Long-distance running can shape the muscles of calf and thigh. If you don't want your muscles to be too big, you can do some massage after running to prevent muscle blockage.
Supplementary answer:
1. If you want to lose weight, the aerobic exercise center rate should reach 120- 160, so you can master your running speed accordingly. People are different. I'm training a marathon now, 10 km/h, you can refer to it.
2, the next day is to let the muscles recover. Of course, if you want to lose weight faster, you can run for two days and take a day off, as long as it does not affect your work and rest.
Simply put, if you don't feel anything after running, you can run again the next day. If you are a little tired after running, rest the next day.
Because running consumes the body's glycogen reserves and takes time to recover, that is, some metabolic wastes in muscles take time to clear, so it may be more accurate to recover the body.
3. Long-distance running is of great significance to cardiopulmonary exercise, but its effect on muscle exercise is not as good as that of instrument training. Do some massage after running to prevent muscle agglomeration. Pat or knead the muscles of thighs and calves with your hands. Just for a few minutes.
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Running will still have a certain exercise effect on the muscles of the calf and thigh. Even massage only makes muscles more flexible, but it can't inhibit muscle growth. So you can also choose sports like swimming instead.