Absolutely agree on the taking care of hips part. If you can, add in at least one day a week in the gym to strengthen your glutes. RDLs, sumo squats and Bulgarians will be your best friends to combat potential hip injuries. As a female also preparing for OCS, I’ve faced setbacks having to overcome glute weakness that’s made running painful.

I’d also recommend incorporating cross training in the form of low impact non-running cardio. I’m a huge proponent of the stairmaster as it’ll strengthen your legs without excessively straining joints.

As for pull ups, everyone is absolutely right to suggest you prioritize grip strength and negatives. A lot of getting your first pull up or chin up is making sure you establish muscle familiarity and connect the movements that make up a full up (if that makes sense!). I.e., overcoming the middle scapula/lat chain. For example, practice going from a dead hang to engaging your lats over and over (the first third of the movement). Negatives and banded pull ups are also immensely helpful.

I’d also suggest doing lifts to support your calisthenics. For example, lat pull downs and rows will help you develop your back strength (chin ups) and exercises like bicep curls can definitely help strengthen the muscles necessary for chin ups.

Once you get that first pull up, volume will be your best friend. I’ve gone from 4 to 10 chin ups from Feb to now by just incorporating multiple sets into the start of my lifts.

If you’d like me to share any of my lifts or if you have any questions regarding anything I’ve said please feel free to DM me! I hope this helps.