Does the term “calisthenics” conjure up images of people doing push-ups in vintage tracksuits or going through basic military training? Calisthenics exercises are an important part of any fitness regimen; chances are you already do them. Is calisthenics, however, superior to running? Consider this article your one-stop page for all things calisthenics and running.

While traditional, low-resistance cardiovascular workouts like running may be a good choice for calorie burn and overall fitness, proper strengthening and mobilizing calisthenics is CRUCIAL to improve your health holistically. However, do note that applying high-intensity running (such as uphill sprinting) can assist in lower body strength and muscle development.

EXERCISE	Advantages	Disadvantages
CALISTHENICS	Efficient in building strength and muscle Improves mobility and flexibility Protocols can be set for cardiovascular endurance, like running It can be done anywhere at any time Lower-body calisthenics can assist in running	Requires SOME equipment for optimized development
RUNNING	Requires no equipment other than comfortable running shoes You can do it anywhere at any time Excellent for cardiovascular endurance Efficient in fat loss PROPER protocols can build muscle and strength Amazing runner’s high	Limited upper-body development

But when you think about it, running is bodyweight training as well. However, in this article, we will separate the two disciplines to give you a better picture of the modality you want to use to improve your fitness level and health.

 

What is Calisthenics?

Calisthenics are exercises that only require the weight of the participant’s body and no other equipment. The intensity and rhythm with which these exercises are performed may differ. Sometimes accessible and affordable tools like rings and pull-up bars are used during these exercises. You can improve your strength, endurance, flexibility, and coordination using these exercises. It’s never too late to 📍start a fitness routine, and calisthenics is a great way to get in shape regardless of age.

Calisthenics, which originated in ancient Greece, saw a resurgence of popularity at the turn of the nineteenth century. These calisthenics exercises are used in the fitness training of athletes, military personnel, law enforcement officers, and people who want to stay in shape today.

There are plenty of 📍calisthenics myths going around, such as calisthenics is only for beginners. This is far from the truth. Calisthenics, in done correctly through 📍progressive overload, can be performed from beginners to advanced.

 

What is Running?

Running is one of the most popular forms of exercise and for good reason. It’s a simple, inexpensive way to get in shape, improve your health, and enjoy the great outdoors. Whether you’re a seasoned runner or just getting started, there are many benefits to be gained from lacing up your shoes and hitting the pavement.

Running’s numerous positive psychological and physiological effects are sufficient reasons to fall in love with the sport; therefore, there is no reason to stop going for early morning (or afternoon or night) runs.

 

🌟Calisthenics vs. Running

Which is best for weight loss: calisthenics or running?🤯

A 2012 research shows that aerobic exercise, such as running, has greater fat loss than resistance training (RT) and a combination of resistance training and aerobics. Now in the study, weightlifting was used as a form of RT, but calisthenics and weightlifting (granted the same training protocols are implemented) would roughly burn the same amount of fat.

“Would this mean that running should opt alone for weight loss?”

Not necessarily. You see if you just do running, you might leave out important fitness and health attributes, especially on the upper body. When trying to lose weight by running, there’s a potential to lose important upper body muscles, which are crucial for body function.

In this regard, we still recommend implementing a form of resistance training in combination with running if you’re the main goal is to lose weight. Lose weight by running, but do calisthenics to keep your muscle.

You can also just focus on 📍calisthenics, as it would also facilitate fat loss!

BUT, in order to actually lose weight, you need to put emphasis on your nutrition. No amount of running or calisthenics or both can help you lose weight if your nutrition isn’t in check. Keep a caloric deficit or eat fewer calories than your body needs to sustain your weight.

More on fat loss here: 📍Fat Loss Guide: Getting Started with Your Fat Loss Journey

🏋️‍♂️Which requires less equipment: calisthenics or running?

You don’t need anything to run. Well, if you want to sustain longer runs, having a good pair of running shoes is ideal. Doing so will let you have a more comfortable run on many surfaces and protect the soles of your feet from the elements. That’s basically what you need.

