Many of us believe that people who grew up in mountain areas have big muscles because they climb mountains daily. So it is common to wonder whether running can change your leg shape and how it does.
When you start running, your muscles are tightened and drawing on the bones in your legs. If you run consistently, these muscles transform to a springy type that pushes against the bone, allowing it to flex naturally. It means that the muscle absorbs some of the impacts of each step rather than all of it being forced onto the bone.
So, does running change your leg shape? To know more about this topic, read on! This article will provide detailed information on everything you need to know.
Does Running Change Your Leg Shape?
Yes, running can help you change your leg shape, but it depends on many factors, including shoe type and body weight. Generally, when running, you will experience a lengthening of your quadriceps and a shortening of your calf muscles.
Now, you might be wondering how and why these changes occur. You are right. These changes are somewhat different from what you might have thought.
The reason for leg-shape changes can be attributed to gravity. Why? The critical factor physiologists have found it is the angle of pull the muscle experiences when it contracts. An excellent example of this is a woman who has had a baby.
It is usual for women to give birth and have their bodies changed afterward. This is because the angle at which the abdominal muscles are pulled during childbirth causes them to shorten and tighten.
When you run, your feet make contact with the ground before your legs lift off of it. Gravity, therefore, contributes to the lengthening of your quadriceps and the shortening of your calves.
Is Running On The Road And A Treadmill The Same?
You do so with your body weight when you run on the road or trail. This pressure travels from the foot to the knee and up to your hip.
It is evenly distributed throughout your entire leg and transferred from the lower portions of your leg to higher ones. The springiness of the muscles lessens the impact of each step.
On the other hand, if you run on a treadmill, your body weight goes through a drastically different trajectory. Your foot, knee, and hip position remains the same throughout your stride. As a result, you do not absorb nearly as much shock as you would otherwise. That is why running on a treadmill is much more efficient.
The most common reason people run on a treadmill is that it forces the body to use the same muscles for longer periods. This improves their overall functioning, especially regarding improving movement endurance.
Factors That May Affect Your Leg Shape
You must consider some factors to know whether running changes your leg shape. Some of them include age, weight, and height, along with the types of shoes that you wear when exercising and running.
1) Age
When you are young, and in your early years, you tend to be taller, have less body fat, and are more flexible than when you are older. That is why, during your younger years, you might have had very long legs, but as you get older, they might seem short in comparison.
This is because when your leg muscles lengthen during the puberty stage of your life, it adds height. As a result, many people experience leg-shape changes throughout their life.
2) Weight and height
If you are taller and lighter, your leg muscles are more elastic than if you are shorter and heavier. This means it is easier for your legs to elongate, even when they bear most of your weight.
3) Types of shoes
Your leg shape can change significantly depending on the shoes you wear when working out. This is true, especially if they are not the right ones for your activity.
If you wear shoes not fitted for running, you will most likely experience knee and hip injuries. Choose the correct shoes to know whether running changes your leg shape.
How Long Do You Need To Run To Change Your Leg Shape?
The time it takes for you to notice a change in your leg shape can vary from person to person. In the first six months, a novice may not notice any changes.
However, if you have been running for a long time, it is customary to see changes after three to six months.
Take note that others may never notice changes in their leg shape. This is because their bodies do not respond the same way as many others do when running or exercising.
General Body Changes Caused By Running
Generally, there are several effects or body changes that running can have on you. These include bone strengthening, muscle toning, the increase of oxygen in your body, and weight loss.
a) Bones strengthening
Have you ever heard that runners and exercisers tend to have stronger bones? Well, there is a basis for this claim. When you run, your muscles are forced to work harder than usual.
This helps to increase the force that you apply during each stride. As a result, your leg bones are strengthened to bear the weight of your body. Also, they’re prepared to handle the shock of each step.
b) Muscles toning
Muscle toning is another body change caused by running. Muscle toning is often confused with weight loss, but these are two very different things. Muscle tone refers to how defined and toned your muscles are after a period of exercise.
Having toned muscle is great for your overall health and current body shape. All the time your legs work, the muscle fibers are elongating and getting stronger. Because of this, there is a continuous toning of your leg muscles.
c) Increase in oxygen in your body
Running makes it more difficult for your body to breathe. Running makes it more difficult for your body to breathe. As a result, it produces more red blood cells, which increase your body’s ability to carry oxygen. As a result, you should run outside instead of on a treadmill or in an indoor facility.
d) Weight loss
Weight loss might be the most well-known result of running. Runners tend to have less body fat than people who do not exercise or run.
There is a theory that if you run, you will lose one pound for every 400 calories that you burn during your run. Even though this could seem like a lot, it is a tiny fraction of the daily caloric intake.
Health Benefits Of Running To Your Body
Studies have shown that regular running poses several health benefits to the body. They include:
– High-intensity running plays an essential role in stimulating the growth hormone. Fat is released from fat cells as a result of this hormone. As a result, when you run, you can break down more body fat than you would if you were to do strength training.
– Running for 30 minutes a day can lower your risk of heart disease and stroke and keep your heart healthy. You can achieve this because running increases cardiovascular endurance and strengthens the heart muscle.
– Frequent exercise can help lower your weight and improve your body’s health. This is because running increases critical hormones, including growth hormone, blood glucose, and the hormone leptin, which help suppress appetite and regulate energy balance.
– Running can help to boost the immune system by improving circulation in the body and strengthening your heart muscle. As a result, it is better for you if you run outside than inside a gym or facility.
– Female runners are said to produce estrogen, which is more potent than the others. This estrogen hormone helps prevent breast and uterine cancer by almost 50%.
– Finally, running helps in developing healthy skin. When running, the body transports more nutrients and oxygen to the skin while aiding in removing waste and oxidative stress byproducts. It enhances healthy skin.
Does Running Change Your Arm Shape?
Did you know that your arm shape may also change when running? Various changes can occur to your arms, including weight loss, toning, and muscular strength.
– Weight loss
Like it did for your legs, running can aid in weight loss. However, don’t expect to have smaller arms after some time. The weight lost from other areas of your body, such as the waist or buttocks, is more significant than the weight lost from your arms.
– Toning
Running can tone your muscles as well. This is because your body gets a workout when you run. As a result, the muscles are toned. Since most runners also do other exercises such as weight training, the muscles will become stronger and toned this way as well.
– Muscular strength
Running does indeed help to strengthen the arms. Therefore, running changes your arm shape by increasing muscle mass on the arms and shoulders (the biceps and triceps).
Does The Type Of Shoe Affect Your Leg Shape When Running?
The type of shoe that you wear when running can have a positive effect on your body shape that you have. For instance, running in soft shoes can make your legs look slimmer and more toned than those of a runner who uses hard shoes. This is because they are made with rubber or other shoe lacing materials that fit on foot snugly.
Running in hard shoes will prevent this from happening because it has no adequate support for your feet compared to soft shoes. As a result, running in hard shoes will make your legs look bigger and heavier.
If you are a runner who uses this type of shoe, you would want to look at the material and design to see if it is not causing your legs to get bigger.
Can Running Change Your Face Shape?
There is no doubt that running can change the body shape, but can it change your face shape as well? Yes, it can. Running does not only give results for the legs.
Besides, It can make your face slimmer and more defined. This is because it causes better blood circulation throughout your body, including the face.
It helps eliminate harmful elements accumulated in the face over time, making it appear more radiant and youthful. Next time you are running, look at yourself in the mirror. You might find that your face looks more defined and healthy than when you started exercising.