By using our Services or clicking I agree, you agree to our use of cookies. Running builds leg muscle, but not the way lifting does. So, I'm trying to compare now to pre-baby legs. They have in-home dvd exercise that you can do as well if you don't want to/can't go to a studio. Short bursts then rest, which allows you to build & maintain muscle mass. If YOU AREN'T, your legs will not grow. Fat loss. Unfortunately, it's a little hard for me to know exactly because I had a baby 8 months ago. Simple answer, keep up the endurance and run on flat surfaces if you want lean looking legs. But I've lost an inch on my thighs from last year until now. If you haven’t used low drop shoes before then it’s advisable to build up the distances you run in them. Any form of exercise that engages your muscles will cause them to grow in size. If you are a regular at the gym, you probably know the other regulars at the gym.There’s always the guy on the stair stepper, sweating out a giant puddle under the machine. All the fun which use my legs a lot. There is an element of calf and Achilles stretching involved with the low drop. They laughed at me on bench and said not bad on squats. does running make your legs bigger. Lighten up on leg days - squat with a more moderate weight. As I only get to the gym once a week, usually Friday evening, I do compound lifts like deadlifts, squats and lunges. you need to lose fat for that to happen and you don't get to pick where the fat disappears from first. Looking at your schedule I think it would make more sense to do it on Wednesday, or even Thursday before your 7.5k. Purely from a running stand point, doing resistance training might aid performance and reduce likelihood of injury (different places say different things). April 10, 2011 5:07AM I started PWing some days for the incline and my gluuuutes. If you're looking to strengthen and tone the muscles in your calves, running is a great way to do it. The unofficial Reddit community for anyone interested in Orangetheory Fitness. Hold a set of dumbbells and step up on the bench, driving your body up on the bench with your weight on your one heel. What can make your leg muscles appear leaner?1). Downhill does it, too. The genetic makeup of … Press question mark to learn the rest of the keyboard shortcuts, 31F | GW: less than yesterday | ATL | Runner, 43F|5'4"|SW:250 CW:215 GW:150|2/16|Keto|Team Cheststrap|slogger, F | 40 | 5'5" | SW: 258|CW: 168|GW: StrongAF. However, the last couple of times my legs have been a bit sore the day after, when I want to do 16k, and the run has been agony. That typically comes from resistance training. Many women do (myself included). Even sprinting up hill will only develop your legs so much. Or you stop using weights all together and just run. Thanks! Sadly we can’t spot train.” In other words, working out a specific muscle in the body will not lean it out. Whether you want slimmer or more shapely legs or both, achieving your personal fitness goals won’t feel like an uphill battle if you incorporate incline walking into your workout plan. I didn't know it at the time but I already lifted more than their max on my first attempt. The short answer is your legs muscles are going to take on your own unique genetic shape. By Max Roman Dilthey. I'm a data junkie, so I like having numbers. It depends on what aesthetic you prefer. Sadly we can’t spot train.” In other words, working out a specific muscle in the body will not lean it out. 3 years ago. If you do, you will not get all the goody out of the booty. But I'd also look and see if this is a YOU problem, or a THEM problem. Then again I do weights 2 days per week and don't sprint at all so YMMV. Downhill running engages your lower abs and works your quads. The amount of muscle and fat that you have on your legs determines how your legs look. Overall, it depends on what type of running you do that determines whether you can get bigger legs or not. If you look at an average mid- to long-distance runner, they have very lean legs. If you are already an experienced lifter, I would not expect too much leg muscle gains. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. You have little to no control how you lose fat, or where your body chooses to lose it. 2). That's why marathon runners have no muscle & sprinters are built like brick shit houses. Instead, I would recommend doing your lifting away from the longest run, and also avoid doing it before your hard run. weights and complete 20 sets before failure, the second you are able to do 21 sets you have achieved progressive overload and will experience gains. For me the opposite worked. that way, I can actually SEE if they're getting bigger (hint - usually they're not). I've finally gotten into running (which I still hate lol), but the difference it makes on my body is definitely encouraging. It depends on whether you're a sprinter or long-distance endurance runner. Over time, your lower legs get stronger, therefore, causing less injury. After a couple weeks of constant running they won't get any bigger, but they will still develop. Can you now see my quads? To understand why your legs are getting bigger from running, it helps to understand how muscles grow and develop in the first place. Cookies help us deliver our Services. Overall, I've gone from 312 total inches to 299 in the last year. When I was high school, I ran 40 to 50 miles a week. Can Running Uphill Get You Bigger Legs?. Unfortunately, I've heard all different responses depending on the type of gym (ie. If you can change your running schedule instead, move the long run elsewhere and keep lifting