a runner or a triathlete, you should know who Alberto Salazar is. If you don’t, you have been living under a rock. Alberto Salazar is well known for being one of the best long distance runners in the world. Currently, Salazar coaches for Nike Oregon Project. Here are some of his accomplishments:

  • In 1980, he clocked the New York Marathon in 2:09.41
  • In 1981, he set a world record for the marathon in 2:08.13
  • Outdoor 10k in 27:25.61
  • Outdoor 5k in 13:11.93

I started a strength program for runners, as they are heading into the marathon/half marathon season coming up and I am ALREADY seeing  such AMAZING gains with them. We are specializing specific lifts (with a bar) and building strength each week off of those lifts, and then adding a little bit of High Intensity Training work to the workout. This is what I observed in those 4 weeks:

  • Stronger
  • Much more confident
  • Nagging injuries are gone!
  • Developing muscles in the arms, back, and legs!

Why do I bring up Alberto Salazar? An article was written about Alberto Salazar and his Nike Oregon Project and their strength training program! Here is a quote from Garrett Reim and the article, “To make it to the next level, strength training is a must.