Cycling vs. Running: Which of the 2 Is Best For Your Health and Fitness

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Cycling vs. Running: Which is Best for Long-Term Fitness

Cycling and running are popular forms of cardiovascular exercise with distinct advantages and considerations. Both activities offer distinct benefits and challenges, catering to different aspects of physical fitness and personal preference.

Understanding how each activity aligns with your fitness goals can help you decide which can help you shed some pounds, improve cardiovascular health, or strengthen your muscles.

We will examine the specifics of cycling and running, compare their impact on various fitness goals, and guide you toward the activity that best suits your needs and lifestyle.

Cycling vs. Running: A Brief Comparison and Key Take Away

The following briefly compares running and cycling.

Activity	Cycling	Running
Impact and Injury Risk	Cycling is a low-impact activity, making it easier on the joints, particularly the knees and hips. Experts often recommend the activity to people recovering from injuries or those with joint concerns.	Running is a high-impact exercise that can place significant stress on joints, particularly the knees, hips, and ankles. That can lead to a higher risk of injuries such as shin splints, a runner’s knee, and stress fractures if not properly managed.
Caloric Burn	Cycling may burn fewer calories per minute, but it allows for longer sessions, which can accumulate significant total caloric burns.	Running burns more calories per minute than cycling due to the higher effort required to lift and propel the body forward with each step.
Muscular and Cardiovascular Benefits	Cycling builds strength in the lower body, particularly the quadriceps, hamstrings, glutes, and calves. It also helps improve cardiovascular health, but the focus is more on lower-body strength.	Running engages more muscles beyond the legs, including the core and arms, to some extent. It is highly effective for cardiovascular conditioning and can improve endurance and heart health.
Convenience and Accessibility	Cycling requires an indoor or outdoor bike, which can leave a reasonable dent in your bank account. You may also need additional gear, like a helmet, gloves, and proper attire if cycling outdoors. Outdoor cycling also depends on having suitable locations such as roads or bike paths.	Running requires minimal equipment – just a good pair of running shoes. You can do it almost anywhere, making it highly accessible.
Mental Health Benefits	Excellent for mental health, releasing endorphins, which can improve mood and reduce stress. Many people find the rhythmic nature of cycling and running meditative and relaxing.	Excellent for mental health, releasing endorphins, which can improve mood and reduce stress. Many people find the rhythmic nature of cycling and running meditative and relaxing.
Social Aspect	Cycling often has a strong social component, with many communities having cycling groups that go on regular rides.	Running also offers community groups, including clubs and meetup groups for social runs, which can provide motivation and social interaction.

Cycling vs. Running: The Pros of Cycling

Cycling offers numerous benefits, making it popular with fitness enthusiasts, commuters, and recreational riders.

• Low Impact on Joints
  Cycling is a low-impact exercise. It causes less stress and wear on joints than high-impact activities like running.
  That makes it ideal for people with joint issues or those recovering from injuries.
• Cardiovascular Health
  Regular cycling improves heart health by increasing cardiovascular fitness, lowering blood pressure, and boosting circulation.
  It is an effective way to reduce the risk of developing heart disease and other cardiovascular conditions.
• Muscle Building and Toning
  Cycling primarily works the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.
  It also engages the core muscles for stability, helping to tone and strengthen those areas.
• Weight Management
  Cycling can help manage or reduce weight when combined with a balanced diet.
  It is an efficient way to burn calories and improve overall body composition.
• Improved Mental Health
  Cycling can reduce stress, anxiety, and depression.
  The rhythmic nature of pedaling and the opportunity to stay outdoors can greatly enhance mood and general mental well-being.
• Environmental Benefits
  Using a bicycle for commuting or running errands reduces reliance on cars, contributing to lower air pollution and greenhouse gas emissions.
  It is a sustainable mode of transportation that helps reduce your carbon footprint.
• Convenience and Accessibility
  You can cycle almost anywhere – outdoors and indoors.
  It is also a quick and efficient way to get around, often allowing you to bypass traffic congestion.
• Social Opportunities
  You can make cycling a social activity. Many communities offer cycling groups or clubs, which organize regular rides and events, providing opportunities to meet new people and enjoy group activities.
• Longevity and Health Span
  Regular cyclists often enjoy a longer health span, staying active and healthy well into older age due to the physical and health benefits of cycling.
• Fun and Exploration
  Cycling allows for exploration and adventure.
  It provides a unique way to see new places and enjoy the scenery.

