Running and cycling are, by far, the commonest forms of aerobic exercise that people all over the world like to try. There has been a constant debate about the question, Is it better to cycle or run?

Several fitness gurus have chipped in and voiced their opinion on this matter. While both running and cycling have their pros and cons, picking between the two primarily depends on your fitness goal. In this article, we will help you discover what is best when it comes to cycling vs running for fitness.

Let us start by weighing out the pros and cons of running and cycling, respectively.

What are the Pros and Cons of Running?

What are the Pros and Cons of Cycling?

From the above comparison, it becomes clear that running and cycling are near about comparable to each other, and both have certain pain points. Now, to better understand the advantages offered by each, let us consider cycling vs running, which is better with respect to different fitness goals or expectations:

Cycling vs Running for Cardiovascular Health

Cycling and running both perform equally well in improving your cardiac health. Both activities can be classified as aerobic exercises that elevate the heart rate, thereby enhancing oxygen concentration in the body. Running and biking train your heart to be more efficient in pumping blood.

However, care must be taken to not over-indulge in vigorous cardio exercise. Several studies indicate that running or biking vigorously for more than five days a week or 60 minutes a day can have detrimental effects on your cardiovascular health.

Cycling vs Running for Burning Calories

When comparing cycling vs running, we often wonder, What burns more calories? It is a well-known fact that cycling burns 498 to 738 calories per hour while running burns 566 to 839 calories per hour. On preliminary examination, one may think that running is more effective in burning calories.

However, the calories burned during an exercise also depend on the intensity and length of time for which the activity is carried out. Given that cycling is gentler on the body, individuals can cycle for longer durations, which makes it equally potent as running without causing any resultant exhaustion.

It may also be mentioned herein that age, gender, and weight are also dependent factors of effective calorie-burning.

Cycling vs Running for Weight Loss

In order to lose weight, you need to create a calorie deficit, where you burn more calories than you consume. To maintain weight, the calorie intake and expenditure need to be balanced. As we have already discovered, running helps you burn more calories than cycling. Hence, running offers a greater potential to lose weight. However, once again, it is endurance that tips the scales in favour of cycling.

Are you wondering whether cycling or running is better to lose belly fat? Once again, the verdict is similar. Both cycling and running are effective in burning belly fat as long as you can maintain a calorie deficit. The only differentiating factor would be your ability to sustain the activity. In this regard, it is advised to practice interval training while cycling or running where vigorous periods are followed by recovery or low-intensity exercises.

Cycling vs Running for Building and Toning Muscles

Does cycling build muscles?

Does running tone muscles?

Cycling helps in developing the muscles present in your lower half as the pedals act as equipment for resistance training. While the muscles present in the top half are also involved, the muscles in the lower half of the body are more actively engaged in working against the resistance and bulking up. Hence, cycling helps in building muscles.

On the other hand, running makes use of all muscles present in the body. However, it does not engage them in a manner that will contribute to building muscles. What running does manage to achieve are stronger, more toned muscles.

Cycling vs Running: Injuries

While it has been established that cycling and running are both prone to injuries, the nature of the injury varies depending on the exercise.

As reported by the American Orthopedic Society for Sports Medicine, 48 percent of cyclists experience physical pain or discomfort in their necks with 36 percent in their groin or buttocks, 42 percent in the knees, 30 percent in backs, and 31 percent in their hands.

On the other hand, according to the American Journal of Sports Medicine, 66 percent of runners report at least one running injury. Shin splints, plantar fasciitis, iliotibial (IT) band syndrome, runner's knee are a few of the common injuries reported by runners.

These injuries are perfectly avoidable with a little care and attention. The distinguishing factor between the two activities rests in the fact that cycling leads to less muscle damage, inflammation, and soreness when compared to runners (as discovered by researchers). Hence, running causes more muscle trauma, while cycling offers improved chances of recovery.

Top 5 Reasons Why Cycling Can be Better Than Running

So far, it may appear that cycling and running are both similar in several aspects. If you are still on the fence regarding which form of exercise is better for you, here are some clear advantages offered by cycling:

Cycling vs Running: Frequently Asked Questions

Here are a few frequently asked questions when comparing cycling with running:

How much do I have to bike to equal running?

To convert your running miles into cycling miles or vice versa, you first need to consider the topology, efforts applied, and the pace of activity. When all the three factors coincide, the run-to-bike ratio can be assumed at 1:3.

This means that one kilometre of running at moderate effort is equivalent to three kilometres of cycling at the same effort for the same topology. Thus, you will have to put in thrice the effort for biking as you would have to while running.

Does cycling reduce waist size?

Yes! Cycling helps you burn calories, which results in weight loss throughout your body. As a result, you will not only lose belly fat but also cut off inches from your waist.

Does cycling make your legs bigger?

What is the better option - cycling vs running vs walking?

While cycling does bear a fair amount of advantage over activities like running and walking, it is a matter of personal preference while choosing the best and most effective workout.

Final Verdict

At the end of the day, the choice between cycling and running depends on your lifestyle and personal preference. Both options of cardio exercise are equally potent and efficient in meeting your fitness goals. Hence, the choice between the two is essentially your own call.

That being said, cycling does bear an unfair edge over running as it is comfortable and accessible to all irrespective of the individual's age or state of health. With cycling, you get to see the great outdoors without getting off your seat! Plus, your joints will thank you for that! One should also consider the fact that a cycle is a sustainable and planet-friendly form of conveyance to commute to work, which keeps you healthy even while on the run.

The advantage of cycling comes at a minor cost involved in purchasing a bike and safety gear, but it is well worth the investment, especially in the long run!