Can running build muscles?

Running is a relatively healthy form of exercise. It can promote the development of our leg muscles and enhance our body resistance. Therefore, it is good for everyone to exercise appropriately when they have nothing to do. When running, we need to do warm-up exercises and pay attention to the running posture, which is helpful for muscle formation. I hope you can understand which muscles running promotes development.

1. Warm-up exercises

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 be in the best condition to participate in the "weight loss battle".

2. Landing skills

The most important technique for losing weight is running. Many girls land on the forefoot when running, which makes running easy and effortless, but it is not suitable for girls 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. We can compare it to race walking. Which race walker has overdeveloped calf muscles?

3. Aerobic exercise

The actual fat burning starts after 30 minutes of continuous exercise, so you need to keep running for more than half an hour. It is important to note that you should not mistakenly believe that the more intense the exercise, the better the weight loss effect. It is wrong to only focus on the calories consumed in each exercise. Generally, jogging at 6-8km/hr is very suitable. Once the intensity is increased and the speed is accelerated, the calories consumed will indeed increase, but it will cause excessive burden on the calves and knees, and the muscles will grow faster.

4. Calf stretch

Stretching after exercise is crucial to shaping your calves. Here I would like to give you a tip: those lazy ladies can completely give up the traditional leg-lifting press. A more convenient way is to stand at an arm's width away from the wall, then support yourself with your hands on the wall, with your body forming a 30-degree angle with the wall. Hold on for 5 minutes and feel your calf muscles being infinitely stretched. You can adjust the position according to your body flexibility.

5. Soak your legs in hot water

Don’t think that you’re done just by doing calf stretching exercises. There is still one step left in your plan for beautiful legs, which is to keep soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read a book to fully promote blood circulation in your calves. After soaking, use lotion to massage your calves. The choice of cream is not very demanding. Apply it on the calves and massage from bottom to top, and massage in circles until it is completely absorbed. After applying, gently pat your calves to relax your muscles completely.

The article tells us in detail that running can build muscles, especially in the calf area, because running is good for burning fat and sugar in the legs, thereby promoting protein synthesis, so friends who run regularly have stronger legs. Running not only exercises muscles, but also regulates our heart rate.