Cycling vs. Running: The Pros of Running

Running is a widely practiced form of exercise that offers a myriad of health benefits and practical advantages. Here are some of the key pros of running:

• Cardiovascular Improvement
  Running strengthens the heart and improves cardiovascular health.
  It increases lung capacity and efficiency, helping reduce the risk of heart disease.
• Caloric Burn and Weight Loss
  Running is one of the most efficient ways to burn calories, leading to significant weight loss and improved body composition when paired with a healthy diet.
• Mental Health Benefits
  Like many forms of exercise, running helps to release endorphins, also known as the “feel-good” hormones.
  It can reduce stress, anxiety, and symptoms of depression, providing a noticeable boost in mood and mental well-being.
• Convenience and Low Cost
  Running is a highly accessible exercise that requires minimal equipment — primarily a good pair of running shoes. You can do it almost anywhere, from city sidewalks to nature trails, making it convenient for most people.
• Increases Bone Density
  Running is a weight-bearing exercise. It helps build bone density and reduce the risk of osteoporosis as we age.
• Muscle Strengthening and Toning
  Running engages the muscles in the legs, core, and arms.
  It helps to tone these muscles, improving strength and endurance.
• Boosts Immunity
  Regular moderate running can strengthen the immune system, helping the body to fight off illness more effectively.
• Longevity
  Studies suggest regular runners may enjoy a longer lifespan than non-runners, partly due to the comprehensive health benefits running offers.
• Personal and Social Benefits
  Running offers opportunities for personal challenges and growth, such as training for and completing races.
  There is also a vibrant community aspect to running, with clubs, groups, and events that bring people together.
• Meditation in Motion
  Many runners find the repetitive nature of running meditative and relaxing. It provides time for reflection and a great way to clear the mind.

Cycling vs. Running: The Cons of Cycling

Cycling, while offering many benefits, also comes with some drawbacks.

• High Initial Cost
  Cycling can require a significant initial investment, especially if you purchase a high-quality bike.
  Additionally, there are ongoing costs for maintenance and potentially for accessories like helmets, lights, and clothing.
• Risk of Accidents
  Cyclists face risks from road traffic, particularly in areas without dedicated cycling lanes.
  Collisions with vehicles can cause severe injuries and even death. There is also the risk of falls and collisions with other cyclists or pedestrians.
• Weather Dependence
  Cycling is more affected by weather conditions than other forms of exercise, like running or indoor gym workouts.
  Bad weather, such as rain, snow, or extreme heat, can make cycling unpleasant or even dangerous.
• Maintenance and Repairs
  A bicycle requires regular maintenance to function safely and efficiently.
  That can include tire changes, brake adjustments, and gear servicing, which might require time, knowledge, and additional financial investment.
• Theft
  Bicycles are a common target for theft, especially in urban areas. That necessitates spending extra on security measures like high-quality locks and perhaps secure parking options, which can add to the overall cost.
• Physical Strain
  Long-duration rides or cycling on hilly terrain are physically demanding and can lead to muscle soreness and fatigue.
  Beginners or those in lesser physical condition may fit that a significant barrier.
• Time Consumption
  Cycling, especially for commuting or long-distance rides, can take longer than driving, depending on traffic and the distance covered. That might not suit those with tight schedules.
• Learning Curve
  There is a learning curve with bike handling, maintenance, and navigation, particularly in traffic, which many may find daunting. That may discourage some from continuing.

Cycling vs. Running: The Cons of Running

Running is a popular exercise with numerous benefits, but its drawbacks can impact its suitability for some individuals.

