Jen Rulon

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.

“With the Nike Oregon Project, it is typical to see Mo Farah or Galen Rupp working their ATP-PC systems by doing Olympic lifts. Olympic lifting is fundamentally the practice of standing up straight against the weight of a heavy barbell. For runners, Olympic lifting trains the body to maintain upright form against the fatigue and forces of racing. When your aerobic capacity and strength endurance (Anaerobic Glycolytic system) can no longer hold your form, the strength developed from high weight / low repetition activities like Olympic lifting keeps it all together.”

I realize there are a million ways to lift and program, but I am a true believer in having a little bit heavier weight for athletes with slightly fewer reps. For example, triathletes and runners will only be able to lift heavy weights that are heavy for them. They will NOT be able to lift heavy weights like a body builder. That said, if triathletes and runners can get in the gym 2-3x a week and do specific lifts for 5 weeks, they will see improvement in their body composition, speed, and prevention of injuries.

I have been plugging strength for runners and triathletes for quite some time. If Alberto Salazar, Dave Scott, and Mark Allen can plug it, then I will take FULL advantage of those BIG NAMES in the endurance world and educate and coach as much as I can in MY WORLD!!

Interested in more strength training, head to AMAZON for my Rulon Rules: Strength Training & the Triathlete paperback book or ebook!


AUTHOR: Jen Rulon

I have been coaching triathletes, runners, and cyclists for over 21+ years; I received my Master's Degree in Kinesiology with an emphasis in Exercise Science. And as you may have learned, there is more to life than swimming, biking, and running. It is a lifestyle, and I am here to help you cross that finish line with a smile, whether it is an Ironman Triathlon or the Ironman of Life. You can find my knowledge shared in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Southwest Research Institute Human Performance Summit, Training Peaks Workshops, "Self Motivation Strategies for Women" on Amazon, Men's Journal Online, and the New York Times. I also practice what I preach—she's a 15x Ironman Triathlete who participated in the Ironman World Championship in Kona, Hawaii, on October 14, 2017.

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