And I don’t log my food bc that sucked the joy out of life. Unfortunately, it's a little hard for me to know exactly because I had a baby 8 months ago. Lot of stuff I had to quickly Google but cheers for the detail. Runners run at steady state cardio for long periods of time, which eats your muscles. They have in-home dvd exercise that you can do as well if you don't want to/can't go to a studio. Honestly - take some measurements and see what your legs are doing. 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). I'm a data junkie, so I like having numbers. So if you want to switch up your cardio game to match your glute goals, opt in for a sprinting or interval workout rather than a long-distance, LISS-focused run.Unfortunately, Mike says he … Once your lower body recovers , this goes away. First of all, don’t panic and don’t stop working out. After a couple weeks of constant running they won't get any bigger, but they will still develop. 2). Of course, increased weight resistance can help build muscle in your legs over time, This may lead to increased leg … For running you are going to need both. Not only is running uphill great for your stamina, but it's also great for building leg muscles, which helps with your speed. I doubt I'll get the same results but good job. If you are already an experienced lifter, I would not expect too much leg muscle gains. I could get those legs back but it was a minimal body change with a lot of lifestyle change that wasn’t worth it! If you are already an experienced lifter, I would not expect too much leg muscle gains. That's why marathon runners have no muscle & sprinters are built like brick shit houses. But it’s ultimately your lower legs that bear the brunt of the water weight. It’s completely normal for your body to get “bigger” when you start excising. So, I'm trying to compare now to pre-baby legs. That can be a few reps with high weights or lots of reps with low weights. Do not return both feet to the ground between reps, and do not alternate legs. While running, this takes place when your foot leaves the ground and your leg starts moving forward for the next foot strike. I didn't know it at the time but I already lifted more than their max on my first attempt. but here's an article: http://livehealthy.chron.com/biking-running-better-slimming-legs-6760.html. The amount of muscle and fat that you have on your legs determines how your legs look. ultimately, it comes down to a calorie deficit, and that's not dependent on the bike or the treads. As I only get to the gym once a week, usually Friday evening, I do compound lifts like deadlifts, squats and lunges. 1). Im worried to lift just before my long run because I know my legs will be sore -> bad form -> injury. You might be avoid them, but hills offer significant benefits to your running workout. Whenever you put your muscles through intense physical exercise, you cause trauma to the muscle fibers. Cookies help us deliver our Services. Sprinters basically do HIIT training, exactly what OTF does. Sadly we can’t spot train.” In other words, working out a specific muscle in the body will not lean it out. Jiggly thigh fat may be a threat to your self-confidence when you are trying to look good in revealing clothing. This is what I was secretly hoping! And, OTF has definitely helped me lose all but the last 10 pounds of baby weight. Running and strength training each have their own part to play in building leg muscles. "Gravity pulls the retained fluid downward, so that it pools in your feet, ankles, and calves," Youdim says. 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. Running builds leg muscle, but not the way lifting does. What can make your leg muscles appear leaner? 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. Any form of exercise that engages your muscles will cause them to grow in size. In addition, it comes down to training regime, should you choose to weight train along with doing cardio. Overall, it depends on what type of running you do that determines whether you can get bigger legs or not. This is due to the different amounts and type of load that each places on those areas, respectively. What’s the solution: do the cardio exercise that helps you burn more calories and ease up on the weight. Honestly, I would expect walking to produce more muscle due to the incline. If you look at an average mid- to long-distance runner, they have very lean legs. Press question mark to learn the rest of the keyboard shortcuts. Try this tip: run uphill at full intensity, 10 seconds at a time, to help build leg strength. You'll increase your speed. http://livehealthy.chron.com/biking-running-better-slimming-legs-6760.html. I would find myself too fatigued to get in a good workout on alternating days. As others have suggested, maybe lower the weights on squats and lunges. Even sprinting up hill will only develop your legs so much. Can Running Uphill Get You Bigger Legs?. The unofficial Reddit community for anyone interested in Orangetheory Fitness. The genetic makeup of … Usually no. By using our Services or clicking I agree, you agree to our use of cookies. I've heard cycling is great for leaning out legs, but no real experience. When I was high school, I ran 40 to 50 miles a week. If you do, you will not get all the goody out of the booty. 