• High Impact on Joints
  Running is a high-impact exercise that can place significant stress on the joints, particularly the knees, hips, and ankles. That can lead to joint wear and tear. It can also increase the risk of injuries like a runner’s knee, shin splints, and stress fractures.
• Injury Risk
  Due to its repetitive and high-impact nature, running has a relatively high risk of injury.
  Common injuries include those mentioned above and issues like Achilles tendinitis and plantar fasciitis. These injuries often require significant time off and rehabilitation.
• Weather Dependence
  Like cycling, running outdoors is subject to weather conditions. Extreme heat, cold, or precipitation can make running uncomfortable and dangerous and may cause dehydration, heatstroke, or hypothermia.
• Requires Considerable Energy
  Running is physically demanding and might deplete energy levels, especially over long distances or at high intensities.
  Those with demanding schedules or new to exercise may find that challenging.
• Monotony
  Some people find running, particularly over long distances or familiar routes, monotonous and mentally taxing, reducing motivation and enjoyment.
• Limited Upper Body Engagement
  Running focuses on the lower body and cardiovascular system.
  It does not significantly engage the upper body.
  That may require you to complement the activity with strength training or other exercises for a balanced fitness routine.
• Space and Safety Issues
  Safe running requires accessible, preferably traffic-free areas, like parks or running tracks. Urban runners often face safety issues related to traffic, poorly maintained roads or paths, and personal safety concerns in less populated areas.
• Time Consumption
  Those aiming to improve endurance or train for long-distance events may find running time-consuming.
  Long runs, often necessary for marathon preparation, require considerable time blocks that might not fit easily into a busy schedule.
• Physical Requirements
  Running demands a reasonable level of baseline fitness, which can put a barrier between individuals new to exercise or those with certain health conditions that limit their physical endurance or mobility.
• Social Isolation
  Running is a solitary activity for many, particularly those who prefer or need to run at odd hours.

Cycling vs. Running: How do the Pros and Cons Compare?

Both activities offer significant benefits. They also have drawbacks that may influence your choice.

Cycling vs. Running: Pros Comparison

Cycling

• Low Impact: Easier on the joints than running, making it ideal for those with joint issues or recovering from injuries
• Muscle Building: Targets lower body muscles intensively, helping to build and tone muscles, particularly in the legs
• Cardiovascular Health: Excellent for heart health, though generally seen as less intense than running, allowing for longer sessions.
• Accessibility: Though initial costs are high, cycling is a more leisurely way to travel longer distances
• Social Opportunities: Often involves community groups and social rides, enhancing the enjoyment and motivation.

Running

• High Caloric Burn: Generally burns more calories per minute than cycling, making it very effective for weight loss
• Convenience: Requires minimal equipment, making it much easier to start and accessible almost anywhere
• Total Body Exercise: Engages more muscles beyond the legs, including the core and arms.
• Bone Health: It helps to increase bone density
• Mental Health: Known for its benefits on mental health, particularly in reducing stress and improving mood.

Cycling vs. Running: Cons Comparison

Cycling

• High Initial Cost: Requires significant investment in a bike and related gear.
• Maintenance Needs: Bikes require ongoing maintenance, making it costly and time-consuming
• Safety Risks: It has a higher risk of accidents involving vehicles, requiring careful handling in traffic
• Weather Dependent: Less enjoyable and potentially hazardous in poor weather conditions
• Theft Risk: Bicycles are a common target for theft

Running

• High Impact: It can lead to joint and muscle injuries due to its high-impact nature
• Injury Rate: It has a higher risk of injuries l
• Weather Dependent: Bad weather conditions can severely affect running
• Physical Demands: It is physically draining, which may not suit everyone
• Limited Engagement: It primarily focuses on the lower body and cardio, requiring supplementary exercises for a balanced workout

Cycling vs. Running: An Overall Assessment

Cycling and running are excellent forms of cardiovascular exercise that enhance fitness, mental health, and general well-being.

The choice between them often depends on health concerns, e.g., joint health or injury history, logistical considerations, e.g., availability of safe paths or roads, financial capability, considering the cost of equipment for cycling, and personal preference.

Many fitness enthusiasts incorporate both activities into their fitness regimes for optimal health benefits and to mitigate the cons associated with each. That allows them to enjoy the unique benefits of each while balancing out their drawbacks.

