Let’s settle an age-old fitness debate that’s probably as intense as the pineapple on pizza controversy: cycling versus running.
As cycling enthusiasts, we might be a tad biased, but let’s break this down fairly and see how these two popular cardio workouts stack up against each other.
Calorie Burn: The Numbers Game
Running might win the sprint when it comes to immediate calorie burn, but cycling plays the long game. Very rough figures, as everyone is different, but: a 30-minute run at a decent pace burns about 330 calories, while cycling clocks in at around 250 calories.
But here’s where it gets interesting: cyclists can typically go longer and harder without feeling like they’ve been through a washing machine.
This means the total calorie burn often ends up higher for cycling sessions.
Joint Impact: Your Body’s Future Self Will Thank You
Running is essentially controlled falling, with each step sending shockwaves through your joints. Meanwhile, cycling lets you glide along like a majestic gazelle (on wheels).
The low impact nature of cycling means you can exercise more frequently without your knees staging a revolt.
This makes it particularly appealing for anyone with joint issues or those who prefer their workouts without a side of ibuprofen.
Muscle Development
Both activities strengthen the lower body. Running primarily builds muscle tone in the quads, glutes, and hamstrings.
However, cycling, which involves working against the resistance of pedals, is particularly effective at building muscle mass in these areas, especially the quadriceps. This resistance training can lead to a noticeable burning sensation in your quads after a tough session.
If building lower body strength and mass is a key goal, the resistance element of cycling can offer a distinct advantage.
Bone Density
Running, being an impact-based activity, has benefits for bone density. Studies suggest that exercise that puts strain on your skeleton, like running, can be a boon for bone health, potentially leading to stronger bones.
This is an area where cycling, as a low-impact activity, does not offer the same direct bone-strengthening benefits. However, while running can improve bone density, it must be introduced gradually and supported by good nutrition and recovery to prevent impact-related injuries.
VO2 Max Development
Both activities can significantly improve your cardiovascular fitness.
Interestingly, cyclists typically show better VO2 max results when tested on bikes, while runners excel in running tests.
The advantage of cycling is the ability to push harder for longer without the same physical toll on your body.
Weight Loss: Shedding Those Pounds
Both activities are excellent for weight management when done consistently. Indoor cycling can burn around 369 calories per 30-minute session, compared to 288 calories for a moderate run.
The best part about cycling?
You can do it more frequently without feeling like you’ve been through a very intense obstacle course (hello Gladiators!).
Suitability for Beginners / Accessibility
The sources offer comparison points for individuals new to exercise.
Running is presented as natural, requiring only shoes, and easy to adjust for beginners. On the other hand, cycling is considered generally better for people new to working out because it’s easier on the joints and tendons, and doesn’t demand as much hip and trunk strength as running.
This makes for a direct comparison on how approachable each activity is for novices.
Integration into Routine / Practicality
For cyclists, this is a particularly relevant point.
- Running “really just requires a good pair of running shoes and a safe stretch of road”.
- Cycling, however, can be easily worked into a daily routine, such as commuting to work, which studies suggest can make workers more productive and happier.
While less about direct physiological benefits, the practical ease of incorporating an activity into daily life is a significant factor in choice.
And That’s It!
Whichever activity you choose, remember that consistency beats intensity every time.
Whether you’re team two-wheels or team two-feet, the important thing is to keep moving.
Love this article? Share it with your fitness-obsessed friends and let the debate begin! 👇
