Cycling or running? It’s more than just exercise but also about finding your rhythm.
Personally, I find cycling more fun—it allows me to cover more ground and enjoy the scenery.
However, running also has significant benefits. It strengthens bones, boosts cardiovascular health, and can be incredibly effective for different fitness goals.
It’s important to weigh the good and bad sides of both cycling and running to make the best choice for your fitness needs. I’m here to help you understand these effects so you can find the exercise that fits your lifestyle perfectly.
Before we explore this topic, take a look at my ‘Endurance Cardio Beginner Workout Plan‘ to start your transformation.
Which One Is Better For Weight Loss?
Okay, so let’s chat about whether cycling or running is the better weight loss. It’s like this: both have their perks, but it all boils down to a few key things.
First up, calorie burn. Cycling and running can torch those pesky calories, but the real magic happens when you crank up the intensity.
So, if you’re pedaling like a maniac or sprinting like you’re being chased by a herd of caffeinated squirrels, you’re on the right track.
Consider your daily routine. Are you a morning person who loves to lace up those running shoes at sunrise?
Or maybe you’re all about evening bike rides, wind in your hair, and the sun setting behind you.
Whatever floats your fitness boat, make sure it fits seamlessly into your day. Consistency is the secret sauce here.
Calorie Burn
Running is a powerhouse when it comes to burning calories. It works a lot of muscles at once—more than you might think. According to Christine Luff, a fitness expert, an average-sized runner burns about 100 calories per mile.[1]
Cycling, on the other hand, is all about endurance. The best thing about it is how long you can keep going without feeling wiped out. This might help you stick with it longer and burn more calories in the long run.
James Howell-Jones, a cycling coach, explains that the intensity of your ride makes a big difference. Casual riding, like when you’re just commuting, burns about 300 calories per hour. If you push yourself a bit more, you can burn around 600 calories per hour. And if you’re really going all out, like in a race or on a tough climb, you could burn up to 1,000 calories an hour.[2]
When it comes down to choosing between running and cycling, it’s more about what you enjoy more.
Impact on Appetite
Did you know exercise affects how hungry you feel? It turns out that some people find running makes them hungrier than cycling does. But overall, if you compare the effects of both, it’s pretty much a tie.
Interestingly, intense workouts can sometimes make you less hungry, not more. Maria Cohut, a medical expert, explains it well: “Aerobic exercises like running, cycling, and swimming can actually decrease your appetite. They do this by changing the levels of hormones that control how hungry we feel.”[3]
Which One is Better For Overall Health?
When it comes to overall health, they’re like the dynamic duo, each with its own superpowers.
Running is like a full-body symphony. Your legs, arms, and even your brain join in the chorus. It’s a mood booster, releasing those happy endorphins like confetti at a celebration. And guess what? Running might just add some extra years to your life.
| Parameter | Cycling | Running |
|---|---|---|
| Focus Area | Benefits the cardiovascular system with secondary focus on glutes and calves | Primary focus on the cardiovascular system but involves the entire body |
| Burning Calories | 300 to 1000 calories/hour | At least 100 per mile |
| Joint Impact | Low impact | High impact |
| Basic Requirements | A bicycle and helmet for outdoors; stationary bike for indoors | Running shoes for outdoors; treadmill for indoors |
| Building Muscle | Develops lower body muscles, particularly through resistance training | Strengthens glutes, hip flexors, hamstrings without significant mass gain |
| Cardiovascular Health | Comparable benefits to running; can make your heart stronger | Comparable benefits to cycling; improves aerobic capacity and cardiovascular health |
| Toning Muscle | Can help in toning muscles with an emphasis on lower body | May be preferable for overall muscle toning |
| Disadvantages | Potential for nerve injury, road hazards, exposure to pollution | Risk of overuse injuries, potential weight gain, increased risk of heart attack, damage to weight-bearing joints, increased risk of skin cancer |
Cardiovascular Health
Cycling regularly is great for your health. It improves blood flow, lowers your blood pressure, and reduces the risk of heart disease. The key is to keep at it consistently. You can cycle at any time that suits you, whether that’s early in the morning or later in the day.
The Better Health Channel confirms the benefits: “Regular cycling stimulates your heart, lungs, and circulation, lowering the risk of cardiovascular diseases. It strengthens your heart muscles, lowers your resting pulse, and cuts down on blood fat levels. Plus, people who bike to work are exposed to much less pollution than those who drive, which means better lung function.”[4]
If you can’t spare an hour a day for a bike ride, consider biking to work instead.
