does running really make your calves thicker

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"If I keep running for a long time, will my calves get thicker? Will the muscles in my legs become particularly developed?" Many runners have encountered similar questions, especially from concerned female friends.Will running cause my calves to get thicker? This is a common question among girls before they start running training.

Running, as the simplest, most practical, and easiest exercise method, is often misunderstood by many female runners. Many female runners are particularly worried that long-term running will make their calves thicker.

This psychological state is understandable because most people run to become healthier and look more toned. However, excessive worry about this issue is unnecessary.Indeed, some people have experienced thicker calves and weight gain after running training, but is this really caused by running?

Why do calves get thicker after running?

Muscle congestion in a short time

Some people notice that their calves and thighs become thicker immediately after running. This is just due to blood congestion in the legs after exercise, causing muscle swelling. After a while, the muscles will return to their original state.

When you run, the blood flow to your leg muscles increases by about 300-400% compared to when you are at rest. So, after a certain intensity of running, the muscles will be congested for a short time, but this does not mean the muscle fibers have thickened.

Excessive exercise intensity

Which athletes have the thickest calves? Unsurprisingly, sprinters or soccer players hold this title because sprinting and soccer require high short-distance explosive power. Their training involvesa lot ofsprint runs and quick shuttle runs.

This type of explosive training significantly stimulates muscle growth, making muscles larger. If you frequently engage in 100-meter sprints, speed runs, or shuttle runs, which are intense anaerobic exercises, there is a high chance of your calves or thighs becoming thicker.

Incorrect running posture

A person's leg shape is mainly determined by their walking and running posture, which are closely related to habits formed from a young age. When running, if you land on your forefoot or the entire foot simultaneously, it can damage the shin and knee joints and strongly stimulate the calf muscles, causing them to become thicker.

Jogging and long-distance running will not make your legs thicker

Jogging and long-distance running will not make your calves thicker. Muscle growth depends entirely on the type of stimulation you give it. Only explosive and weight training will make muscles larger. A simple example is push-ups. Doing push-ups can train the chest muscles, but even if you can do dozens or hundreds of push-ups in one go, your chest muscles will not become very large, just more toned. To build large chest muscles with push-ups, you must add weight. Jogging does not involve explosive or weight training.

Generally, long-distance runners have relatively slender leg muscles. Our muscles are divided into fast-twitch fibers and slow-twitch fibers. Fast-twitch fibers are thicker and react quickly. Sprinters have well-developed fast-twitch fibers, so their muscles are more robust. Sprinting is a speed and power event that requires high muscle explosiveness and is an anaerobic exercise.Slow-twitch fibers are thinner, have a high myoglobin content, and react slowly, making them suitable for aerobic exercise. Therefore, long-distance runners have more slender muscle fibers.

So, whether running will make your legs thicker mainly depends on your running speed and distance. If you choose jogging and long-distance running, you don't need to worry about your legs getting thicker from frequent running.Just look at thephysique of marathon runners, and all your concerns will be dispelled.

How can you prevent your calves from getting thicker?

1. Warm-up is very important before running

You must do warm-up exercises before exercising to prevent muscle strains. Especially before running, stretching your legs is particularly important. Only with sufficient warm-up and proper stretching can your calves be in the "best state" for "combat."

2. Running posture should be correct

When running, actively swing your hips forward when your thigh swings forward, and swing your thigh and knee forward and upward, not just upward. Your foot should land about a foot in front of your body, close to the centerline. Your calves should not stride too far to avoid overloading the Achilles tendon. Also, pay attention to cushioning the calf muscles and Achilles tendon when landing. When landing, your calves should actively scrape the ground backward to propel your body forward.

Finally, the direction of the calf swing should be straight, and your feet should point forward as much as possible, not outward or inward, to avoid injuring the knee and ankle joints. Land on the midfoot and let the impact force quickly disperse to the entire foot.

3. Try to do aerobic exercise

For running training, more intense exercise does not necessarily yield better results. Focusing solely on the calories burned during each exercise is a mistake. When the intensity of running increases, you will burn more calories, but it will place an excessive burden on your calves and knees, accelerating muscle growth.

Therefore, remember to use the above methods to relieve your leg muscles after running, allowing them to relax completely. Also, pay attention to the intensity and duration of your exercise.

4. Stretching after running is essential

Many novice runners often overlook the stretching phase after running. Stretching after running not only relieves muscle tension but also effectively maintains the perfect leg shape.

Proper stretching after exercise helps muscles return to their normal state, prevents muscle stiffness, aids in recovery from fatigue, and effectively maintains the perfect leg shape.Straight-leg stretching stimulates the gastrocnemius muscle, while bent-knee stretching stimulates the soleus muscle. If you want to make your calves look slimmer through stretching, focus on stretching the soleus muscle to adjust muscle proportions and create a visually slimmer appearance.

5. Soak your calves in hot water

Consistently soaking your calves in hot water after running can fully promote blood circulation in the calves. After soaking, massage your calves with lotion. The choice of lotion is not critical; apply it to your calves and massage from bottom to top in circular motions until fully absorbed. After applying, gently pat your calves to let the muscles relax completely.

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