Running can make your legs bigger or smaller depending on the type of running, your genetics, and your diet; long, slow distance running tends to tone and slim legs by burning fat and building endurance (Type I) fibers, while sprinting or hill running uses more fast-twitch (Type II) fibers, which can lead to increased muscle size, but most runners develop lean, toned legs rather than bulky ones.
The answer is: Running can make your legs bigger, but it can also make them slimmer, depending on many factors. Whether your legs get bigger or slimmer after running depends on your running technique, your body type, your diet, and how you train.
As runners' bodies burn calories, they may turn to muscle and fat reserves for energy. Like any prolonged workout, this can lead to loss of muscle mass that slims the appearance of the legs. So, the structure of runner legs also depends on average distance, speed, and diet and nutrition.
Transient post-exercise enlargement of legs and thighs is common and usually due to increased blood flow, glycogen/water storage, and exercise-induced inflammation; it typically resolves within hours to several days. Persistent, asymmetric, or symptomatic swelling requires medical assessment.
Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out. When you do cardio at a low to moderate intensity i.e. walking, your body burns stored glycogen (carbs) first, and then fats.
Slimming down genetically thick legs requires a combination of cardiovascular exercises and resistance training. High intensity interval training (HIIT) helps maintain muscle tone while maximizing fat burning. It is recommended to do these exercises at least 3-4 times a week.
The 80/20 rule in running is a training principle suggesting you should spend 80% of your training time at an easy, conversational pace (low intensity) and only 20% at a harder, more intense effort (high intensity), like tempo runs or intervals, to build aerobic fitness, improve performance, and prevent burnout. Developed by exercise physiologist Stephen Seiler, it combats the common mistake of running too many days in a moderate "gray zone," which hinders adaptation, and helps runners build a stronger aerobic base to support faster speeds.
Basically, don't do lower body lifting (calf raises, squats, lunges, leg press, etc.). Your other workouts should be fine--you ought not add bulk as long as you're eating at a deficit and not doing resistance exercises progressively adding weight.
It can take 4 to 6 weeks to notice changes in your aerobic ability and for the actual training effect being felt. Likewise, the more experienced you are, the less you will “feel” the benefits from a long run since you aerobic system is already quite developed.
This happens because, during the run, glycogen is consumed by the body as fuel. The muscles themselves also get impacted through this process. With limited amounts of glycogen actually converting the fat, the muscles have less of a chance to bulk. Instead, the runner just gains lean muscle mass.
Congratulations on your new running career! The hardest part is taking that very first step [at least is was for me]! In my coaching and personal training experience, I've found it typically takes about 4-6 weeks to FEEL stronger and about 2-3 months to SEE the changes in your body.
You will have more energy from running
Second, regular running leads to better cardiovascular stamina and reduces the demand on the lungs, enabling our body to use energy more efficiently. Third, running can help us get better sleep and rest, which leads to more energy during the day.
Yes, running can make your legs bigger. However, the muscle size you might experience will depend on the type of running you do. Running with a higher intensity (think sprinters) can lead to bigger legs than running with a lower intensity (think long-distance runners).
Can running build leg muscle? Absolutely, and interval training is just about the surest way to do it.
Athletes come in all shapes and sizes. However, if we look at elite endurance cyclists and runners, we can see a pattern: Even when they have similar aerobic fitness, cyclists tend to have teardrop-shaped legs with large quads, whereas runners have leaner, more streamlined legs.
Thigh fat exercise includes:
Heavy legs may be a sign of an underlying vein problem, especially if you also have spider veins or varicose veins. If your legs have felt heavier than usual and you have other noticeable symptoms, it is a good idea to talk to your doctor or a vein specialist.
The 80/20 rule is simple. It states that you should spend 80% of your training time running at an easy, conversational pace, and the other 20% at a moderate to hard intensity.
Potential Drawbacks: Increased Risk of Overuse Injuries: Running every day without proper rest can lead to injuries like shin splints, stress fractures, and plantar fasciitis.
Running versus jogging
Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging. Both running and jogging are forms of aerobic exercise.
Going from sedentary to running 3km daily at a moderate pace can be transformative. In fact, running as little as 2 miles a day can already bring benefits to your body. It can help you lose weight, become fit, and fall in love with running.
We basically have come to the conclusion, no, there is no age when you should stop running. Now, this comes with some caveats in that like somebody like me or maybe like you, who's been running for a long time. You built up that history, you built up that strength. You built up, you know, denser bones.
This could lead to physical signs of over-exercising, such as: