Does Running Make Your Legs Skinnier

Legs and Feet of Two Anonymous Runners Standing on the Street

Many beginners have a question does running make your legs skinnier? Running is not easy, it requires intense workouts and of course, running burns a lot of fats as well. Even many people prefer running to trim their body fat.

There are many runners who have started it for reasons like building a healthy routine and also burning fats. Once you start a 5K run, you will go next to 10K, then a half marathon and you go far and beyond after this.

A Guide on How Does Running Make Your Legs Skinnier?

You might have seen the top runners who run a marathon or the events for distance track, do you know they all have one important thing in common. What is it? Well, they have lean, well-defined, and slim legs.

The reason is that running is one of the most perfect exercises that help in reducing body fat. They also decrease muscle size by a relative amount. The result of running is that they have leaner thighs and legs.

But the most important thing that you need to know is that it is very common in runners. The runners who are professional run at extremely high mileage. Even the distance runners run for up to 100 miles in a week. As a result, they have such a lean figure and their legs are thin.

How the runners have slim legs? Well we are here to tell you.

Factors depending upon which you can get slim legs

In order to have slim legs due to running, there are several other things that you will need to control. Below are the important things that you must know:

1. Body Metabolism:

The most important thing to make the body weight best is maintaining the metabolism of body. You must know that your diet is getting digested on time and your organs function properly as well.

2. Running Volume:

You must make sure about your running volume as well. You must calculate how much you can run and for this, Running pace calculator can help you a lot. You can easily maintain the body weight and runners have slim legs as a result.

3. Running Duration:

The running duration is best for you to maintain your body weight. The runners who have fit body almost run 100 miles a week. 100 miles distance runner can have strong body.

4. Diet:

The runners are diet conscious. They eat according to a proper diet plan and make sure that they do not do overeating.

5. Other factors that help you:

Although there are many Negative effects of walking too much. But you must make a proper walking and running plan. All of the above factors can help you having slim and toned legs that you can get from running.

If people can handle higher mileage and also have more time for running. The runners see quick results as compared to anyone else who runs only once or twice a week.

If a person runs only a few times in a week, they will not see any prominent changes in the shape if the legs.

What are benefits of slim and toned legs?

You might have been loving the slim and toned legs. But do you know that toned legs show the fit and strong appearance. There are many long-term benefits of running and they make you healthy as well.

You will not only have strong legs, but you will also have strong hamstrings, calves, quadriceps, and glutes.

Glutes and hamstrings help in supporting the core and hips. These gives better stability and posture to your body.

They also reduce risk of spinal injuries and back pain. The calves of your body supports the ankles. They help in preventing foot injuries and ankle sprains.

If you run regularly, it will help you counteract all negative effects of sitting all day or standing in bad postures. If you have stable and strong leg muscles, it will help you get all of the goals.

How toning of your legs work?

Toning of legs differ and they also mean different to different runners. How to tone your legs? Well we have guide for you over here!

The most important thing to know over here is that you must be aware that toning is not an all in one process. You will start toning of legs from day one and continue to tone them all your running career. Why many people prefer for toned legs? Well they help a lot in running.

You can get the best legs for you. If you want to tone your legs, we have a guide for you!

Exercises and Workouts to Tone the Legs:

Old way of running cannot help you tone your legs. It also does not increase biomechanics, and body performance etc.

To tone your legs and strengthening them, running can create a good impact. But do you know it depends upon how you run. For example, if you go for heel strike and longer strides, you can get toned hamstrings and shins.

We have a quick guide for you how you can make your legs slim. Below are the workouts that can help you:

1. Skipping:

Most people think that skipping is meant for children only. But do you know that they can help you have best workout and you can make your legs toned.

If you are skipping, then make sure that you bounce high and land low by doing explosive movements. It can be challenging for you, but it will become rewarding for the leg strength.

2. Squat Jump:

If you want to burn the fat, you can add explosive movements to do standard squat jump. The squats will help you strengthen the quads.

3. Do HIIT Run:

High-Intensity Interval Training or HIIT is best form to do exercise where you can hard bursts and do shorts by doing rest intervals. Your body will need different type of training workout session. You can adapt different level of movements to build strengthen.

4. Sprinting:

Sprinting can help you push the body to its maximum limit. Long-distance running can help you a lot in strengthening the muscles. The sprinting can help you burn your fat, and also increasing the endurance.

5. Do Hill Sprints:

You can build the leg strength really fast by doing hill sprints. Not only this, but they will help you in boasting the body by fat burn and cardio. You must do at least one hill sprint a week. Strength training is really essential to get strong muscles.

6. Doing Bodyweight Exercises:

If you perform the bodyweight exercise, it will keep your muscles strong. It will also help you in performing other kind of workouts effectively and more efficiently. If you are building the muscles as a base, you can easily continuing the support of the metabolic system and also a toned shape of legs.

There are different aerobic exercise or workouts to do:

Single leg squats:

Single leg squats can help in stability and balance of the body. They are best and most advanced workouts as compared to traditional squat. You must master the squat first then go for single leg squats.


For creating an all-over strength for the legs, lunges are important. You must make quads as the main focus. But the main thing is helping create the equal strength.

Box Jumps:

The powerful workouts can help you strengthening the calves, hamstrings, quads, and glutes. If you will do them, they will improve the speed and also help in burning high amount of calories in your body.

7. Try Adding Weights

If you are willing to tone the legs and you also want to add noticeable and large muscles. You can add weights to the lunges or squats by adding weights.

The weights can help you a lot in creating the resistance in your body. They also build strength and force to muscles for helping them to contract fast.

High-intensity interval training can help you a lot in toning leg muscles. To reduce body fat, weight training plays a vital role.

8. Optimize The Diet

You must optimize the diet for muscle definition. You must not stick to fast and hard diet. There are essential rules that you must follow to make your body toned and muscles visible.

Below are the important things to add in your diet and reduce thigh muscle, and calf muscle:

  • Make sure to eat healthy diet.
  • Keep a check on weight loss.

Frequently Asked Questions

Is Consuming complex carbs in distance running Ok?

There are many distance that think that they can eat whatever they want because they have burned hundreds calories while running. Consuming complex carbs will never help you reduce the weight and become stronger.

How can you build leg strength?

You can build leg strength by in taking Proteins. You can fuel the muscles by proteins. They can give them high nutrients that are essential for performing the job and make them stronger. Make sure to add proteins to your diet. The protein rich diet includes turkey, chicken and salmon etc.

How Vegetables helps in toning muscular thigh?

Leafy-greens are suitable for the runners. The runners who want to tone the muscles and lose weight must intake green vegetables. The vitamins can fill your body and are also great source of vitamins as well according to running documentary.


If you are thinking how does running make your legs skinnier. Well it depends on several factors and major one is metabolic rate. You must also maintain cardiovascular health for toning your leg muscles.


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