Want to run but afraid of getting thicker legs? Look at the runners in the entertainment industry. Will their legs be thick? Not at all! On the contrary, for these high-level players with special guidance behind their back, running will only make their legs look more symmetrical. Here are the reasons why my running legs become thicker. Welcome to read.
Reasons for crus thickening after running
1. Wrong running posture
You must have met such a scene. When you are immersed in the joy of running, there will always be a competitive friend "overtaking in the corner", panting, and the footsteps of "Dong Dong Dong". A person is an army, which is really running with his life! Listening to the voice, I want to hug him painfully.
If you run with your toes, front soles and the whole foot on the ground, it will directly stimulate the calf muscles. After running for a long time, your calf muscles will become larger and larger under your "encouragement".
The wrong landing posture can also hurt the knee joint and the tibia in the front of the lower leg.
2. No stretching after running
When running, the lower leg is under great pressure. If there is no stretching and relaxation after running, the muscles that have not been stretched and recovered after running will gradually form thick and short muscle fibers, which will also lead to the thickening of the leg over the years..
The key to keeping the legs straight and long lies in the longitudinal growth of gastrocnemius and soleus muscles. Conversely, if you don't stretch after running, these two muscle groups are easy to grow laterally, which visually means that the lower leg becomes thicker.
3. Not sure about the time and intensity
As we all know, fat burning will not start until 20 minutes after running, that is to say, it takes longer than 20 minutes to usher in the golden time of fat consumption.
Some runners are very persistent in prolonging their running time, and such achievements have a face in the circle of friends. But running for too long can cause muscle fatigue and joint wear. If you run too fast, your heart rate will rise and enter an anaerobic state, and fat will not decompose in an anaerobic state.
4. The thickening of the lower leg may be an illusion
Many runners who stare at their lower legs after running will find that it seems to be a circle thick. This is just a brief swelling of blood flow in the lower leg and congestion of muscle cells during running, which will recover in a moment or a few days.
There is also a reason that a large number of leg muscles are used during running. If you have weak exercise ability, or the natural lactic acid threshold is low, a large amount of lactic acid is accumulated in your lower legs after running, so it is only sour and not really thicker.
Correct running method
1. Lift your thighs and hook your legs
Wrong posture, everything is in vain. First of all, we should master the correct running posture: lift the thighs and hook the legs, touch the ground with the heel close to the middle of the foot, and then roll to the whole forefoot. At the same time, when the foot lands, the knee joint is slightly bent.
Running in this posture can greatly reduce the vibration caused by running, relieve the pressure of calf muscles, foot tendons, ankles and knees, stretch the calf and reduce the stimulation to calf muscles.
2. Five post run stretches
If you want enviable leg muscle lines and avoid muscle legs, you must not forget to stretch after running.
After running, do more stretching and massage exercises to help the tense muscles relax. Stretch and relax the lower leg, knead and stretch.
The stretching parts include: the inner and outer sides of thighs, the back of lower legs and buttocks. The stretching muscles are mainly soleus and gastrocnemius.
The first action is to lift the Achilles tendon of the toes in a standing position, stretch the body, relax and stand straight, bend one leg to the knee, put the front toes on the steps or padded objects, and lean the upper body forward.
This action should keep the lower leg relaxed when stretching. You can adjust the tensile strength by adjusting the pressing force of the heel.
The second action is to stretch the Achilles tendon hanging from one side of the heel. One foot is completely standing on the ladder, the other foot only steps on the edge of the ladder, bend both legs and knees, and let the heel of the hind foot hang to the ground.
This action can help repair the calf muscle and Achilles tendon strain, but when doing it, pay attention to slow down the speed of heel drooping to protect the Achilles tendon.
The third action is to push the heel of the wall, stretch the Achilles tendon on the ground, stand straight against the wall, stick two palms to the wall, naturally move your feet forward and backward, with your toes facing forward and your heels touching the ground. Bend your back legs and let your upper body slowly lean towards the wall.
This action can help repair heel tendinitis, calf or tibial pain.
The fourth action is to sit, bend your knees, pull the Achilles tendon of your toes, stretch, relax your sitting position, put your feet flat in front of you, and then bend your knees. Grab your toes with both hands and pull closer to your knees.
The trick is to stretch the heel forward as much as possible, pull the toes back at the same time, and flexibly adjust the tensile strength.
The fifth action is to stretch the Achilles tendon on one knee, kneel on one knee, move the body weight to the arched knee, step on the ground with the heel of the front foot, and lean the upper body forward.
This action should pay attention to reduce the pressure on the Achilles tendon and slow down the forward leaning speed of the upper body.
3. The running time should be between 30-60 minutes
Generally, the time of aerobic exercise is controlled between 30 and 60 minutes. The body will enter the fat burning mode only after running for more than 20 minutes. Before that, it was only glycogen in the metabolic body.
Note that the running speed should not be too fast. If you have a sports watch, it is recommended to control the heart rate range to: (220 age) × Within 60% - 80%. For example, for a 20-year-old, his heart rate range of aerobic exercise is 120 to 160 beats / min.
In addition, the weather has a great impact on running. If you want to run outdoors in the sudden drop of temperature or winter, you must pay attention to protect yourself. You can't warm up carelessly, so as to make your stiff body warm up as soon as possible. At the same time, be alert to the cold air, and try to breathe through the nose or mouth and nose to reduce the stimulation of cold air.
If the temperature is too low, you'd better try to run indoors or do some other fat burning sports, such as rope skipping, HIIT, Tabata and so on.
In general, as long as you scientifically choose the exercise time, proper posture and stretch after running, running is really an easy, low difficulty and quick effect aerobic exercise for you.