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Hey MangaD, great explanation of what you're doing right now.
I love calisthenics exercises, just beware of what exercises and intensity you choose.
Type of exercises
Running targets a different energy system and muscle fiber type than strength training. Would you like to see some lower body strength/mass gains as well? Usually more mass doesn't help you with running distances, and running distances doesn't help your strength/mass gains... Usually, it's best to make choices and do one thing at a time. You can still do cardio/running, but it's often a good idea to go for short, intense cardio sessions instead of training for the cardiovascular duration. Then do some strength training for legs, there are some great bodyweight exercises out there (need help here?).
I do see a health (and aesthetics) risk in your training routine. Doing a lot of abs & running might create a muscular imbalance over the year, especially when you don't do exercises that contribute to good joint health (u.a. face pull for shoulders, hip stabilizers). If you decide to add lower body strength training to your routine, consider the following exercises: (1 leg) hip thrust, side plank, Cossack squat. There are many more options, of course.
Strength
If you want to gain strength, stay below 8 repetitions in your main strength exercises. The accessory stuff can be 8-15 repetitions.
Let's take the pull up for example.
1) you want to make sure your technique is good. You can look up "athleanX scapular pull-up" for example, try to implement this in your technique (and of course: abs tight). Practising good technique can be done with 5x5 reps with lower weights & slower repetitions. Focus on the movement, the number is actually less relevant than the movement quality. Besides, check out the exercises "face pull" and maybe
2) How strong are you over the complete motion of each exercise? What muscles tend to cramp up OR lose their (stabilizing) strength? Try to figure this out over time (train your mind-body connection) while doing 5x5 sets.
3) When your technique is good enough, start implementing slow eccentric sets. With a pull-up, this means going down from the bar slowly (3-5 seconds). Do 3-7 of these per set. You can eventually cheat yourself up by jumping onto the bar (skip the concentric...) and then do the eccentric part of the movement (lowering yourself against resistance) in 3-5 seconds per repetition.
4) Try to be explosive* on the concentric part of the motion (which is where your muscles move against the resistance) and remain complete control of the eccentric part of the motion (where your muscles move usually when lowering the weight). This is a general rule that knows a few exceptions.
* Explosive: 1 second up typically, full speed against used resistance (which shouldn't be so high that your speed dramatically decreases)
![[Image: contractions.jpg]](https://ectomorphworkout.org/wp-content/uploads/contractions.jpg)
A good training program is designed to fit your goals. Yours right now seems to need a twist.
I should try to set up Zoom so we could talk
Any advice is personal, but if you want the best results, it simply requires more questions to be answered 
Let me know, it would be a good practise for me.
I love calisthenics exercises, just beware of what exercises and intensity you choose.
Type of exercises
Running targets a different energy system and muscle fiber type than strength training. Would you like to see some lower body strength/mass gains as well? Usually more mass doesn't help you with running distances, and running distances doesn't help your strength/mass gains... Usually, it's best to make choices and do one thing at a time. You can still do cardio/running, but it's often a good idea to go for short, intense cardio sessions instead of training for the cardiovascular duration. Then do some strength training for legs, there are some great bodyweight exercises out there (need help here?).
I do see a health (and aesthetics) risk in your training routine. Doing a lot of abs & running might create a muscular imbalance over the year, especially when you don't do exercises that contribute to good joint health (u.a. face pull for shoulders, hip stabilizers). If you decide to add lower body strength training to your routine, consider the following exercises: (1 leg) hip thrust, side plank, Cossack squat. There are many more options, of course.
Strength
If you want to gain strength, stay below 8 repetitions in your main strength exercises. The accessory stuff can be 8-15 repetitions.
Let's take the pull up for example.
1) you want to make sure your technique is good. You can look up "athleanX scapular pull-up" for example, try to implement this in your technique (and of course: abs tight). Practising good technique can be done with 5x5 reps with lower weights & slower repetitions. Focus on the movement, the number is actually less relevant than the movement quality. Besides, check out the exercises "face pull" and maybe
2) How strong are you over the complete motion of each exercise? What muscles tend to cramp up OR lose their (stabilizing) strength? Try to figure this out over time (train your mind-body connection) while doing 5x5 sets.
3) When your technique is good enough, start implementing slow eccentric sets. With a pull-up, this means going down from the bar slowly (3-5 seconds). Do 3-7 of these per set. You can eventually cheat yourself up by jumping onto the bar (skip the concentric...) and then do the eccentric part of the movement (lowering yourself against resistance) in 3-5 seconds per repetition.
4) Try to be explosive* on the concentric part of the motion (which is where your muscles move against the resistance) and remain complete control of the eccentric part of the motion (where your muscles move usually when lowering the weight). This is a general rule that knows a few exceptions.
* Explosive: 1 second up typically, full speed against used resistance (which shouldn't be so high that your speed dramatically decreases)
A good training program is designed to fit your goals. Yours right now seems to need a twist.
I should try to set up Zoom so we could talk
Any advice is personal, but if you want the best results, it simply requires more questions to be answered Let me know, it would be a good practise for me.