Cycling vs. Running: Calories Burnt

The chart displays the calories burned by different individuals of varying weights when cycling and running at various speeds:

Assumptions

Weights

• 125 pounds (about 57 kg)
• 155 pounds (about 70 kg)
• 185 pounds (about 84 kg)

Activity Speeds

Cycling

• Moderate: 12-13.9 mph
• Vigorous: 14-15.9 mph

Running

• 6 mph: 10-minute mile
• 7.5 mph: 8-minute mile)

Calculations

The calorie burn for these activities varies based on weight and speed. Below is a simplified formula for the calculations.

• Cycling: Calories burned per minute = (METs * 3.5 * weight in kg) / 200
• Running: Calories burned per minute = (METs * 3.5 * weight in kg) / 200

MET Values

• Cycling Moderate: 8 METs
• Cycling Vigorous: 10 METs
• Running 6 mph: 9.8 METs
• Running 7.5 mph: 11 METs

PS

We will use these values to create a chart showing the estimated calories burned per minute for each weight and activity speed.

Calories Burned per Minute

Weight	Cycling Moderate (12-13.9 mph)	Cycling Vigorous (14-15.9 mph)	Running 6 mph (10 min/mile)	Running 7.5 mph (8 min/mile
125 lbs	7.94 cal/min	9.92 cal/min	9.72 cal/min	10.91 cal/min
155 lbs	9.84 cal/min	12.30 cal/min	12.06 cal/min	13.53 cal/min
185 lbs	11.75 cal/min	14.69 cal/min	14.39 cal/min	16.15 cal/min

Cycling vs. running: which burns more calories? Both cycling and running provide significant calorie burn, but as expected, running tends to burn more energy per minute due to its higher intensity and impact. ​​

Cycling vs. Running: Which is Best for Boosting Endurance and Stamina

Both activities are highly effective at boosting endurance and stamina. But they offer different benefits and challenges.

Cycling

• Lower Impact
  Cycling is a low-impact activity, allowing longer training sessions with reduced risk of injury compared to running.
  That can help build endurance. You can engage in prolonged workouts without the same wear and tear on your joints and muscles.
• Intensity Variation
  Cycling allows you to adjust the intensity of your training through gear changes and speed variations, making it suitable for interval training and helping to build stamina and muscular endurance.
• Muscular Endurance
  Cycling helps build muscular endurance in the legs, hips, and lower back. That can benefit other sports and activities.
• Cross-Training
  Cyclists often engage in cross-training, which can enhance body endurance and prevent overuse injuries, contributing to better fitness and endurance capacity.

Running

• Higher Caloric Burn
  Running burns more calories at the same time intervals than cycling. That can help with weight loss and improve cardiovascular endurance.
• Weight-Bearing Activity
  Running helps improve bone density and muscular and cardiovascular endurance.
  The constant impact can strengthen the musculoskeletal system.
• Overall Cardiovascular Fitness
  Running boosts cardiovascular health more efficiently due to the higher intensity of the workouts.
  That enhances heart and lung capacity, vital components of endurance and stamina.

Cycling vs. running: which is best for boosting endurance and stamina?

Running might do for you if your primary goal is to increase cardiovascular endurance and overall fitness with less concern about joint impact. It provides a comprehensive workout that challenges your cardiovascular system more intensely in a shorter period.

Put cycling on top of your list if you are concerned about joint health or are recovering from an injury. It allows for longer training durations, making them excellent for building endurance without the high-impact stress on the body.

Ultimately, the best exercise for building endurance and stamina is one that you can perform consistently and enjoy. Both running and cycling offer significant benefits, so your preference for one over the other will likely dictate your success and commitment to regular training.

For many athletes and fitness enthusiasts, combining cycling and running provides the best of both worlds, allowing for comprehensive development of endurance, stamina, and fitness while managing risks and maintaining interest and motivation.

Cycling vs. Running: Which is Best for Weight Loss?

Both activities are excellent for weight loss but work differently based on intensity, duration, and how your body responds.

