Is calisthenics enough for strength training in runners?

Yes, calisthenics can be an effective form of strength training for runners. Many of the exercises in calisthenics target key muscle groups used when running, such as the core, glutes, hamstrings, and calves. They should provide enough resistance to build strength, particularly when you progressively overload them by increasing reps, sets, and difficulty.

How does calisthenics compare to weightlifting for runners?

Calisthenics and weight training will both help runners in different ways. While weightlifting offers explosive power, calisthenics for runners focuses on functional strength and mobility, which makes it an ideal choice for improving balance and endurance.

Can calisthenics improve my running speed?

Calisthenics can help improve running speed by building strength in key muscle groups and improving running mechanics. Exercises such as lunges, planks, and push-ups develop the core, glutes, and lower body, all of which contribute to a more efficient stride. Jump squats and mountain climbers increase power and explosiveness, which directly impact acceleration and speed.

How often should runners include calisthenics in their routines?

Runners should aim to include calisthenics 2-4 times per week, depending on their fitness levels and running volume. Start with two sessions per week to build strength without overloading the body before moving up to 3-4 sessions per week, alternating muscle groups and focusing on balance, core strength, and endurance ( 9 ).

When is the best time to do calisthenics — before or after a run?

The best time to do calisthenics will depend on your workout goals. Do light calisthenics before a run to warm up and activate key muscles. Doing it after a run will allow you to focus on strength-building exercises when your muscles are already warm and more flexible.

Blog Editorial team Carter Lee, CPT, S&C coach Page 2

Carter Lee, CPT, S&C coach

Certified Personal Trainer

Having spent the past 7 years working in the fitness and health industry, Carter Lee is a certified personal trainer who holds a Graduate Certification in Strength & Conditioning and Sport Coaching. During his time as a fitness professional, he has worked hands-on with clients of all ages. Working with a wide range of clients from 7 years old to adults who are over 80, Carter has excelled at creating individualized workout and nutritional programs to help cater to each of his client’s needs. Carter holds a Graduate Certification from the Professional School of Psychology at the University of Denver, a Bachelor’s Degree in Psychology from the University of Colorado at Boulder, and is a Certified Personal Trainer through the National Academy of Sports Medicine.

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5+ years of experience working with clients of various ages in person and online
Fitness professional with experience working in both the rehabilitation side of fitness as well as general health and wellness.
Spent graduate studies working on injury prevention program design, nutrition for health and athletic performance, and sport psychology.
Certified Personal Trainer through the National Academy of Sports Medicine

Education

University of Denver Professional School of Psychology, Graduate Certification in Strength & Conditioning and Sport Coaching
University of Colorado at Boulder, B.A. Psychology

Carter Lee, CPT, S&C coach

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