Like running, calisthenics does not require any special equipment. Calisthenics is a type of exercise in which the participant’s body weight provides the only resistance. You can do your calisthenics workout at home before going for a run afterward; you can also do it in the park or wherever you want. There is no need to be constrained by a predetermined time or schedule because you can perform calisthenics at any time and at your own pace.

However, do note that SOME training equipment is ideal for optimized progress. Don’t worry. Calisthenics equipment is very accessible and affordable. Here are the following most people would want to have access to:

• Pull-up bar
• Dip station
• Gymnastics rings
• Resistance bands

Other than that, you can also get some weight plates and dip belt for more advanced athletes. That’s it! To understand further why you need these pieces of equipment, you can check this article out: 📍7 MUST-HAVE Calisthenics Equipment

Which is best for muscle💪 and strength gains: calisthenics or running?

Calisthenics is a form of resistance training that’s meant to build muscle and strength. The main advantage of calisthenics over running is that it can help upper body strength and target specific muscles so you can develop in a holistic fashion.

While it’s not obvious, running can also build muscle and strength! However, you must implement the correct protocols, and targeted muscle groups are limited. With running, you’re obviously going to work on your legs, primarily your quads. These can leave a gap and weak links, which calisthenics can address.

Squats, lunges, push-ups, pull-ups, dips, and planks are some of the most common and effective calisthenics exercises, and they will complement your running routine nicely. Because they work for multiple muscle groups simultaneously, these movements are called compound exercises.

🏃Which is best for endurance: calisthenics or running?

It depends. Which type of endurance do you want? Do you need muscular endurance to sustain longer periods of work with your body with a heavier load? Then calisthenics is for you. Do you want to sustain running for longer periods of time? Then running is for you. This is cardiovascular endurance. However, calisthenics can also improve your endurance through cardiovascular-focused calisthenics work.

🎯Which is best for beginners: calisthenics or running?

Both! Both approaches can be scaled to meet the skill level, even for a complete beginner.

In running, beginners can play around with three things:

• Exercise intensity – You can start out with walks. Move to brisk walks. Progressively move to jog until you can run.
• Exercise duration – You don’t have to get going with an hour of running immediately. Start out slow. Go for 5-minute walks and break it out throughout the day until you build endurance.
• Exercise frequency – Ideally, you want to walk at least daily. For running, it will depend on your skill level. You can start out with three times per week or maintain that number while implementing calisthenics on other days. You can also focus on running and do it every day if you have a specific goal of improving your running endurance and time. Just keep in mind your recovery and nutrition.

In calisthenics, exercises can be scaled through calisthenics progressions. These are a list of exercises that you build up intensity until you reach your exercise goal. Here is an example of a beginner workout so you can see the easiest progression of the calisthenics fundamentals: 📍Beginner Calisthenics Workout with No Equipment

Beginners can also immediately combine the two approaches, but it’s ideal for separating the training sessions per day or at least 6 hours apart to maximize recovery and gains.

 

💯The Advantages of Running Workout

✊Physical Health Benefits

One of the most obvious benefits of running is its impact on physical health. Running is a great cardiovascular exercise, strengthening the heart and lungs and improving circulation. This, in turn, can lead to a host of other benefits, such as lowered blood pressure, reduced risk of heart disease and stroke, and improved overall fitness levels.

Running also helps to improve muscle strength and tone, particularly in the legs and core. Regularly engaging in running can build lean muscle mass, which helps boost your metabolism and burn calories more efficiently. This can aid in weight loss efforts and improve overall body composition.

Here’s a quick rundown of the benefits you can get from running:

• Efficient in lowering body fat percentage
• Improve lower body muscles and joints
• Decrease the risk of cardiovascular diseases
• Improve heart and lung function

✊Mental Health Benefits

In addition to the physical health benefits, running can also have a significant impact on mental health. Running releases endorphins, which are feel-good chemicals that help to reduce stress, anxiety, and depression. This can improve mood, better sleep quality, and increase energy levels.