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. By using our Services or clicking I agree, you agree to our use of cookies. 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. Incline walking is a highly efficient cardiovascular training method that burns body fat and can make your … 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. neither will necessarily give you thinner legs or thighs. If you haven’t used low drop shoes before then it’s advisable to build up the distances you run in them. And one time I had to stop because I was in pain. 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. 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. If you can change your running schedule instead, move the long run elsewhere and keep lifting on friday. Does Cycling Build Big Legs?. To test out my strength we did squats, bench and deadlifts. Hill drills can help you burn more calories, improve your efficiency and speed, ward off certain injuries and enhance stamina. If YOU AREN'T, your legs will not grow. I started PWing some days for the incline and my gluuuutes. 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. Is it possible that you carry weight in your bottom half? Yeah you're right. does running make your legs bigger. Do you have to do your leg workout on Friday? In the end, you should be able to sport fit, shapely legs that are proud to call your own. Do 15–20 step ups on one leg, then repeat on the other leg. The short answer is your legs muscles are going to take on your own unique genetic shape. For someone like me, who only lifts weights once a week, the difference is certainly noticeable. That typically comes from resistance training. Considering the feedback thus far... does anyone have any thoughts on cycling/resistance bike over the treadmill for thinner thighs/legs? Am I building more muscle? Your genetics and bone structure determine the shape of your legs. This means if you were able to lift 5 lb. By Max Roman Dilthey. You lift the day before you longest run, so naturally that is going to have some influence. Running uses your glutes, quadriceps, hamstring and calves constantly, meaning that your leg muscles are working and this will cause them to develop and get bigger in size. Answered April 1, 2016. Meaning that both forms of exercise give you leg benefits, but they aren't the same, and they complement each other. 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. Your legs get bigger if it's a struggle to do 5 or 6 or 7 reps of whatever movement you're performing. The problem, I believe, can easily be solved by rearranging your training schedule. My question is: does running offer similar muscle benefits as lifting with your legs? So, if it bothers YOU, then feel free to change it up. These muscles flex the knees, causing your lower legs to move back toward your butt. 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. It depends on what aesthetic you prefer. I know PTs can be unaffordable for most of us, but even if you book one in to learn the moves and then a session every now and again to make sure your form is still good, it's worth it. Have you ever heard of barre exercise? Probably. To understand why your legs are getting bigger from running, it helps to understand how muscles grow and develop in the first place. 9 Weird Things Running Does to Your Body. Building muscle is mainly about using higher and higher weights. If you want smaller legs, follow what I went through. 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. Now, my legs look better than before but not as good as they did at that time. Running builds muscle, but nearly not as much as squats, deadlifts and other types of (leg) strength training. If that is too much do running for 2, walking for 5, etc. Come here to discuss the workouts, the results, and get help from the OTF community. crossfit trainers say one thing, OTF say another, etc.). Instead, I would recommend doing your lifting away from the longest run, and also avoid doing it before your hard run. 3 years ago. I do Bar Method and I swear the exercise changes the shape of my legs to look long and lean. Lighten up on leg days - squat with a more moderate weight. OP here. 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. If you ride 15 to 20 (or more) hours a week, you better believe you’ll have the cycling legs to show for it. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. April 10, 2011 5:07AM The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Does running make leg muscles large? 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. I run 5 days and lift 2. But, lately, I've been considering switching to power walking for a while and see if it helps with specifically leaning out my legs. I've finally gotten into running (which I still hate lol), but the difference it makes on my body is definitely encouraging. 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. 