Will regular running make your calf muscles grow?

Running is a very good form of exercise, but some people worry that running will cause their calf muscles to grow. In fact, jogging will not make the calves thicker, so you should pay attention to jogging when running, and pay attention to some stretching exercises after each run.

1. Poor landing technique leads to illusion.

Some people run on their toes, which makes their calves tired and tight, as if their calves are "growing". In fact, this is just an illusion. A person's basic shape is innate, and so is the shape of the legs. Your calves won't become noticeably thicker just by running a few times. In aerobic strength training, such as dumbbell exercises and barbell exercises, the muscle expansion rate will not exceed 20%.

Therefore, during daily running, even if your calves become thicker, it will not exceed this ratio, and this ratio is almost invisible.

2. Runners believe that running has burned fat , so they can eat more, which will lead to weight gain and thicker calves. It’s not about running itself.

3. Pay attention to your running posture.

The correct running posture should be to transition from the heel to the forefoot.

4. Perform relaxation exercises after running.

Stretch and relax your calves, rub them and stretch them.

5. Pay attention to running time and speed.

The general aerobic exercise time is 20 to 60 minutes. Excessive exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220-age)×(60%-80%). For example, for a 20-year-old person, his heart rate range for aerobic exercise is 120 to 160 beats per minute. Fat will stop breaking down in an anaerobic state. Outside the above heart rate range, fat will not burn and the exercise effect cannot be guaranteed.