Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Running and cycling are definitely among the most popular aerobic activities worldwide. If you are struggling to choose between them, this running vs cycling comparison will help you decide. Below, we’ll cover the similarities, differences, and key criteria for choosing the best activity for your goals.
Running vs Cycling Comparison: Which is Better?
Although they are both excellent activities, make your choice according to your goal. Generally, running burns more calories than cycling. At the same time, cycling contributes significantly more to muscle mass building and is better for joint health. Both activities are extremely good for cardiovascular health.
Cycling and Running: Key Similarities
There are some similarities between both activities:
- You can do both activities outdoors, but also on trainers: the treadmill and the exercise bike.
- Both increase heart rate and contribute to cardiovascular health.
- Both activities have meditative effects (reduce stress levels) along with high calorie expenditure.
Detailed Comparison: Positive and Negative Aspects of Running and Cycling
1. Calorie Expenditure
Calorie expenditure in both running and cycling depends on the intensity of the activity and the duration of the workout (along with other factors, such as body weight, age, gender, etc.). Generally, running burns more calories because the exerciser moves much more during the motion (while cycling, you are mostly sitting). On average, a person weighing 65 kilograms will burn about 135 calories in 10 minutes of running and 65 calories in 10 minutes of cycling at a speed of .
2. Weight Loss
Weight loss is achieved, simplified, by achieving a calorie deficit. By that logic, since running burns more calories, it should be better for weight loss. However, the calculation is not that simple… especially when you know that we will find it very difficult to run for 60 minutes or more, while cycling enthusiasts will easily spend several hours on the bike without much problem. In addition, cycling puts much less pressure and risk on your joints, so it is an activity that is more often recommended for those who are overweight. Furthermore, a study conducted by Wasse et al. showed that both activities reduce appetite, so in this decision, you should choose according to your own affinity, but if you are overweight, give a slight advantage to cycling.
3. Heart Health
When talking about the health of the heart and blood vessels, it is difficult to give preference to any of these activities. Just don’t overdo it. Namely, a study conducted by O’Keefe et al. showed that over 5 hours of intense training per week (more than an hour a day) has a harmful effect on heart health.
4. Maintaining Lean Muscle Mass
Although running does not contribute to increasing muscle mass, it can affect fat melting and a more defined look. However, if your goal is to increase muscle mass, you will also have to include strength training alongside running.
Other Factors That May Influence the Decision
In addition to the impact on muscle mass and weight loss, there are other factors that influence the choice between these two activities. If we compare material needs, cycling is a more expensive activity, although you can also spend quite a bit when buying quality shoes and other running equipment. However, the initial investment is much greater with cycling, because in addition to the bike, you must also invest in a quality helmet, spare tires, and basic equipment.
Conclusion
As is evident from the text, we will find some benefits and negative aspects for both running and cycling. Although you should choose according to your own goal, we advise you to choose according to your interest. Namely, if you choose an activity that is “on paper” better, but you like it less and do not enjoy it, there is a good chance that you will give up quickly, so you will not benefit at all. Choose the one you will enjoy and be able to do regularly and for a long time, and then the results will follow.