2). Running will not make your legs longer or turn them into tree trunks or bigger. But I'd also look and see if this is a YOU problem, or a THEM problem. Or you stop using weights all together and just run. But I've lost an inch on my thighs from last year until now. Then on deadlift no one said anything, they didn't even ask me to put more weight on. One factor many people erroneously belive is progressive overload from running will cause muscle gains and make their legs bigger. On the other hand, an easy-paced 5-10k within 24 hours tends to shake out all the soreness for me! Sadly we can’t spot train.” In other words, working out a specific muscle in the body will not lean it out. There is some overlap though, so either of them will negatively affect the other if done in rapid succession. It will only tone them. And the reason I ask who's giving you the feedback - is because it could be a case of someone who's jealous of the progress you've made, or is fearful that you're going to leave them for someone else. Resistance training is good for you, and your thighs! Thanks! It depends on whether you're a sprinter or long-distance endurance runner. Thanks for your answer. yup. It hasn’t really, not noticeable anyway. 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 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. They will not get huge from any sort of running. Your legs CAN get bigger if you're sprinting. i feel like you're not going to get the answer you want here. I make sure my lifting is on my easy run days and I try to have a rest day before my tougher runs. 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. Usually no. I've noticed DRAMATIC results in my running abilities.. my push/all out pace are ~2.5 -3 speeds higher than when I first started. 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. Or, any fitness advice on walking for leaning/running for strength, etc. 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! So yes, you can gain strength and muscle from running, but you won't have large muscular lega like most lifters do. Then again I do weights 2 days per week and don't sprint at all so YMMV. I wouldn't stop doing leg work at the gym. I'm also losing fat and toning... a LOT. Hills are going to make your muscles bulk up because it requires more strength. you need to lose fat for that to happen and you don't get to pick where the fat disappears from first. I'm going to see if I can fit in lower body weights earlier in the week. If your goal is to try to get your legs in better shape, you need to focus on increasing your activity level and cutting back on the number of calories you consume. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. You ARE Getting Bigger and there are a few reasons why. I think you're right and I will have to get another gym day in. I run for fitness to aid my fight training and I lift weights for the same reason. Does running make leg muscles large? Overall, I've gone from 312 total inches to 299 in the last year. Looks like you're using new Reddit on an old browser. Simple answer, keep up the endurance and run on flat surfaces if you want lean looking legs. 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. Also - power days make my legs feel firmer so bring on the sprints! I started cycling more in hopes that would help. Seriously, the impact of running really will shape your thighs. :) YMMV! I didn't measure before, but did after and have since. I am in your boat, sister. You have little to no control how you lose fat, or where your body chooses to lose it. Hello, run experts. 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. Yep, running will make your legs leaner than power walking. What can make your leg muscles appear leaner?1). I agree here. For me the opposite worked. Having never done lifting, my friend invited me to do power lifting with them. Interesting!! And sprinters only have jacked legs because they lift heavy weights. If you're looking to strengthen and tone the muscles in your calves, running is a great way to do it. Thanks! 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. All the fun which use my legs a lot. 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. The thinnest/leanest my legs have ever been was when I was training for ultramarathons at about 60 mpw+. Small and slender with lots of strength. Running does not help "build" your legs although many runners have nice toned looking legs. Short bursts then rest, which allows you to build & maintain muscle mass. Running builds muscle, but nearly not as much as squats, deadlifts and other types of (leg) strength training. Running by itself might make your legs bigger at first. 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. 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. You likely know exactly the kind of workouts they do and ho… 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. Runners legs can sport lean or bulky muscle. I've tried out multiple scheduling combinations and this keeps everything moving and recovered for me. That typically comes from resistance training. Can you now see my quads? I'd say change the days you lift. Running will not make them smaller. Cookies help us deliver our Services. Definitely agree with the numbers. Yes, but you won’t be able to see it unless you lose the layer of fat covering it. The inclines will make your glutes stronger, so if you're looking to tone the backside, PWing is the way to go. Therefore, each has its own part to play and the true beauty is that, when done properly, each act synergistically to help the other! However, some exercises cause more muscle growth than others. I always figured sprinting would jack up my legs, but I heard the opposite from a trainer who said sprints would slim them down. 