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.