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Does Jogging Reduce Thigh Size?

Runners come in all shapes and sizes, usually based on their genetics and training routine. From marathon runners to football players, all runners have thighs of different sizes. You can reduce the size of your thighs by adding jogging into your weekly fitness routine and choosing to eat a healthy, balanced diet.

Jogging Activity

Jogging is a full-body exercise that helps melt fat from your entire body, including your legs. Your glutes, hamstrings, quadriceps and calves all are actively engaged during your jog. Since jogging also is a weight-bearing exercise, you can increase your lean mass during your jog. The more muscle you have on your body, the more efficiently you burn calories, promoting weight loss.

Leg Structure

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Genetics partially determine the shape of your thighs. They can affect where you store excess body fat; while some people find more fat in their abs, you may store more fat in your thighs. You also may gain more muscle in your legs. Still, your thigh is made up of muscle, fat and bone, and you can change its composition. Muscle plays a big role in the size of your thighs. Sprinters tend to have larger thighs than distance runners because they use more explosive movements and plyometric training. Distance runners require muscular endurance, creating a leaner leg. The way you train affects the shape your legs take on.

Leg Fat

Aerobic training can help alter your body composition by reducing fat and increasing your lean mass. According to the American College of Sports Medicine, if you are looking to trim your body fat, train aerobically for 60 minutes daily. Runners lose subcutaneous fat, the fat that lies just under the skin, because of the high amount of calories burned during a jog. The Harvard Medical School explains that a 155-lb. person can burn 223 calories jogging for less than 10 minutes. Running regularly, four to five days a week, can promote fat loss in the thighs and a slimmer leg.

Interval Training

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Interval training is another way to reduce the size of your thighs with jogging. Interval training uses short bursts of intensity followed by moderate intensity in exercises. It burns more fat that traditional aerobic exercise because it uses both the aerobic and the anaerobic energy systems. Interval train by sprinting for 30 seconds followed by doing a moderate jog for two minutes. Repeat your intervals for the duration of your jog.