Running

• Higher Caloric Burn
  Running burns more calories per minute than cycling, due to the higher level of physical exertion required to propel the body forward and sustain the movement.
  The high-calorie burn makes running particularly effective for weight loss.
• Afterburn Effect
  Running at a high intensity, such as sprinting or hill runs, can lead to a significant afterburn effect, where your body continues to burn calories after the activity.
• Accessibility
  Running is an accessible way to burn calories regularly, helping with weight loss.

Cycling

• Longer Duration
  Cycling allows longer exercise sessions, which can help with burning calories over time. Long rides can significantly contribute to caloric expenditure.
• Variable Intensity
  Cycling allows you to vary intensity more dynamically through different terrains and speeds.
  High-intensity interval training on a bike can also create substantial EPOC, similar to running.
• Muscle Building
  Cycling helps build muscle in the lower body. Increased muscle mass boosts metabolic rate, meaning your body burns more calories at rest.

Cycling vs. Running: Considerations for Effective Weight Loss

Total Caloric Expenditure

Weight loss essentially comes down to burning more calories than you consume. Running might burn more calories per minute, making it initially more attractive for quicker weight loss.

However, the ability to cycle for longer can equalize or surpass the caloric burn from shorter running sessions.

Sustainability and Enjoyment

The best exercise for weight loss is one that you can perform consistently and enjoy.

Enjoyment and ease of integration into your lifestyle are critical for long-term weight loss success.

Impact and Recovery

Running’s high impact might require more recovery time. That could limit the frequency of workouts.

Cycling, being lower impact, often allows for more frequent sessions.

Risk of Injury

Cycling has a lower risk of injury than running, which means fewer interruptions in a regular exercise routine, potentially leading to better long-term weight loss.

Cycling vs. running: which is better for weight loss? Both cycling and running are highly effective for weight loss.

Running may provide a faster calorie burn, but cycling’s ability to maintain longer and potentially more frequent workouts can offer comparable benefits.

For optimal results, incorporating both could address different aspects of fitness and weight loss while helping to prevent overuse injuries and keeping the workout regimen varied and enjoyable.

Cycling vs. Running: Which is Best for Cardiovascular Health

Both cycling and running are excellent activities for improving cardiovascular health, each offering unique benefits and slightly different impacts on the heart and circulatory system.

Cycling

• Lower Impact
  Cycling’s low-impact nature allows individuals, especially those with joint issues or recovering from injuries, to maintain regular cardiovascular exercise without the harsh impacts associated with running.
• Endurance and Heart Strength
  Long-duration cycling at moderate to vigorous intensities strengthens the heart muscle, improves circulation, and increases its efficiency.
• Variability in Intensity
  Cycling offers the flexibility to adjust intensity, helping to manage heart rate more precisely during workouts. That is beneficial for targeted heart rate training.
• Reduced Cardiovascular Risk
  Regular cycling can reduce the risk of heart disease, high blood pressure, and obesity, all contributing to cardiovascular health.

Running

• High Intensity
  Running elevates the heart rate quickly and to higher levels than cycling, offering robust cardiovascular training.
• Efficiency
  Running can lead to quicker improvements in cardiovascular fitness over shorter periods.
• Weight-Bearing Activity
  The weight-bearing nature of running strengthens bones and boosts cardiovascular health more intensely by requiring the body to supply oxygen and energy to more muscles.
• Higher Impact
  The high impact of running can interrupt regular exercise, potentially impacting long-term cardiovascular health.

Cycling vs. running: which is better for cardiovascular health? Individuals with joint problems or those prone to injury may find cycling a better choice. On the other hand, running might move to the top of your list if quick cardiovascular fitness gains are your priority.

Those looking at long-term, sustainable, less intense options might find cycling more appropriate.

In conclusion, both cycling and running can significantly boost cardiovascular health. Incorporate both activities into a fitness regimen for the best cardiovascular health benefits, providing variety and reducing the risk of injury from repetitive strain.

Cycling vs. Running: Which is Best for Maintaining lean muscle mass

Both cycling and running can contribute to maintaining and building lean muscle mass.