Running has its perks, too. It releases endorphins, those ‘happy hormones’ that help shake off stress and sadness.
David Linden, Ph.D., a neuroscience professor at Johns Hopkins, points out that the benefits of running extend beyond just feeling good. “The mental benefits continue after you stop running. Regular cardiovascular exercise helps grow new blood vessels and nourish the brain. It might even produce new brain cells through a process called neurogenesis, boosting brain performance and preventing cognitive decline.”[5]
Mental Health
I’ve talked about endorphins before, which are a major plus of regular exercise. But whether you’re into running or cycling, just being active gives you a bunch of other well-being benefits. The main thing is, staying active can really boost how good you feel about yourself.
Amber Sayer, a fitness expert, explains how running can be particularly good for handling anxiety: “Using running for anxiety relief can be really effective. In fact, even just one run can start to lower your anxiety right away.”[6]
Joint Health or Why I Always Go For Cycling Instead of Running
Cycling’s low-impact nature makes it ideal if you have joint concerns—it’s all about that smooth, circular motion of pedaling that keeps things easy on your body.
Recovering from an injury or just looking for a workout that won’t be rough on your joints? Cycling is a fantastic choice. It gives you a solid cardio session without the strain that other exercises might cause.
Bryan D. Vargo from the Arthritis Foundation nails it when he says, “The more the joint moves through its full range of motion, the more synovial fluid is produced. This lubricates the joint so you move more easily the rest of the day.” That’s exactly why I feel so good after cycling—I can move more easily and feel less stiff.[7]
Honestly, that’s the main reason cycling wins over running for me. I can hop on my bike and finish feeling better than when I started.
While I’ve talked up cycling, running definitely has its place with its own set of benefits. It’s a high-impact activity that’s great for strengthening bones, boosting cardiovascular health, and burning calories. But it’s true, the repetitive impact can be tough on your joints and might lead to injuries if you’re not careful.
To keep those risks at bay, it’s crucial to focus on running with proper form. Wearing the right shoes and giving yourself enough time to recover between runs can also make a big difference. It’s all about taking care of your body while pushing its limits.
And just to clear up a common misconception—running isn’t necessarily bad for your joints. AC Shilton, a fitness expert, explains, “Running strengthens bones and muscles, and it’s thought to even bolster cartilage, which cushions the joints. Plus, the strong muscles you build from running and strength training help support your joints, making them less prone to injuries.”[8]
So, while I personally lean towards cycling, I definitely see the value in running, especially when done wisely and with proper precautions.
Get the Most Out of Cycling and Running With These Tips
So, I already mentioned the benefits. You will ensure them only with the right approach.
As already mentioned, safety must remain the main focus. Here are some tips that will help you get the most from these exercises.
- Mix It Up: Combining cycling and running in your workout routine can prevent boredom and reduce the risk of overuse injuries. It allows you to enjoy the benefits of both high-impact and low-impact exercises.
- Listen to Your Body: Both activities are demanding in their specific ways. Pay attention to your body’s signals. Rest when needed, and don’t push through pain, as this could lead to injuries.
- Set Realistic Goals: Whether it’s improving cardiovascular health, losing weight, or building endurance, set achievable goals. Gradually increase the intensity and duration of your workouts to avoid burnout.
- Invest in Good Equipment: A well-fitting pair of running shoes and a properly sized bicycle can make a significant difference in your performance and comfort. Consider also investing in safety gear, such as helmets and reflective clothing.
- Stay Consistent: Consistency is key to seeing results. Try to incorporate regular sessions of cycling or running into your weekly routine, adjusting the frequency and intensity according to your fitness level and goals.
- Monitor Your Progress: Keep a log of your workouts, noting down distances, times, and how you feel. Tracking your progress can be motivating and help you adjust your training plan as needed.
- Enjoy the Process: Remember, the best exercise is the one you enjoy and can stick with in the long run. Whether you prefer the solitude of running or the adventure of cycling, the most important thing is to have fun and enjoy the journey towards a healthier you.
FAQs
References
- https://www.verywellfit.com/how-many-calories-does-running-burn-2911108
- https://www.globalcyclingnetwork.com/lifestyle/fitness/how-many-calories-do-you-burn-when-cycling
- https://www.medicalnewstoday.com/articles/321660
- https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
- https://marathonhandbook.com/running-and-mental-health/
- https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/biking-exercise-arthritis
- https://www.runnersworld.com/uk/health/injury/a775718/what-all-runners-need-to-know-about-joint-health/
