Cycling and running are two popular ways to stay active all year round—they’re both great options to improve and maintain physical and mental health. But one option may be better than the other in certain situations—running, for example, may burn more calories, while cycling may be easier on your joints.
Both cycling and running burn calories, but running generally burns more calories in a shorter amount of time, since it typically requires more muscle use and more effort. A 30-minute run usually burns more calories than a 30-minute bike ride at a steady pace.
However, cycling can still support weight management, especially when done at higher speeds, for longer distances, or when incorporating hills or interval training. Since cycling is generally easier on the body, most people are able to cycle longer than they can run, which makes up for the lower calorie burn.
One of the biggest differences between cycling and running is the impact it places on your joints. Since running is a weight-bearing form of cardio, it’s higher-impact than cycling and puts more stress on your knees, hips, ankles, and feet. For some, especially if you have joint pain or previous injuries, running can cause more discomfort and even overuse injuries.
Cycling, on the other hand, is considered a low-impact exercise since your body weight is supported by the bike. This makes cycling a great form of cardio if you have joint pain, arthritis, or are recovering from an injury. It is also a great option for older adults, or if you’re just getting into exercising and want a more gentle workout.
Cycling and running are excellent forms of aerobic exercise that offer a great deal of benefits for your heart and lungs. They both increase your heart rate, improve circulation, and help your body better use oxygen. Over time, this can lower your risk of heart disease, high blood pressure, and diabetes.
Both cycling and running build endurance and strengthen muscles, especially in your lower body. When done regularly, both cycling and running can improve stamina and boost energy levels.
Running mainly works the muscles in your legs, including your hamstrings, quads, glutes, and calves. It also works your core muscles, helping you remain upright at your trunk. Because it is a weight-bearing exercise, it can also help strengthen bones.
Cycling also targets legs, especially the quads and glutes, but places less demand on your upper body. Cycling generally builds more muscular endurance and strengthen in the lower body with less strain than running.
Running is one of the most accessible forms of exercise, since it requires minimal equipment– all you need is a good pair of shoes and a safe place to get out and run. It can be done almost anywhere at any time, making it generally easy to fit into a busy schedule.
Cycling requires more equipment—a bike, shoes, and if done outdoors, a helmet and access to safe bike paths or bike lanes. However, cycling may feel more enjoyable for longer workouts since it is lower-impact than running.
In addition, access to indoor bikes and treadmills can also make it easier to cycle or run year-round.
Both cycling and running can improve mental health by boosting mood and reducing stress and anxiety, since exercise releases feel-good chemicals in the brain, including:
- Endorphins, or natural pain relievers that can reduce stress and lead to feelings of calm (often the chemical linked to “runner’s high”).
- Serotonin helps regulate mood, sleep, and appetite and can reduce anxiety and depression symptoms.
- Dopamine supports motivation, pleasure, and reward, and can improve focus and drive.
When choosing a form of exercise, enjoyment matters. If you like what you’re doing, you’re more likely to stick with it long-term. Some people prefer the simplicity or fast pace of running, while others may enjoy the freedom and scenery of cycling.
Start by choosing the activity that helps you meet your fitness goals, feels best for your body, and fits into your lifestyle. Remember– you don’t have to choose just one– plenty of people combine cycling and running to stay fit and healthy.
Start slow, increasing the intensity of the run or the ride overtime, and talk with your healthcare provider if you have pain, injuries, or other health concerns before beginning a new exercise routine.