Running can also help to build mental toughness and resilience. Setting and achieving running goals can help to boost confidence and self-esteem while overcoming challenges and setbacks can build resilience and mental fortitude.

 

⚡️Getting Started with Running

If you’re new to running, starting slow and gradually building up your endurance is important. Investing in a good pair of running shoes is also important, as this can help prevent injuries and provide the necessary support and cushioning for your feet and joints.

Begin with short, easy runs, gradually increasing the duration and intensity over time. Incorporating interval training and longer, steady-state runs can help build endurance and improve fitness levels. It’s also important to listen to your body and rest as needed to recover properly and prevent injury.

Example of Running Workout💯

You can choose from two main styles of running workouts.

✅Steady-State Cardio

This type of running is fairly simple. You just have to run at a consistent pace that you can sustain for a long period of time. You can start off with a much slower pace and shorter running period, then gradually build pace and time as you get better.

For example, you can run for 15 minutes around your neighborhood. You can measure the distance of your run with many gadgets available such as a smartwatch or your own mobile device. Record it manually or using your smart device. Then progressively decrease the time needed to run the distance to build faster speed OR aim to run for 16 mins instead.

Steady-state is an effective and fun approach to running. It allows you to enjoy your surroundings while improving your cardiovascular health and physique. We highly recommend beginners start with this approach to build good, enjoyable habits.

✅High-Intensity Interval Training Workout

For those who are short of time, but want to squeeze as much cardio in, then high-intensity interval training, more popularly known as HIIT, could be for you. This type of running pushes you to sprints of high intensity, then alternates it with a jog or brisk walks in between. In exchange for a shorter workout duration. But equally effective results when matched with a steady state, HIIT pushes you to an uncomfortable state of fatigue.

For a sample of a HIIT workout, read here: 📍20-Minute Bodyweight HIIT Workout for Fat Loss 

✅Steady-State VS HIIT in Running

This depends on many factors, such as your lifestyle, skill level, and what you enjoy. As research shows, HIIT and steady-state can show equally positive results when matched. The HIIT workout was clearly shorter; people tend to enjoy the workout less because of the intensity.

Choose which suits you best.

 

🏆The Advantages of Calisthenics Workouts

The benefits of calisthenics exercises cannot be overstated. Hence, at The Movement Athlete, we advocate for a lifelong training system that is not another eight-week program but will take you on a lifetime journey. We also don’t advocate for fast programs that build muscle or help you lose fat; instead, we focus on building “functional” strength and mobility progressively to help you do whatever you want, especially when you get older. Doing so still translates to a better physique that can regain your confidence in everyday life in terms of physique, mental aspect, and movement.

Some of the top benefits of calisthenics workouts include the following:

👊It Doesn’t Require Any Special Equipment

Calisthenics are great because they can be done almost anywhere and anytime; you only need your body. Calisthenics is one of the few non-weighted methods for increasing muscle mass and strength. You don’t have to buy expensive exercise equipment or join a fitness center to get as fit as you want.

However, you might want to get some equipment so you can maximize your gains in an efficient and safe manner. Calisthenics equipment is affordable and accessible, so you don’t need to worry about high costs.

Read more: 📍The Ultimate Guide to Calisthenics Equipment and How to Replace Them

👊It develops a significant strength capacity

You may wonder, “How can that be if you’re not lifting barbells or dumbbells?” However, you can accomplish much with calisthenics by simply using your body weight. Consider it this way: You are effectively lifting the same weight if you weigh 150 pounds and perform one pull-up using only your body weight.

The key to being progressive with calisthenics is to take advantage of leverage. Adjusting the body positions can stimulate our muscles more for strength and muscle growth.

Let’s take push-ups, for example. Beginners can start off with an elevated surface. This position creates leverage because you’re more vertical, with your feet supporting most of the weight. Compare this to a regular push-up where you’re pushing around 73% percent of your body weight. Once this becomes easy, you can move to a unilateral movement with one-arm push-ups or gymnastics rings that add a high level of instability to the exercise.

Alternatively, you can add weights to calisthenics fundamentals to develop another kind of strength, absolute strength, thanks to 📍weighted calisthenics.

