Does running make you lose muscle?

The biggest benefit that running can bring to us is that it can help us lose weight. The effect on reducing muscle is not very obvious. At the same time, you must master scientific running methods to achieve the best exercise effect, exchanging the lowest price for the highest return. You can determine your running speed according to your physical condition. Let's get familiar with whether running can lose muscle.

Muscular calves are useful for running. If the muscles are truly developed, they will gradually atrophy due to long-distance running. In addition, long-distance running can also reduce fat and make the legs thinner. If the legs are muscular with a mixture of fat and muscle, then jogging will mainly help in reducing fat. Since jogging is an endurance sport, it will not develop leg muscles.

Stick to stretching, massage and aerobic exercise. When running, pay attention to the posture of your feet. When running, your heels should touch the ground first, and then transition to the soles of your feet. If you can see muscle lines or feel the firmness of your legs when you exert force, then you have muscular legs.

The most important method is "massage to soften fat muscles - exercise to reduce fat - leg muscle training".

To change your muscular legs, the first step is to massage more, and then reduce fat! Massage method: massage from the ankle to the thigh, make a circle with your hands, circle the calf to lift the calf muscles upward; press hard at the knee pit 7 times; press from the knee to the thigh on the midline of the front thigh; press slightly with the outside of the palm of your hand at the groin. The massage time should be more than 15 minutes for more thorough relaxation.

Of course, softening fat muscles is only the first step. The next step is to use effective exercise to eliminate fat. All fat-burning exercises can reduce fat. 40 minutes of aerobic exercise is the most effective, with a heart rate of 110-140 and no heavy breathing. Stretch your legs after exercise. Continuous aerobic exercise for 1 hour can consume muscle, but 40 minutes is still the main focus. If you feel relaxed after jogging for 40 minutes, you can switch to interval training, which will be more effective.

Running can help us promote fat burning to a certain extent, but it cannot achieve a good training effect on muscles. It can effectively help us increase our leg muscle training. When running, try to exhale and inhale through the nose, which can effectively expel harmful substances from our body.