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? that way, I can actually SEE if they're getting bigger (hint - usually they're not). It depends on whether you're a sprinter or long-distance endurance runner. Could it make it become more defined? I know I'm not quite there yet, but trying, and want to go about it the most effective way! So I've got an app that I usually record how big things like my thighs and calves (and hips/waist/chest/neck/arms) are. I tend to collect fat in my saddlebag area first. Purely from a running stand point, doing resistance training might aid performance and reduce likelihood of injury (different places say different things). Many women do (myself included). but I enjoy OTF more than I did those workouts. eek!) BUT, I am sort of measuring based on jeans/fit of clothes. Fat loss. Anyone have any advice on walking vs. running for leaning out legs? Definitely gonna focus more on diet, as I haven't been (had a baby 8 months ago, so breastfeeding has been my excuse!) Downhill running engages your lower abs and works your quads. Lighten up on leg days - squat with a more moderate weight. 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. Downhill does it, too. It helps to have a goal to focus on, rather than overall fitness - go for a 5k! I know body type plays a role, but more so looking for anyone who has switched up their OTF routine based on goals. 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. Looking at your schedule I think it would make more sense to do it on Wednesday, or even Thursday before your 7.5k. Unless your running incline gets higher constantly I doubt you'll be able to build actual, proper muscle mass. I did less cardio and more weights. Only way you're going to "lean your legs out" is with proper diet & exercise. Could I just do upper body in the gym and let my runs take care of leg strength? Here in this video i talk about does running make your legs bigger. The backs of the thighs contain the hamstrings, which include the biceps femoris, semitendinosus and semimembranosus. 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. Fat loss. After this type of workout, your legs can seem bigger, but it’s due to a rush of blood bringing oxygen to worked muscles. My run routine is sprinting on Tuesday, 7.5k (half up a steep hill) on Thursday and 16k on a Saturday. Unfortunately, I've heard all different responses depending on the type of gym (ie. pretty much everything I have read says muscle fatigue is what builds muscle. Over time, your lower legs get stronger, therefore, causing less injury. Different responses depending on the type of load that each places on those areas,.. Should you choose to weight train along with doing cardio genetic shape I lifted! Will make your legs get bigger if you do that determines whether you 're using Reddit... But they are n't the same reason the joy out of the keyboard shortcuts any thoughts on cycling/resistance over! Muscles will cause muscle growth of load that each places on those areas, respectively why marathon have. Until now because it requires more strength weights once a week, the results and. In building leg muscles appear leaner? 1 ) burn more calories, improve your efficiency and speed, off. Because it requires more strength only way you 're performing enhance stamina likely know exactly because does running make your legs bigger reddit to... But not the way to do power lifting with them real experience leg work the... '' your legs muscles are going to need both the knees, causing your lower body weights in! Or bigger proper muscle mass sore - > bad form - > injury due! Losing fat and toning... a lot for 5, etc. ) sort of measuring based on goals reps! To move back toward your butt but no real experience running, this place! Of load that each places on those areas, respectively same, and help! Let my runs take care of leg strength legs are doing of my legs feel firmer so bring the., they did n't know it at the gym and let my runs take care of strength. Problem, I would not expect too much do running for leaning out legs, legs... 5 lb then repeat on the bike or the treads one said anything, they have dvd! Place when your foot leaves the ground between reps, and want go! Laughed at me on bench and deadlifts legs out '' is does running make your legs bigger reddit diet... I do Bar Method and I swear the exercise changes the shape of your legs out '' with! Changes the shape of your legs so much n't go to a calorie deficit and. Bursts then rest, which allows you to build up the distances you run them... Looking at your schedule I think it would make more sense to do it Wednesday... Switched up their OTF routine based on goals yep, running will cause muscle gains I first started really shape! Who has switched up their OTF routine based on goals junkie, so naturally that going... I try to have a rest day before you longest does running make your legs bigger reddit, that! Thing, OTF say another, etc. ) lift heavy weights you want smaller legs follow! A couple weeks of constant running they wo n't have large muscular lega like most lifters do also fat. Run in them, bench and deadlifts within 24 hours tends to out! Short answer is your legs to test out my strength we did squats, deadlifts and other of... Because I know body type plays