While the upper body is the common focus of calisthenics, the lower body can develop through proper leg training.

Read more: 📍101 Best Bodyweight Exercises List

👊It improves your quality of movement

Calisthenics is widely regarded as the most effective form of functional movement training because it emphasizes moving your body in space. “Functional training” refers to working out in a way that directly improves how you carry out day-to-day activities and the specific physical requirements of your job or sport.

But at the same time, let’s debunk the term “functional” movement. In reality, most strengthening protocols offer functionality. That being said functionality can still be gained through calisthenics. However, because of the wide range of movement calisthenics offers, bodyweight exercises offers better manifestation of strength through a wide range of motion.

This means better movement and fewer risks of nagging aches and pain. This is why many Movement Athletes have been relieved of these pains.

Read their stories here: 📍The Movement Athlete Success Stories

👊Every muscle is strained

Calisthenics involves using the entire body rather than focusing on specific muscles over others. I’m talking about strength from the bottom of your feet to your fingertips. This training manner results in a more holistic development and balanced physique. That’s why most calisthenics athletes don’t look like a bodybuilder (BUT THEY CAN ACHIEVE THAT LOOK!).

While calisthenics offers mostly compound movements, certain muscle groups can still be targeted, especially addressing weak links or lagging muscles. For some isolation exercises, getting a pair of gymnastics rings is best to facilitate isolation.

👊It improves the connection between the brain and the body

Calisthenics training improves fine motor skills, which require your brain to work as hard as your body. This is because calisthenics training requires your body and brain to work extremely hard. A body trained in the art of calisthenics demonstrates coordination, balance, and control.

We can think of a basic push-up. Executing the movement and going through the motions seems easy. However, if you do proper calisthenics training, you’ll know that you’ll mind every motion to execute the move when performing push-ups. Proper push-up technique is important in calisthenics to maximize gains and avoid injuries. This trains the connection between your brain and the body.

This connection is further developed with higher calisthenics skills that require a high level of body connection, such as handstands, planches, and levers.

👊It Gives You an Awesome Feeling

Someone who knows they have complete control over their body walks with undeniable confidence. It’s almost as if they’re boasting. Performing a massive deadlift or overhead kettlebell lift can make you feel like a star. However, push-ups or being able to perform a one-arm pull-up can give you the same sensation. It’s mastery over your body.

That being said, it’s running can also offer an amazing feeling thanks to the runner’s high. This euphoric feeling comes from the brain releases  endorphins and other chemicals, helping you achieve the amazing sensation of accomplishment.

 

🔥Calisthenics Exercises for Beginners

Here are basic calisthenics exercises you would want to master to achieve a body with good foundations. In addition, these exercises can translate to better running overall.

☑️Squats

Full squats target your whole lower body, which a bit more emphasis on the quads. However, your glutes and hamstrings also get good stimulation. This exercise can improve your overall lower-body strength as well as mobility, which translates to better and stronger running.

Stand with your feet hip-width apart and points your toes out slightly. Maintain an upright posture while moving your hips back and forth like you’re sitting in a chair. Squeeze your glutes at the top of the movement to ensure that your glutes, hamstrings, quads, and core are all engaged.

☑️Pull-ups

While this exercise looks irrelevant to running, pull-ups prepare your back muscles, which aren’t targeted during running. Improving your back avoids muscle imbalance and strengthens your posture for better running.

Begin with a neutral grip on a pull-up bar and pull yourself up to meet the bar, engaging your core, rhomboids, and lats. Once you’ve gotten your chin over it, lower yourself down with control. If you can’t quite pull yourself up, you can help yourself by placing a hanging resistance band beneath your feet.

Learn more here: 📍How to Do the Perfect Pull-up : Beginners to Advanced

☑️Plank

Your core is crucial in facilitating energy and stabilizing the whole body when moving. Research even found that having a weak core and upper body can lead to an inefficient running technique. So strengthening these areas is vital for getting the most from your runs. The plank is an excellent choice for improving core strength.  It trains the anti-extension of the core, which means maintaining the stabilized position while other body parts can be moving.

