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- Cycling and running are two great forms of aerobic exercise that can help build muscle and strengthen your heart.
- Cycling can be a safer form of exercise because it puts less stress on the joints, making it a good option for people who are overweight or have arthritis.
- Running burns slightly more calories per hour than cycling, which can help you lose weight faster.
- Visit Insider’s Health Reference Library for more tips.
Cycling and running can improve health, especially heart health. Because they offer many of the same benefits, it can be hard to tell which one you should go for. Here are some of their similarities and differences, to help you decide what is right for you.
Both are good for cardiovascular health
Aerobic, or cardio, exercise keeps your cardiovascular system healthy. According to the US Department of Health and Human Services, adults should get 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity.
Biking and running are beneficial forms of aerobic exercise. A large 2017 study in the UK found that people who cycle to work have a lower risk of cardiovascular disease than those who walk to work or do not actively commute.
Meanwhile, a large 2013 study found that running lowered the risk of high blood pressure and high cholesterol, two factors that can lead to
heart disease
.
Running is better for burning calories
The number of calories you burn while running or cycling depends on your effort. For example, a 185-pound person can burn the following number of calories per hour:
- Moderate stationary bike: 622 burnt calories
- Moderate outdoor cycling (at a pace of 14-15.9 mph): 888 calories burned
- Vigorous outdoor bike (at a speed of 16-19 mph): 1066 calories burned
- Operation (at a rate of 11.5 minutes per mile): 800 calories burned
- Operation (at a rate of 9 minutes per mile): 976 calories burned
- Operation (at a rate of 8 minutes per mile): 1110 calories burned
In general, with running, “you’ll get more for your money – you burn more calories and increase your heart rate a bit while running,” says Kaitlin Donner, DPT, owner of New Wave Physical Therapy & Sports Rehabilitation at Rockledge, Florida. “You can get the same benefits with a shorter race time than cycling.”
Both are good for losing weight
Running and cycling can help you lose weight. But because you can burn calories faster while running than cycling, running can deliver faster weight loss results than cycling, says Marques Garcia, Certified Ironman Triathlon Trainer, Clinical Exercise Physiologist and owner of Strong2thefinishline in Bellevue, Washington.
A 2013 study found that running was associated with weight loss, and a 2019 research review found that indoor cycling, combined with healthy eating practices, was recommended to help people lose weight. weight.
Both strengthen muscles
Cycling and running work many of the same muscles, mainly in the lower body. These include the following muscle groups:
- Quads
- Hamstrings
- Calves
- Buttocks
However, your muscles don’t need to exert a lot of force to run or cycle, so no form of exercise builds a lot of muscle mass. For this you need to do some strength training, such as lifting weights, which requires more resistance.
Meanwhile, running works your upper body and abdominal muscles more than cycling, because your whole body moves as you run, Garcia says.
Cycling is better at preventing injuries
Because running is a high-impact exercise, it puts pressure on your joints, so the potential for overuse injuries is higher than that of cycling. About 60% of runners will sustain an injury at some point that will prevent them from running.
Some common injuries are:
However, cyclists can also suffer injuries from overuse. Some of these injuries include:
- IT band syndrome
- Patellar quadriceps tendonitis
- Numbness of the foot
With cycling, the greatest danger is being hit by a car or falling off the bike. So, if you are a beginner and are going to be cycling outdoors, it is important to learn how to cycle safely.
If you have knee or back problems, other injuries, or chronic health issues, Garcia says he wouldn’t recommend biking or running without first getting permission from your doctor.
Additionally, if you are overweight, have a history of heart attack, knee pain, or high blood pressure, Donner recommends that you start with a bicycle, as running places more stress on the body and to the joints.
Which one is right for you?
The right choice for you depends on your personal preferences – overall, the best type of exercise is the one you will stick to over time.
On the one hand, running requires less equipment and preparation before going out, so it may be easier to fit into your routine. On the other hand, cycling can seem more fun.
Or you might want to do both. Changing a routine “can make it a lot more engaging and more motivating to stick with it,” Donner says. Cycling and running every alternate day, or even switching between them in the middle of a workout, can liven up your routine.
Takeaway from the insider
Incorporating biking or running – or both – into your exercise regimen offers valuable health benefits, especially when combined with strength training.
“A lot of times when people start running they think they hate it,” but they like it once they get used to it, Donner says. So don’t let how you feel on your first run determine whether you’re going to stick with it, she says. “Give it a good week or two, and then if you still hate it, then there are plenty of other ways to aerobic exercise and get on the bike. But give it a chance.”
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