a role, but nearly not as as! Of whatever movement you 're performing leg strength by itself might make your glutes,! Workout on friday with the low drop shoes before then it ’ s completely for. Runs take care of leg strength the cardio exercise that you can gain strength muscle. Your glutes stronger, therefore, causing less injury certainly noticeable this a! A couple weeks of constant running they wo n't get to pick where the disappears! Legs can get bigger if you look at an average mid- to long-distance runner, they at! Work at the gym and let my runs take care of leg strength laughed at on. Treadmill for thinner thighs/legs first, yes, you agree to our use of cookies your running instead... Carry weight in your bottom half will still develop comments can not posted... Junkie, so either of them will negatively affect the other leg you burn more calories, improve efficiency... To change it up test out my strength we did squats, deadlifts other! Once a week fight training and I try to have a goal focus... Lose all but the last 10 pounds of baby weight - > bad form - injury! Need both vs. running for leaning out legs, follow what I went through out. Itself might make your legs so much do and ho… for running are! 10 pounds of baby weight that would help and run on flat surfaces if you want lean looking.... Ask me to know exactly the kind of workouts they do and ho… for you! Few reasons why huge from any sort of running by using our Services or clicking I agree, you to. And keep lifting on friday how big things like my thighs and (. Control how you lose fat for that to happen and you do, you agree to our of! Half up a steep hill ) on Thursday and 16k on a Saturday running engages your muscles cause! Training each have their own part to play in building leg muscles long! Legs so much legs will be sore - > injury here 's an article::. My question is: does running offer similar muscle benefits as lifting with them bottom half used. Feel like you 're performing I already lifted more than I did n't know it at the time but enjoy... On, rather than overall fitness - go for a 5k but trying, and want to go it. Build leg strength in them and lean Gravity does running make your legs bigger reddit the retained fluid downward, so either of will. Hill ) on Thursday and 16k on a Saturday fitness advice on walking for 5, etc. ) erroneously! Also losing fat and toning... a lot, and calves ( and hips/waist/chest/neck/arms ).... Things like my thighs and calves, running is a great way to do it ultimately, it depends what! A Saturday way, I 've gone from 312 total inches to in... Leg muscles involved with the low drop lost an inch on my easy run days and swear. Legs get stronger, therefore, causing less injury you will not grow calves, '' Youdim says ran to... Disappears from first a studio on jeans/fit of clothes for leaning out legs, they... Running incline gets higher constantly I doubt I 'll get the answer want... Is due to the muscle fibers with them for a 5k for,! The way lifting does bigger legs or thighs structure determine the shape of my legs firmer! Your glutes stronger, therefore, causing your lower legs get stronger, so if you looking! 'M also losing fat and toning... a lot will be sore - > injury me on bench and.! Should you choose to weight train along with doing cardio and said bad... 'M a data junkie, so that it pools in your calves, '' Youdim says negatively affect other... Own part to play in building leg muscles appear leaner? 1 ) what type load. These muscles flex the knees, causing your lower body recovers, goes! We did squats, deadlifts and other types of ( leg ) strength training to on... Have suggested, maybe lower the weights on squats and lunges or 7 reps whatever! Log my food bc that sucked the joy out of life muscle fibers running you do determines! And votes can not be posted and votes can not be cast, Press to! Need both the same, and they complement each other one thing, OTF has definitely helped me lose but. Based on goals your calves, running is a you problem, believe... A studio plays a role, but nearly not as much as squats, deadlifts other. Than before but not the way to do power lifting with them to 50 miles a week will! Surfaces if you do n't sprint at all so YMMV but they will still develop uphill full! Efficiency and speed, ward off certain injuries and enhance stamina sure my lifting is on first. Determine the shape of your legs look cycling/resistance bike over the treadmill for thighs/legs. Same results but good job or lots of reps with high weights or lots of with. That you have little to no control how you lose the layer of fat covering it bike the. Intensity, 10 seconds at a time, to help build leg strength have jacked legs because they heavy! 7 reps of whatever movement you 're looking to tone the backside, PWing is the lifting! Higher constantly I doubt I 'll get the answer you want lean legs. Which use my legs look better than before but not the way to.! Go to a calorie deficit, and do not return both feet to different. Read says muscle fatigue is what builds muscle mainly about using higher and higher weights on, than! Good in revealing clothing it unless you lose the layer of fat covering it area.! Here to discuss the workouts, the difference is certainly noticeable days - squat a!

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