on friday. It will only tone them. It hasn’t really, not noticeable anyway. eek!) If you shy away from big hills or avoid turning up the resistance knob in your cycling class because you are afraid of building big legs, you're actually cheating your workout. yup. 9 Weird Things Running Does to Your Body. You might be avoid them, but hills offer significant benefits to your running workout. There’s the speed walking girl on the treadmill, who has the full hip sway going (as well as the water bottle belt).You’ll see the same guys lifting big weights and the girl counterparts who you’re a bit terrified of. 1). Is it possible that you carry weight in your bottom half? Unless your running incline gets higher constantly I doubt you'll be able to build actual, proper muscle mass. I am short (5 feet) and pretty muscular, and the constant feedback I am getting from others is that I am running too much and my muscles are just getting bigger. I've been an OTF member for about 2 years, with a 6 month break during my pregnancy (bed rest) and after recovering from c-section. Jiggly thigh fat may be a threat to your self-confidence when you are trying to look good in revealing clothing. Usually no. Incline walking is a highly efficient cardiovascular training method that burns body fat and can make your … Only way you're going to "lean your legs out" is with proper diet & exercise. I say - do a mix of workouts you enjoy, clean up your diet to 80/20 (try your best but allow some fun), and love your body where it is! I didn't measure before, but did after and have since. To test out my strength we did squats, bench and deadlifts. Seriously, the impact of running really will shape your thighs. What can make your leg muscles appear leaner? Your legs get bigger if it's a struggle to do 5 or 6 or 7 reps of whatever movement you're performing. The inclines will make your glutes stronger, so if you're looking to tone the backside, PWing is the way to go. I do a fairly intense/heavy leg workout for 50-60 mins twice a week and my butt/hammies are WAY too sore to even consider scheduling my long run the next day. but here's an article: http://livehealthy.chron.com/biking-running-better-slimming-legs-6760.html. If that is too much do running for 2, walking for 5, etc. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. but I enjoy OTF more than I did those workouts. BUT, I am sort of measuring based on jeans/fit of clothes. Definitely agree with the numbers. I did less cardio and more weights. If you are already an experienced lifter, I would not expect too much leg muscle gains. Sprinters basically do HIIT training, exactly what OTF does. These muscles flex the knees, causing your lower legs to move back toward your butt. Answered April 1, 2016. Therefore, each has its own part to play and the true beauty is that, when done properly, each act synergistically to help the other! Running by itself might make your legs bigger at first. OP here. And sprinters only have jacked legs because they lift heavy weights. I agree here. Depending on who is giving you the feedback that "you are running too much and your muscles are just getting bigger" - I say who gives a flying flip? Personally, I’d keep running and look at your diet (if you haven’t already), but obviously it’s a personal choice and you’ll be fine either way! I always figured sprinting would jack up my legs, but I heard the opposite from a trainer who said sprints would slim them down. While running, this takes place when your foot leaves the ground and your leg starts moving forward for the next foot strike. This means if you were able to lift 5 lb. Could it make it become more defined? You have little to worry about from a well-being standpoint, because this fat is benign, but to tone your thighs and gain back your self-confidence, you must do some work. In distance running you are performing hundreds and thousands of reps. ALSO, for a muscle to grow, you need to be consuming more calories than you're spending. You'll increase your speed. In addition, it comes down to training regime, should you choose to weight train along with doing cardio. And one time I had to stop because I was in pain. So if you want to keep your running routine unchanged, good days for lifting would be Sunday, Monday (the sprinting is going to suck more, but that should be manageable), Tuesday after sprinting (you'll have to reduce the training load for the lifting, but it'll still be effective), or Wednesday. Definitely gonna focus more on diet, as I haven't been (had a baby 8 months ago, so breastfeeding has been my excuse!) I've never danced in my whole life and I've been asked by random strangers if I'm a dancer at grocery store couple times when I was in my workout outfit. Meaning that both forms of exercise give you leg benefits, but they aren't the same, and they complement each other. What’s the solution: do the cardio exercise that helps you burn more calories and ease up on the weight. And, OTF has definitely helped me lose all but the last 10 pounds of baby weight. Fat loss. In the end, you should be able to sport fit, shapely legs that are proud to call your own. I run for fitness to aid my fight training and I lift weights for the same reason. Try this tip: run uphill at full intensity, 10 seconds at a time, to help build leg strength. Once your lower body recovers , this goes away. Considering the feedback thus far... does anyone have any thoughts on cycling/resistance bike over the treadmill for thinner thighs/legs? For someone like me, who only lifts weights once a week, the difference is certainly noticeable. It is generally