How to Get a Lean Body Through Running

How to Get a Lean Body Through Running

Running can be a great way to get in shape, lose weight and relieve stress. It can also be a great way to achieve a lean, shapely body. According to "Health" magazine's website, runners typically have such lean bodies because the primary muscles used in running are the legs, butt and core. These are the largest muscle groups, making them major calorie burners. Combining your running routine with a healthy diet can help you achieve a lean body.


1. Always warm up before running. A warm-up routine may include stretching and walking briskly or jogging for a few minutes before starting to run.

2. Know your limits. If you are just beginning a running routine, the "Runner's World" magazine website recommends a gradual training program that includes both running and walking.

3. Use correct posture. "Health" magazine's website recommends keeping your feet close to the ground, and swinging your arms close to your body. Try not to lean forward as you are running.

4. Take proper strides. According to "Health," you should land on the middle of your foot and roll forward toward your toes in each stride. This helps to reduce impact.

5. Establish a routine. You will need to commit to running regularly to change the shape of your body. The Centers for Disease Control and Prevention (CDC) currently recommends spending at least 75 minutes a week on high-intensity aerobic activities like running or jogging. You may choose to do more as your training progresses.

6. Add strength training to your running routine. The CDC recommends completing strengthening exercises for all the major muscle groups (legs, hips, back, abdomen, chest, arms and shoulders) at least two days a week. Strength training helps to burn more calories and prevent bone loss, as well as helping to shape your body.

7. Eat a healthy diet, including lean protein and complex carbohydrates. This fuels your body with energy for running, as well as helping you to lose excess weight or maintain a healthy weight. According to "Health," running burns around 370 calories in a half hour, depending on the person's speed and body weight. Meet with a doctor or nutritionist or use an online calculator to determine the daily calories you will need to reach your goals.