Your colleague is right. If you don't massage your calf after running, it will often thicken, but it is not as dangerous as you said. Remember to jog when you are running, don't be too intense. This is also a reason why it is easy to get thicker. Control the rhythm, slowly promote blood circulation, do aerobic exercise, and leg press after running, just walk slowly.

I can explain how to run it correctly here. I have experience.

Most people say that morning exercise is good, but after scientific certification, the effect of evening exercise is actually better. Remember to exercise about 3 hours after meals, that is to say, if you eat at 4: 30, exercise at 7: 30. Don't eat after exercise, but the amount of water you drink is random. Don't worry about getting fat, drinking more water is better for your health. Look at the materials I found for you below.

Modern sports medicine has proved that after a night of "low-speed operation", when the human body just gets up in the morning, the operation of various organs is still at a low level. For healthy people, moderate exercise can quickly mobilize the operation of organs and give a good start to a new day. But for people with fragile cardiovascular function, it is more dangerous.

After a day's work and study, the human body's activity ability is fully mobilized at night, and running at night makes it easier for the body to adapt to the rhythm of exercise. From the external environment, the carbon dioxide index in the air is the highest in the morning, especially before sunrise, and if it is not after the rain, the dust particles suspended in the air the day before have not completely disappeared. The sports environment at this time is not as good as at night.

In addition, the slight fatigue caused by moderate exercise at night contributes to sleep and greatly improves the quality of sleep after exercise. However, some people worry that sports activities will make people excited and affect their sleep at night. In fact, as long as there is a certain interval between your exercise time and your sleep time, this kind of worry is unnecessary.

Evening exercise should start with walking, because although there is still a certain amount of food in the stomach after dinner, walking exercise will not cause stomach pain, and will gradually strengthen the digestion of food. When the organ is running, the intensity of exercise can be increased. People who are not used to sports can start walking for 20 minutes every day and practice walking, walking and running step by step with a gradient every week.

After running, wash your feet with warm water 15-20 minutes to dilate the blood vessels in your feet, promote blood circulation, and make people fall asleep more easily. In terms of dress, the most important thing for fun run is to make others see you easily, so don't wear dark clothes. You can put on a short-sleeved white T-shirt after you get dressed. It would be better if you could wear a reflective vest. You can also tie a reflective belt on your shoes, which is easy to attract the attention of car drivers. Believe this, you can get a better solution in practice.

If you run on the road, no matter what clothes you wear, you'd better run in the direction of the car, so that even if the driver can't see you, you can see the car and take evasive action in time.

The American Sports Medicine Association suggests that it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.