Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. Save what's remaining as leftovers for a yummy lunch the next day. If you normally eat 2,000 calories or more each day, youâll cut 500 calories.
The muscles on the front of the thighs are called the quadriceps. They consist of the vastus medialis, vastus intermedius, rectus femoris and vastus lateralis. Each of these muscles get built up whenever you extend your knee. During running, this takes place when your lower legs move from a bent to straight position.
Distance running performed properly is a pushing motion from when the mid-foot strikes the ground. This pushing contributes to the tightness and soreness that can affect the gluteal complex and piriformis muscle. The piriformis muscle lies underneath the gluteus muscle, or buttock. When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis. When inflamed, the piriformis compresses this nerve causing the pain.)