Principles and suggestions on how to keep your calves from getting thick when running correctly

Principles and suggestions on how to keep your calves from getting thick when running correctly. Many people will do some appropriate exercises to ensure their health. Exercise can also help us lose weight. To lose fat, different people should arrange their exercise time according to their own living habits. If you want to exercise yourself, you can consider this exercise. If you understand the correct principles of running and your calves will not be thick, start moving quickly!

Correct running calves will not make your calves thick. Suggestion 1

Running is the easiest way to perform exercise. It has become popular in China in recent years. However, the saying that running will cause carrot legs makes beauty lovers Women balk at hearing this. Guo Fengzhou, vice chairman of the Ultramarathon Runners Association of the Republic of China, said that in fact, as long as the posture is correct, not only can you avoid getting rougher as you run, but you can also avoid injuries.

When running correctly, the upper body needs to lean forward to share the force of pushing back.

It is also important to create a forward rhythm with a complete arm swing, which can introduce the chest and back muscles to participate in running movements, disperse the power of the lower limbs, and run more efficiently.

The knees should be slightly bent to allow the knee joints to have a cushioning effect. Try to land with your heels first, then roll onto the balls of your feet.

If you run correctly, your calves will not be thick!

In addition, you should perform a complete stretch after each run. In addition to alleviating swelling, it also helps to restore the arrangement and combination of muscle fibers and eliminate Waste products and toxins produced during exercise.

Sprinters may have thicker calves because most of them land on the soles of their feet first. It is actually difficult for ordinary people to grow large muscles during running. Women should not be afraid that running will make their legs thicker. On the contrary, exercise will make the fat layer on the calf muscles thinner, the muscle texture will gradually emerge, the ankles will become thinner, and the proportions of the calf will become more beautiful visually. Different from the thin straight legs often seen on models on TV, "calves with a bit of contour are healthy," Guo Fengzhou believes.

In recent years, road running has become a national sport. There are more and more so-called "citizen runners". However, due to the gravity when the footsteps hit the ground, the body will bear 6 to 8 times the body weight, resulting in injuries. The number of cases coming to the hospital for consultation has also increased.

Chen Jiancheng, the attending physician of the Rehabilitation Department of Zhenxing Hospital, said that the most common injuries to the knees and ankles among these patients include tendonitis, iliotibial band friction syndrome, and patellar chondromalacia. It is recommended to first understand the correct injuries. Running posture, then hit the road. Suggestions 2 on the correct principles of running to prevent your calves from getting thicker

1. Will running make my legs thicker?

Some girls have a misunderstanding about running, that is, they think running will make their legs thicker, especially their calves.

First of all, let’s understand the common types of calf thickness:

1. Fatty type caused by local fat accumulation in the calf

2. Caused by developed calf muscles Muscle type

3. Fat-muscle mixed type that is a combination of 1 and 2

4. Mixed type

As for whether running will make the calves thicker, yes It’s unfounded. What girls should pay attention to is speed and posture. Let’s talk about it next.

For running, it will not make the calves thicker. Long-term running is an aerobic exercise, which can effectively lose weight and control weight. It is a good fat-reducing and shaping exercise. It can not only consume excess fat in the legs, but also make the muscle fibers of the legs slimmer, making the calves look more symmetrical and beautiful. Here we take marathon runners as an example. Their calves are very well-proportioned. Please see the picture below:

Therefore, running correctly will not make the legs thicker. So why do some people say that running calves become thicker? Don't worry first, let's take a look at the main muscles of the calf.

2. Muscle structure of the calf

We know that the triceps muscle of the calf is composed of gastrocnemius and soleus muscles.

The main reason why we see thick calves in daily life is that the strength of our soleus muscle is too small and there is an imbalance between it and the gastrocnemius muscle. When the strength of the soleus muscle is too weak, it will be difficult to produce a lifting effect on the gastrocnemius and other related calf muscles, resulting in a lumpy state of the calf muscles (thick calves).

