I am a sports fan myself. I run 4~5 kilometers every day, and I have been doing this for 10 years. We start burning subcutaneous fat after half an hour of exercise every day. Therefore, running for half an hour every day will not only prevent the legs from getting thicker, but also reduce fat and gain muscle, that is, the shape of the legs will get better and better, and the legs will get thicker without it. Secondly, stretching after each run is very necessary. Stretching can not only relax the muscles after running, but also stretch the ligaments, improve our running stride, help improve our running speed and protect us from unnecessary injuries. There is a saying that warm-up before running and stretching after running are indispensable.