Fitness Training
Decide whether cycling or running is better for you based on your personal preferences and goals — or choose a mix of both.
Whether with feet bouncing off the pavement or wheels sailing down the asphalt, outdoor cardio exercise is a wonderful way to experience the world, burn some calories, and improve one’s health. Some people, though, may be more drawn to a beginner’s cycling plan than any sort of running — and for some people, the opposite may be true. Either way, as Red Bull cyclist Simon Andreassen says, one’s activity of choice should always be fun.
“I believe that I'm where I am today because my huge passion for biking started at a very young age and because I've always done it with a sense of fun,” Andreassen said. “I would do it every day even if it wasn't my job.”
Keep reading to learn all about the benefits of cycling vs. running and get a sense of which one you’d rather try (or choose both).
01
Calorie burn
No two athletes burn exactly the same amount of calories while exercising, but there are ballpark estimates for how many calories each of these cardio workouts burns. Low-pace or moderate cycling may burn 300 calories per hour. Strenuous cycling may burn 600 calories per hour, and full-on road racing may burn as much as 1,000 calories per hour.
One of the main benefits of running is that it generally burns more calories than cycling at every level of activity. Running often burns 560 to 1,040 calories per hour, and even jogging at a moderate pace can land calorie expenditure in this range.
Although the calorie burn differences between cycling and running might suggest that the latter is better, a mix of both might be the best bet. At lower paces, cycling is often easier than running to sustain for longer periods over which more calories are burned. However, running typically burns more calories in less time, so if this is your main cardio goal, you may want to give running a try.
In short, cycling and running efficiency may differ substantially, but a mix of both may be best. Those who can commute via bike to casually burn calories and run once or twice per week to more aggressively burn calories may most effectively manage their health.
02
Muscle engagement and strength-building
The muscles used in running vs. cycling overlap somewhat. Legs certainly play a huge role in both, especially the glutes (buttocks muscles) and quadriceps (a.k.a quads), the giant muscles in the thighs. The hamstrings and calves come into play for both cycling and running too, but the latter much more strongly activates the hip flexors. Not that cyclists can’t target these muscles: They come into play when standing above the saddle and continuing to cycle.
Beyond the legs, both running and cycling target the upper body and core, as does a full cycling strength workout. The arms keep cyclists stable on their bikes and propel runners forward, and the core stabilizes the torso during both exercises. Additionally, both exercises can build leg muscle, but it’s more common to hear that running, instead of cycling, tones the legs. Sprinting may be better for toning than long-distance running.
03
Impact on joints and injury risk
One of the biggest benefits of cycling over running is that it may impact the joints less — running is often said to strongly impact the legs and knees. However, incorrect form or overly frequent cycling can exacerbate knee pain. Additionally, it may be a myth that runners are destined to have knee problems, though running on asphalt, concrete, or other hard surfaces while injured should be avoided.
Cyclists who set an appropriate seat height, wear supportive shoes, use proper form, and warm up and cool down adequately are less likely to sustain knee injuries. For stationary bikers, setting an appropriate level of resistance minimizes injury risks too. Runners are also more likely to keep injuries at bay if they warm up and cool down properly and run in supportive shoes. Hydrating well and stretching before and after are especially important for both groups of athletes.
04
Bone density and health
Since the motion of cycling doesn’t put substantial strain on bones, it contributes little to bone growth. Another major reason biking isn’t a weight-bearing exercise: It involves sitting, so there’s less need to hold the body upright against gravity.
By comparison, a 2019 study published in the Journal of Exercise Rehabilitation found that long-distance, club-level running may increase bone formation markers. Perhaps most importantly, running is a weight-bearing exercise since staying upright requires work against gravity.
05
Accessibility and cost
Running requires moisture-wicking clothing that’s appropriate for the seasons, as well as high-quality running shoes, sunglasses, and sunscreen when the weather calls for it. Some nice-to-haves depending on the running conditions include rain gear, headphones or earbuds, a running belt or armband, and reflective gear. Long-distance runners may do well to bring a water bottle designed for runners on their adventures, but short-distance runners can sometimes wait until after the run to hydrate.
Cyclists, of course, need a bike. They also need a helmet, weather-appropriate moisture-wicking clothes, sunglasses, sunscreen, and, if making stops along the way, a bike lock. They may also benefit from quick-fix repair items such as a pump, spare tube, and a multi-tool. Beyond that, nice-to-haves include rain gear, a first-aid kit, and a basket or bag attached to the bike.
It’s clear that running costs less to get into and to maintain. The cost of a bike varies on the kind you're looking at and same goes for a quality cycling helmet that stands the test of time and regular wear. Then, there’s the cost of buying quick-fix equipment and getting annual tune-ups, as well as cycling fitness tracking equipment.
Choosing the best workout: cycling or running?
For athletes on a budget, running may be the more effective choice for getting adequate exercise. Those concerned about joint impacts may prefer biking, whereas those worried about bone density may prefer running. Both exercises are effective for calorie burning, cardiovascular health, muscle engagement, and strength-building. Athletes who prioritize their personal goals and exercise preferences will have no trouble choosing the right exercise — and for those who don’t lean heavily in one direction or the other, a mix of both is always a win.