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.
Your hamstrings are located on the back of your thigh and work along with the muscles of your hip to power you along the ground. Your quadriceps, at the front of your thigh, extends your knee to take the next step and absorb the impact of your landing and get a good workout as you run.
Runners often have muscular legs, but that doesnât mean running alone is sufficient for developing a lean and muscular lower body. Running does strengthen specific muscle groups within your legs, but developing all of your lower-body muscles requires other forms of exercise. Weight-training movements, for example, challenge your leg muscles and can build mass when combined with a suitable diet.