What should I do if my legs become thicker after running?

Many friends will find that their calves have become thicker after running for a long time. In addition to being related to the intensity of the exercise, it may also be caused by not being able to relax in time after exercise. There are also many precautions when running. Only by paying attention to these taboos for a long time can you achieve better weight loss results and at the same time reduce some adverse effects on the body.

Warm-up exercises are needed

I believe that it is no longer necessary to popularize the idea of ​​warming up before exercise, especially before running, when stretching the legs is particularly important. Only when the calves are fully warmed up and stretched properly can they fight in the best condition.

Safe and effective basic muscle stretching activities can effectively reduce the risk of injury and improve muscle flexibility. Warm-up should account for 10% to 20% of the total exercise time. For example, if you do 1 hour of aerobic exercise, the warm-up time should be between 6 and 12 minutes. During warm-up exercises, your heart rate should reach 60% to 70% of your maximum exercise heart rate.

Maximum exercise heart rate conversion method: 220-age=maximum heart rate.

Optimal exercise heart rate conversion method: maximum heart rate × 60% ~ maximum heart rate × 80%.

For example, a 24-year-old woman's heart rate during exercise is: 220-24=196, 196×60%=117.6, 196×80%=156.8, that is, her heart rate during exercise should be between 118 and 157. Then, the heart rate during warm-up is: 196×60%=117.6, 196×70%=137.2, that is, her heart rate during warm-up should be between 118 and 137.

There are techniques for running and landing

The most important technique for losing weight is running. Many people land on the forefoot when running, which makes running easy and effortless. They push back with the forefoot landing, fold, push the hips forward, and swing the legs. Move the center of gravity forward, dig into the ground and then fall to the ground, repeating the process over and over again. But it is not suitable for people with thick calves. The correct way to prevent your calves from getting thicker is to land on your heels and then jog with the entire sole of your foot touching the ground. Because braking occurs when the heel lands on the ground, the running speed is reduced, and the effort naturally consumes fat.

Therefore, when losing weight through running, you must do adequate warm-up preparations in advance, then choose the appropriate exercise intensity, and at the end of each long run, it is best to walk slowly for a few minutes, and then choose a suitable place to do leg stretching exercises to relieve leg muscle tension. This can effectively prevent the calves from becoming thicker, and can also reduce leg pain after strenuous exercise.