Ditch the Gym, Hit the Park: The Power of Monkey Runs

Outdoor Fitness for Hybrid Athletes

It's getting warmer around Munich, and that means one thing for me: it's time to bring back the "Monkey Runs." After a winter of less calisthenics, I'm excited to combine running with outdoor bodyweight training again.

Maaaany years ago in California - not only my twins really liked the public parks there…

I started adding calisthenics to my routine a few months after getting into running. My first Spartan race at the Munich Olympiapark pushed me to explore calisthenics. Luckily, Munich and most cities I travel to have great outdoor calisthenics parks, also known as outdoor gyms, outdoor fitness parks, or fitness playgrounds. A quick online search will usually point you in the right direction.

Calisthenics Parc in Eichenau, West of Munich and close to where I live. It has all you ever will need and it fit’s perfectly into many running routes.

While you can't perfectly blend strength and endurance into a single exercise, I've found "Monkey Runs" to be a solid addition to my training. For average to ambitious amateur athletes, combining these disciplines is a great way to become a well-rounded hybrid athlete. If you're aiming for maximum muscle mass, dedicated strength training might be necessary, but for overall fitness, this works well.

Why "Monkey Runs"? Because monkey bars are my favorite calisthenics exercise. I enjoy the swinging motion, so the name stuck.

Here are my tips for effective Monkey Runs:

• Timing: Include calisthenics either at the beginning (after a 5-10 minute warm-up run) or at the end of your run. This keeps your core endurance training focused. If you have to do the calisthenics in the middle because of park location, that's fine too - don’t worry too much unless you want to hit that first spot at the next OCR race!

• Exercise Selection: Focus on exercises you can't easily do at home. For me, that's monkey bar training, chin-ups, and inverted rows. I usually spend about 10 minutes on these before continuing my run.

• Inspiration: Check out Rikki Walden's fitness videos. He does a lot of calisthenics, especially for Spartan and obstacle course prep. His exercises, especially hanging techniques, were a big help when I started.

Keep it Fun

One of the best parts about using calisthenics parks is the element of play. Swinging on the monkey bars brings back childhood memories of playgrounds and simply having fun while moving our bodies. Don't just stick to standard exercises you find online. Get creative!

For example, one day I challenged myself to use only the outer bars of the monkey bars. Another time, I had a blast climbing upside down, using both arms and legs. It's about exploring the equipment and finding new ways to engage your muscles. Play, Passion, Purpose, that’s the mission. Bringing friends along makes it even better. You can motivate each other, try new things together, and just have a good time. Remember, fitness doesn't have to be a grind. It can be fun!

Now, I'd like to hear from you:

• Have you ever tried combining running and calisthenics?

• What are your favorite outdoor workout spots?

• What other ways do you combine your training?

Let me know in the comments!