Which Is Better Running Or Cycling: 9 Comparisons [For Health]

Cycling and running elevate your heart rate, helping you burn calories and build strength. It may burn more calories than cycling, but it’s also higher-affected and potentially more challenging for some people.

Both cycling and running improve endurance and stamina, but cycling is superior for building stamina. Biking allows you to sustain maximum pedaling effort for longer than running. Cycling is gentler on the body, allowing you to do it for a more extended or faster pace than running.

In our blog post, which is better running or cycling, some comparisons, we unpack the advantages, differences, and potential drawbacks of each to help you make an informed decision tailored to your fitness goals.

Which Is Better Running Or Cycling: 9 Comparisons

When comparing running and cycling, both activities offer unique benefits and considerations. Here are some critical comparisons to help you determine which may be better suited for your fitness goals:

Cardiovascular Benefits of Running vs. Cycling

When comparing the cardiovascular benefits of running versus cycling, both activities offer substantial advantages for heart health and overall fitness. Running is a high-affected form of cardio that can significantly improve cardiovascular endurance and strengthen the heart muscle. It also enhances lung function by increasing oxygen intake during vigorous aerobic activity.

Cycling provides lower-impact alternatives that are gentle on the joints while offering excellent cardiovascular benefits. Cycling improves blood circulation, cardiovascular fitness, and coronary artery health by reducing coronary artery disease risks and increasing HDL (good) cholesterol levels.

Muscle Engagement in Running vs. Cycling

Running targets the quadriceps, hamstrings, calves, and glutes. These muscles work together to propel the body forward during each stride. A strong core, including abdominal and lower back muscles, stabilizes the body and maintains proper running posture. Engaging the core helps improve running efficiency and balance.

Cycling heavily engages the quadriceps in the front of the thighs. These muscles are vital for pedaling and generating power throughout the cycling motion. The hamstrings at the back of the thighs act as stabilizers and support the quads during cycling.

They help pull up the pedals and contribute to the overall pedal stroke. The gluteus maximus and medius muscles are activated during cycling to stabilize the hips and generate force while pedaling.

Joint Impact: Running vs. Cycling

For the impact on joints, the choice between running and cycling boils down to a trade-off between intensity and joint strain. Running, known for its high-affected nature, can be harsh on the joints, especially the knees, as the repeated pounding motion can lead to wear and tear. This impact is amplified for persons with existing joint issues or those prone to injuries.

Conversely, cycling offers a lower-affected alternative that is kinder to the joints. The smooth, circular pedaling motion reduces the stress on the knees while providing an effective cardiovascular workout.

Calorie Burn: Running vs. Cycling

Several factors come into play when comparing calorie burn between running and cycling. Running is a higher-intensity exercise that typically burns more calories per minute than cycling because of the increased effort and impact involved. A runner burns calories depending on various factors such as speed, distance, terrain, and body weight.

Cycling can also burn calories, especially when pedaling at a higher intensity or for longer distances. About 488-738 calories are burned per hour. Even though cycling burns fewer calories than running per minute, it is a sustainable exercise that allows for more extended calorie expenditure without excessive strain on the joints.

Weight loss: Running vs. Cycling

Running’s repetitive motion engages multiple muscle groups. It elevates heart rate, leading to increased calorie expenditure during the activity and post-exercise because of the metabolic boost known as excess post-exercise oxygen consumption (EPOC). The intensity of running can effectively burn fat and promote weight loss.

While cycling may burn fewer calories per hour than running, it can still provide a challenging workout targeting the lower body muscles. Cycling at a vigorous pace or incorporating interval training can enhance calorie burn and fat loss, the results being enhanced when combined with a well-rounded fitness routine.

Comparison Of Running And Cycling For Reducing Belly Fat

Running can reduce harmful belly fat. High-intensity aerobic training, including sprinting, running uphill, and variable running (HIIT), can significantly increase metabolism and reduce belly fat. Excess visceral fat in the abdominal region puts people at greater risk of health problems. Reduced body fat also reduces the risk of heart disease.

Cycling can effectively burn calories and improve cardiovascular health, which can help reduce overall body fat percentage, including fat around the belly. Regular cycling, especially at higher intensities or incorporating interval training, can boost metabolism and promote weight loss, including abdominal fat.

Mental Health Benefits: Running vs. Cycling

Both running and cycling offer unique advantages for mental health. Running is known for its ability to release happiness hormones called endorphins, which boost mood and reduce anxiety and stress. The rhythmic motion of running can also be meditative, giving many people a sense of calm and clarity. Additionally, the sense of accomplishment from reaching running milestones can enhance self-esteem and confidence.

Cycling offers a low-affected cardiovascular workout that can still elevate mood and reduce symptoms of depression. The experience of cycling outdoors provides a renewed sense of connection with nature and a change of scenery that can uplift spirits.

Risk of Injury: Running vs. Cycling

Runners are exposed to a high level of impact when they run, which is harmful to their joints, muscles, and tendons. This increases the likelihood of injuries like osteoarthritis and shin splints, especially if proper form and recovery practices are not adhered to.

Because of the repetitive nature of the activity, several types of overuse injuries are common among runners, which can lead to strains and sprains.

Cycling is ‌considered a low-affected sport that is gentler on the joints compared to running. However, cyclists can still experience overuse injuries, particularly knee, back, and wrist injuries.

Prolonged periods of biking without proper bike fit adjustments or breaks can contribute to issues such as tendonitis and nerve compression. Additionally, cyclists are at risk of accidents and injuries from falls or collisions, especially when riding in traffic or challenging terrain.

Cost Considerations: Running vs. Cycling

Running is a relatively inexpensive sport compared to cycling. Running costs typically include a good pair of running shoes, ranging from moderate to high-end, depending on the brand. Besides moisture-wicking clothing, supportive sports bras, GPS watches, and hydration belts, beginner runners may benefit from additional gear. Running clubs and organized races may require registration fees, but these expenses are optional.

Cycling‌ often requires a more significant initial investment because of the cost of purchasing a bicycle. The price range for bicycles varies widely depending on the type (road bike, mountain bike, hybrid bike, etc.), brand, and quality of components.

In addition to the bike, cyclists may need to budget for essential accessories such as a helmets, cycling shoes, gloves, and clothing. Maintenance costs for bikes, including tune-ups, repairs, and replacement parts, should also be factored in.

Conclusion

Both running and cycling have unique benefits and considerations. However, whether one is superior ultimately depends on your fitness goals, physical abilities, and personal preferences. Running is an efficient calorie burner that engages multiple muscle groups, boosts cardiovascular endurance, and improves mental well-being.

Cycling is gentler on the joints, making it ideal for those with existing joint issues or who prefer a lower-affected form of cardio. It also enhances heart health, engages vital muscles, and elevates mood.

So, whether you pound the pavement or hit the pedals, you’re making a fantastic decision for your health. Remember to consider all relevant factors – physiology, lifestyle, budget etc, before choosing the right fit for your fitness journey.