- Cycling and running are great forms of aerobic exercise that can help you build muscle and strengthen your heart.
- Cycling can be a safer form of exercise as it puts less stress on your joints, making it a good option for those who are overweight or have arthritis.
- Running burns a little more calories per hour than cycling, which means it can help you lose weight faster.
- Visit the Insider Health Reference Library for more advice.
Cycling and running can improve health, especially heart health. Since they offer many of the same benefits, it can be difficult to say which one you should choose. Here are some of their similarities and differences, to help you decide what is right for you.
Both are good for cardiovascular health
Aerobic exercise, or cardio, keeps the cardiovascular system healthy. According to the United States Department of Health and Human Services, adults should do 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity.
Both cycling and running are beneficial forms of aerobic exercise. A large 2017 study in the UK found that people who cycled to work had a lower risk of cardiovascular disease than those who walked to work or did not actively commute.
Meanwhile, a large 2013 study found that running reduced the risk of high blood pressure and high cholesterol, which can lead to
heart disease
.
Running is better for burning calories
The number of calories you burn when running or cycling depends on how hard you are working. For example, a 185-pound person can burn the following number of calories per hour:
- Moderate stationary cycling: 622 calories burned
- Moderate cycling outdoors (at a rate of 14-15.9 mph): 888 calories burned
- Vigorous outdoor cycling (at a pace of 16-19 mph): 1,066 calories burned
- Running (at a pace of 11.5 minutes per mile): 800 calories burned
- Running (at a rate of 9 minutes per mile): 976 calories burned
- Running (at a rate of 8 minutes per mile): 1,110 calories burned
Generally, with running, “you will get more return on your investment – you burn more calories and increase your heart rate while running,” says Kaitlin Donner, DPT, owner of New Wave Physiotherapy and Sports Rehabilitation in Rockledge, Florida. “You can get the same benefits in less time while running compared to cycling.”
Both are good for weight loss
Running and cycling can help you lose weight. But because you can burn calories faster by running than cycling, running can generate weight loss results faster than cycling, says Marques Garcia, a 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, when combined with healthy eating practices, was recommended to help people lose weight.
Both strengthen the muscles
Cycling and running work many of the same muscles, especially in the lower body. This includes the following muscle groups:
- Quads
- Hamstrings
- Calves
- Buttocks
However, your muscles do not need to exert a lot of strength to run or ride a bicycle, so none of the forms of exercise create much muscle mass. For this, it is necessary to do some strength training, such as weight lifting, which requires more resistance.
Meanwhile, running works your upper body and abdominal muscles more than cycling, because your whole body moves while you run, says Garcia.
Cycling is better to prevent injuries
Since running is a high-impact exercise, it puts pressure on your joints, so the potential for injury from overuse is greater than in cycling. About 60% of runners, at some point, suffer an injury that prevents them from running.
Some common injuries are:
Still, cyclists can also suffer injuries from overuse. Some of these injuries include:
- IT band syndrome
- Patellar quadriceps tendonitis
- Foot numbness
With cycling, the biggest danger is getting hit by a car or falling off the bike. Therefore, if you are a beginner and will be cycling outdoors, it is important to learn how to cycle safely.
If you have knee or back problems, other injuries or any chronic health condition, Garcia says he would not recommend starting to ride a bike or run without first getting your doctor’s permission.
Also, if you are overweight, have a history of heart attacks, knee pain or high blood pressure, Donner recommends that you start with cycling, as running causes more stress on the body and joints.
Which one is right for you?
The right choice for you depends on personal preference – in general, the best type of exercise is the one you will do over time.
For one thing, running requires less equipment and preparation before you walk out the door, so it can be easier to fit into your routine. On the other hand, riding a bicycle can seem more fun.
Or you may want to do both. Changing your routine “can make it much more engaging and motivating to follow,” says Donner. Cycling and running on alternate days, or even switching from one to the other in the middle of a workout, can liven up your routine.
Insider Takeaway
Incorporating cycling or running – or both – into your exercise routine offers valuable health benefits, especially if you combine them with strength training.
“Often, when people start running, they think they hate it,” but they like it when they get used to it, says Donner. So don’t let the way you feel in the first race determine whether you’re going to follow it, she says. “Wait a week or two, and if you still hate it, there are many other ways to do cardio and cycling. But give it a try.”