Cycling

• Muscle Engagement
  Cycling primarily targets the lower body muscles. The resistance element of pedaling can build and maintain lean muscle in those areas.
• Low Impact
  The lower-impact nature of cycling reduces the risk of injury, allowing for more frequent and longer-duration workouts and helping with muscle endurance and maintenance.
• Adjustability
  You can adjust for cycling intensity with gear changes and terrain, providing strength-building resistance. That can help with muscle growth and maintenance.
• Less Upper Body Engagement
  However, cycling does not significantly engage the upper body. Thus, it is less effective for building upper body muscle mass without additional cross-training.

Running

• Whole-Body Workout
  Running involves the core and upper body more than cycling, as these areas help stabilize and move the body, leading to better muscle tone and maintenance.
• Weight-Bearing Activity
  The weight-bearing nature of running helps maintain bone density and strengthens the muscles, tendons, and ligaments, which support muscle functionality.
• High Caloric Burn
  While running burns more calories, which is great for fat loss
• Higher Impact
  The high impact of running can interrupt regular training schedules necessary for maintaining muscle mass.
• Less Focus on Resistance
  Running lacks the direct resistance component cycling has, which is more effective for building larger muscle mass in the lower body.

Cycling vs. running: which is better for maintaining lean muscle mass? Cycling is more effective for building and maintaining lower body muscle mass due to the resistance aspect of pedaling. It can benefit those interested in enhancing leg strength and muscular endurance without the wear and tear on joints associated with high-impact activities.

On the other hand, running provides balanced muscle maintenance across the body, engaging the legs, the core, and the upper body. Thus, it can benefit lean muscle maintenance, especially with strength training exercises to counteract potential muscle loss from high-calorie-burning sessions.

In effect, both activities are excellent for cardiovascular health and can aid in maintaining a healthy weight, which is crucial for muscle maintenance. However, incorporating a mix of aerobic activities like running or cycling and strength training exercises is ideal. The combination ensures comprehensive fitness, promoting both muscular and cardiovascular health.

Cycling vs. Running: Which is Best for Keeping Fit

Both activities offer excellent health benefits and can effectively keep you fit.

Running should appear on top of the stack if you aim for high-calorie burn or total body engagement.

On the other hand, cycling should suit you more if you prefer a lower-impact activity due to joint health or enjoy longer sessions for fitness.

Cycling vs. running: which is better for keeping fit? The best fitness activity is one that you enjoy and can sustain long-term. Whether the thrill of cycling or the simplicity of running appeals more will influence your consistency and progress.

For many, combining cycling and running offers the best of both worlds, allowing varied, comprehensive fitness routines that enhance cardiovascular health, build muscle, and boost motivation through varied activities. That approach can help mitigate the downsides of each while maximizing the fitness benefits.

Cycling vs. Running: Which is Better Overall?

Whether cycling or running is “better” depends on your preferences, goals, and physical conditions.

Determining which is “better” ultimately boils down to what fits best with your lifestyle, physical health, and enjoyment.

Someone seeking high-calorie burn and simplicity might prefer running. On the other hand, cycling might suit a person looking for a low-impact activity.

Thus, to answer the question “Cycling vs. running: which is better overall?” We suggest incorporating both activities into your fitness regimen for a balanced approach, maximizing the benefits while minimizing the risks associated with each. That allows you to enjoy the advantages of each activity and keeps your routine diverse and engaging.

Final words from LiveLife

Both activities offer substantial benefits to help you achieve your goals when evaluating “cycling vs. running” for health and fitness. 

Cycling is one of the best low-impact exercises that promotes joint health and builds lower body strength, making it a suitable choice for those with joint concerns or seeking a less intense workout.

Running enhances cardiovascular fitness and bone density, providing a comprehensive workout you can perform almost anywhere with minimal equipment. 

Ultimately, the choice between cycling vs. running should hinge on personal preferences, physical condition, and specific fitness objectives. 

Understanding the unique advantages of each allows you to select the activity that aligns best with your lifestyle and fitness aspirations to ensure a sustainable and enjoyable training regimen.