Your hands should be underneath your shoulders, your shoulders should be over your wrists, and your legs should be extended back behind you in this position. Ensure your back is flat and your hips are aligned while engaging your core and squeezing your glutes.

☑️Push-ups

Like pull-ups, push-ups target the anterior chain of the body, such as your chest, front shoulders, core, and even your triceps. As the research above mentioned, better upper body strength can lead to better running technique, so implementing the push-up is vital for holistic development.

While in the plank position, move your hands slightly wider than shoulder-width apart to perform push-ups. Lower your body to the floor with your hands, then raise it to the starting position by extending your arms. Throughout the movement, keep your abdominal muscles contracted.

Read more here: How Beginners Do Push-ups: Mastering the Basics

☑️Bridges

This exercise is perfect for targeting the lower back, glutes, and hamstrings, which aren’t dominantly targeted during running. The calves and the quads are the most active lower body muscles when running. This progressive is excellent for balancing it out.

Lie on your back with your knees bent and feet planted. Put your hands on the sides of your head, fingers pointing to your toes. This exercise should be repeated five times. Raise your hips while rounding your back and contracting the muscles in your stomach, buttocks, and legs. Hold yourself at the peak for a few seconds before lowering yourself and repeating the move. As an alternative, place your hands on something higher than your shoulders.

💥Calisthenics Workout

To combine these exercises altogether, check out the article below: 📍Calisthenics Beginner Workout: No Equipment Needed

 

🧐Frequently Asked Questions

🔎Is it better to run or do calisthenics?

They are very different exercise approaches and offer their own advantages and disadvantages.

Knowing the proper training protocols for each approach and identifying your goals can also help you decide what approach to discuss.

Another overlooked aspect is enjoyment. Which training style do you enjoy most? Focus on that and build good training habits with the training style to maintain continuous progress. The best exercise is that you can continue doing and you enjoy the most.

🔎Is calisthenics superior to cardio?

Aerobic exercise focuses on weight loss and improving cardiovascular health, whereas calisthenics programs focus on muscle strength. However, some overlap exists because several aerobic exercises can build muscle while calisthenics also burns calories.

Again, it will depend on your training protocols. The obvious advantage of calisthenics is upper body development, and calisthenics can focus more on specific muscle groups. Whereas running, the quads are targeted more.

🔎Should I start with a run or calisthenics?

It depends on your goals. Specificity is key.

For example, if you’re training for a running event, you should do your cardio first and save the push-ups and sit-ups for last. Regarding weight loss and strength gains, calisthenics and other forms of resistance training should come first. Running first could consume too much energy, interfering with your calisthenics workout.

Ask yourself, which approach do you want to get better at the most for the time being?

Do you want to get better at running? Focus on running.

Do you want to prioritize muscle strength development? Focus on calisthenics.

Aiming to get better at both is possible, but this will lead to slower progress in general as our bodies need rest to recover from both training styles fully.

🔎Does calisthenics help with running?

As a runner, incorporating calisthenics can significantly improve your endurance, stamina, joint preparation, prehabilitation, power, and strength. Calisthenics workouts are a great way to strength train, cross-train, and stay injury free while running.

Check out our leg training to better prepare your lower body and core for running: 📍Calisthenics Leg Workout

 

Takeaway

Both running and calisthenics are fantastic options to improve your health and fitness. While we started off with the premise of comparing the two approaches, you might notice that they are different, and comparing the two is not ideal.

It’s best to either combine the two approaches or do what you enjoy the most.

 

Final Thoughts

The most important thing to accelerate your weight loss is to keep track of how many calories you consume daily. But calories can be effectively burned off by physical activities such as exercise. While running is undeniably an excellent cardiovascular exercise and the workout of choice if you want to burn calories, combining it with calisthenics for weight loss may be the ideal combination. Running and calisthenics are both excellent calorie-burning exercises. You can easily incorporate some of the calisthenics for beginners into your workout regime today and be on your way to better health.