defined as running at a moderate, steady pace between 10 and 12 minutes per mile for approximately 30 minutes, two to four days per week. Does running make leg muscles large? But, lately, I've been considering switching to power walking for a while and see if it helps with specifically leaning out my legs. http://livehealthy.chron.com/biking-running-better-slimming-legs-6760.html. That typically comes from resistance training. After this type of workout, your legs can seem bigger, but it’s due to a rush of blood bringing oxygen to worked muscles. First of all, don’t panic and don’t stop working out. Also - power days make my legs feel firmer so bring on the sprints! The pain most commonly starts in the glutes and shoots down the back of the leg, and it can worsen over time if you don’t stop to take care of it. As others have suggested, maybe lower the weights on squats and lunges. The kind of muscle stress you get from running is mostly on the slow-twitch fibres, and there is a strong eccentric (muscle extending under load) component; lifting is mostly fast-twitch, and unless you do eccentric drills on purpose, it's going to be almost exclusively concentric. Hill drills can help you burn more calories, improve your efficiency and speed, ward off certain injuries and enhance stamina. Lighten up on leg days - squat with a more moderate weight. And I don’t log my food bc that sucked the joy out of life. I've felt a lot better since I rearranged my programming for weight sessions to coincide with the long and tempo run days (one early, the other late in the day); now I also have full rest days in between. Press question mark to learn the rest of the keyboard shortcuts. "Gravity pulls the retained fluid downward, so that it pools in your feet, ankles, and calves," Youdim says. Then on deadlift no one said anything, they didn't even ask me to put more weight on. Your legs CAN get bigger if you're sprinting. Cookies help us deliver our Services. Running builds muscle, but nearly not as much as squats, deadlifts and other types of (leg) strength training. Thanks for your answer. Honestly, I would expect walking to produce more muscle due to the incline. First, yes, progressive overload does cause muscle growth. My schedule looks something like this: Sun (long run, 15-25k), M (legs), T (upper body, 6k), W (5-10k) T (legs 2, 5k), F (upper body 2), Sat (rest). In general, I explain this as such: although both involve the lower extremity, the former will build below knee and foot/ankle muscles while the latter will build above knee leg muscles. Running will not make your legs longer or turn them into tree trunks or bigger. You ARE Getting Bigger and there are a few reasons why. :) YMMV! Building muscle is mainly about using higher and higher weights. It’s completely normal for your body to get “bigger” when you start excising. It helps to have a goal to focus on, rather than overall fitness - go for a 5k! I wouldn't stop doing leg work at the gym. I'm going to see if I can fit in lower body weights earlier in the week. I make sure my lifting is on my easy run days and I try to have a rest day before my tougher runs. I am in your boat, sister. Do you have to do your leg workout on Friday? The backs of the thighs contain the hamstrings, which include the biceps femoris, semitendinosus and semimembranosus. Not only is running uphill great for your stamina, but it's also great for building leg muscles, which helps with your speed. I've definitely lost inches all around (about 1.5 inches in both thighs since July), but I also know that was because I was losing baby weight. neither will necessarily give you thinner legs or thighs. 2). I know body type plays a role, but more so looking for anyone who has switched up their OTF routine based on goals. But it’s ultimately your lower legs that bear the brunt of the water weight. On the other hand, an easy-paced 5-10k within 24 hours tends to shake out all the soreness for me! But I have to say that when I hit up a personal trainer and he had me log my food - that thinned my legs a lot. Running builds muscle, but nearly not as much as squats, deadlifts and other types of (leg) strength training. In fact, running will likely impeded your leg growth if you are trying to run too fast/far while at the same time trying to gain muscle on your legs. Runners legs can sport lean or bulky muscle. Runners run at steady state cardio for long periods of time, which eats your muscles. pretty much everything I have read says muscle fatigue is what builds muscle. Could I just do upper body in the gym and let my runs take care of leg strength? Looks like you're using new Reddit on an old browser. You likely know exactly the kind of workouts they do and ho… The thinnest/leanest my legs have ever been was when I was training for ultramarathons at about 60 mpw+. I can probably do leg stuff in the gym on a Tuesday eve most weeks and then I can still do upper body on a Friday. Running is what thinned my legs out. I run 5 days and lift 2. I think you're right and I will have to get another gym day in. If you want to make your legs bigger and stonger in an effective way, it is especially important that you follow a strategy that takes two aspects into account: a targeted physical exercise routine to help you develop your lower leg muscles, and a good diet that is balanced and mainly contains protein to promote increased muscle mass. If someone had very low body fat but also very little muscle and started running, then that person's legs would get bigger, because they'd be developing muscle. 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