When you see this, you will wonder, how did your legs become thicker? Let’s talk about why and how to improve them.

3. How do legs become thicker, and how to improve them

1. Wrong running posture

If you feel pain in your knees, ankles, etc. after running, Bone and joint pain...the pain is so painful that I dare not run again. The reason is that you have not mastered the correct running posture.

What is the correct running posture? There are several key points to master:

Running with gravity

Imagine that the moment we "fall out", our speed is the highest. We use this principle to make running very easy. That is, don't push the ground with your heels when running, but try to lean your body forward, that is, move your center of gravity forward, so that you will run more easily.

The body is like an engine, which means that running requires your entire body to drive your limbs, rather than your limbs driving the entire body. Imagine which one is more tiring, the former or the latter?

Do not overstep to avoid causing shear stress on your knees.

When running, your knees must have a certain degree of bending so that your muscles can be used to relieve the impact when your feet land. Don't push off with your back foot and keep your knees straight. This will not only hurt your knees and slow down your running speed, but will also make your calves thicker as you run.

There is no single standard for running posture, but there is a core posture.

Run slowly for a long time, maintain a speed that allows you to talk while running, and check the way you use force when running. When running, feel that the center of gravity is falling forward, and you can easily drive the stride. If necessary, you can Ask a running coach to teach you running form. Swing your arms back and forth naturally, keep your knees and toes straight forward, and gradually shift your center of gravity from your heels to the soles of your feet.

2. Do not stretch after running

We all know that we should fully warm up before running to avoid problems such as cramps and strains during running, but how many people know , Stretching after running, to a certain extent, is even more important than warming up.

Because the leg muscles will contract repeatedly during running, the muscle fibers will expand and become short and thick, and the leg muscles will be congested, giving people a feeling of thick legs. Of course, this phenomenon is not a special case of running. All sports will cause muscle congestion, and the swelling will gradually subside within a few hours. Therefore, there is no need to worry about whether the legs have become thicker after running, because it is very normal to become thicker after running. Even if you stand for a long time in real life, your legs will become thicker due to poor blood circulation

Moreover, everyone’s running posture is different, and absolute standards cannot be guaranteed. In ordinary running During the process, the intensity of the exercise for the gastrocnemius muscle will be greater than the intensity of the exercise for the soleus muscle. Therefore, running without stretching may cause the development of the gastrocnemius muscle and the imbalance of the soleus muscle. Therefore, stretching after running (promotes the exercise of the soleus muscle) , and stretching the gastrocnemius at the same time, which helps shape muscle lines) becomes particularly important.

Solution: Stretching and roller massage

Perform static stretching and roller massage after running to accelerate the circulation of the legs, allow the muscles to reduce swelling, recover more thoroughly, and stretch out the muscles. Tight muscle groups make the muscle lines more beautiful.

3. Insufficient buttock strength

Perhaps insufficient buttock muscles are the real cause of thick legs.

Many people are worried that their legs will become thicker after running. Their legs are originally quite thin, but will they become thicker because of running? ? At this time, someone will tell you that as long as you warm up before running and stretch after running, you will not become thicker! So, you start to warm up, run and warm up boldly, but after a while, your calves still become thicker!

What? Is everyone a liar? Of course not, warm-up stretching can play a certain role, but it is not a panacea. Find the root cause of problems! Maybe the real reason that causes your calves to become thicker is that your buttocks muscles are not strong enough. If you use the strength of your calves excessively, your calves will begin to become thicker over time.

In fact, our butts play a vital role in the body. They push you forward during exercise. If your buttocks have not exerted force and have no strength during the exercise, all the force will be lost. Concentrate on the calves. Excessive use of calf strength will make the legs thicker.

Therefore, running does not rely on the power of the legs, but on the whole body. The movement of the legs is just a natural thing, rather than specifically using the legs to drive the whole body to move.

So, strength is more important than you think. Don’t just run, practice strength!