How can I run without getting thick legs?

It is well known that scientific research shows that long-term running can help reduce excess fat and accumulated fat in the body. But people often say that if you run more, your legs will become thicker and even turn into thick muscles. Therefore, many women who love beauty dare not run anymore. So, is running really of no benefit to weight loss? How can we run without making our legs thicker? Next, let me introduce it to us.

Steps to read

Correct running posture

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Head: Raise your head, look forward, and slightly retract your chin, but do not lower your head (it will put pressure on your cervical spine for a long time) or lean back, and maintain balance.

Shoulders: Relax and let your shoulders sink naturally; do not shrug or tense. (If you clench your fists too tightly for a long time, it will cause an imbalance in the shoulder muscles.)

Back: Keep your back straight, chest up, and body perpendicular to the ground. (Arching your back creates back pressure and makes breathing difficult.)

Arms: Make a fist with your hands, bend your arms to 90 degrees, and swing your arms naturally forward and backward. Don't expose your elbows when you move your arms forward, or expose your hands when you move your arms backward. Don't swing your arms left and right (it will cause your hip joints to swing and cause joint inflammation).

Legs: Lift your thighs to move your calves along, with your knees toward your toes, and lift them to a reasonable height.

Feet: Consciously relaxing the muscles in the front of your ankle will make your steps easier. Do not curl your toes, just lift your feet about 10 cm off the ground. The heel should land flat on the ground and then transition quickly and smoothly to the forefoot. When you feel the forefoot just touching the ground, the center of gravity should quickly transfer to the other leg. Do not push the ground too much with the forefoot (to avoid developing calf muscles). When the foot touches the ground, try to exert force on the entire surface as much as possible, and do not just touch the outside or inside, which will cause imbalance in the leg muscles.

Breathing: According to the steps, one, exhale once per step, inhale once per step; two, exhale once per two steps, inhale once per two steps; three, exhale once per three steps, inhale once per three steps.

Running time

>01 To achieve the effect of weight loss, you must walk for more than 40 minutes, which of course does not include the time for warm-up walking and the time for cool-down walking. Generally speaking, when we run, it is more appropriate to control the heart rate between 130-170 beats per minute; as long as we do not run in a short period of time with rapid bursts of strength, our legs will not become thick.

Treadmill speed and time:

>02 When you start running, you can set goals for yourself. Don’t run for such a long time at once because you may not be able to stick to it. Also, it is easy to get injured; the speed is 6.8 and you can increase the pace slowly;

You can start by running at a speed of 6.8 for 5 minutes, then reduce the speed to 5.0, and walk at a slope of 5.0 for 35 minutes;

After two times, I ran for 10 minutes at 6.8 speed, then reduced to 5.0 speed and walked for 30 minutes at a 5.0 slope.

03 Continue in this way until you can run for 40 minutes and then slowly increase the speed;

Flat running speed and time:

The running process can be the same as on a treadmill;

Running should be a gradual process, and the correct approach is to speed up step by step. Before exercising, you must stretch your legs and bend your waist, and wait until the heat in your body dissipates before starting to run. This is something that many people do not take seriously. Don’t stop immediately to buy cold drinks after running, as this will easily catch a cold. Stop slowly, take a walk, and then do other things.