Some links on this page are affiliate links (including Amazon Associate links) which means that, if you choose to make a purchase, we may earn a small commission at no extra cost to you. We greatly appreciate your support!

Cycling vs Running: Which Is Best For Improving Fitness?

Ready to kickstart your fitness journey but can’t decide between running and cycling? You’re not alone! In fact, a recent study found that 68% of people struggle to choose between these two popular cardio workouts. Whether you’re a seasoned athlete or a fitness newbie, we’ve got you covered. Let’s dive into the epic showdown of cycling vs running to help you make the best choice for your health and fitness! 

The Benefits Of Cycling

Indoor cycling is a fantastic way to stay fit and have fun at the same time.  Here are some of the best benefits of hopping on a bike:

 

1. Low-Impact Cardiovascular Workout: Cycling is gentler on the body, making it a great exercise if you want a good workout without putting too much stress on your knees and hips. It’s perfect for people of all ages, whether you’re a fitness buff or just looking for a new way to help strengthen your heart.

2. Builds Leg Strength and Endurance: Regular cycling can help build muscle tone in your legs. Over time, you’ll notice your legs getting stronger and your stamina improving. This means you can ride longer distances without feeling as tired.

 

3. Improves Balance and Coordination: Riding a bike requires you to balance and steer, so cycling may help improve your overall coordination. Better balance can also help prevent falls and injuries in your everyday life.

 

4. Outdoor Exploration and Adventure Opportunities: Cycling lets you explore the great outdoors. You can ride through parks, trails, and even city streets, discovering new places and enjoying fresh air. It’s a fun way to experience nature and get some sunshine.

 

5. Social Aspect of Group Rides and Cycling Clubs: Joining a cycling club or going on group rides is a great way to meet new people and make friends. It’s also motivating to ride with others who share your interest in cycling. Plus, group rides can be safer and more enjoyable than riding alone.

Summary

Whether you’re looking for a fun way to exercise or a new hobby to explore, cycling has something to offer everyone!

The Advantages Of Running

Running is a popular way to get fit, and it’s easy to see why. Here are some of the top benefits of lacing up your running shoes:

 

1. High-Calorie Burn in Shorter Time: Running is one of the most efficient ways to burn calories. If you’re looking to shed some pounds or stay in shape, running can help you burn a lot of calories in a relatively short amount of time.

 

2. Requires Minimal Equipment: One of the best things about running is that you don’t need much gear. A good pair of running shoes and comfortable clothes are all you really need. This makes it an affordable way to exercise.

 

3. Boosts Bone Density: Running puts a healthy amount of stress on your bones, which helps them become stronger over time. This can help prevent bone-related issues as you get older.

 

4. Improves Mental Health and Reduces Stress: Running isn’t just good for your body; running is also great for your mind. Many runners find that hitting the pavement helps clear their minds and reduce stress. The endorphins released during a run can make you feel happier and more relaxed.

 

5. Convenient – Can Be Done Almost Anywhere: Running is incredibly convenient because you can do it almost anywhere. Whether you’re in a big city, a small town, or out in the country, you can always find a place to run. Plus, you don’t have to worry about gym hours or expensive memberships.

Summary

Running offers a simple and effective way to stay healthy and feel great. With these benefits, it’s easy to understand why so many people love to run!

Comparing Calorie Burn: Running Or Cycling

When it comes to burning calories, both cycling and running have their strengths. Let’s break down how many calories you burn running and biking:

 

Factors Affecting Calorie Burn in Both Activities: The number of calories you burn during exercise depends on several factors, including your weight, age, and fitness level. Additionally, the duration and intensity of your workout play a big role in energy expenditure.

 

Average Calorie Burn Rates for Cycling and Running: On average, running burns more calories than cycling. For example, a person weighing 155 pounds can burn about 298 calories in 30 minutes of running at a moderate pace. The same person cycling at a moderate pace might burn around 260 calories in the same amount of time.

 

Intensity Levels and Their Impact on Calorie Expenditure: The amount of calories you burn depends on the intensity level of your workout. Both cycling and running can be adjusted for intensity. Running faster or uphill will burn more calories, just as vigorous cycling on a challenging terrain will increase calorie burn.

 

HIIT Potential in Both Exercises: High-Intensity Interval Training (HIIT) is a great way to maximize calorie burn in a shorter time. Both cycling and running can be done in intervals, where you switch between high-intensity bursts and low-intensity recovery periods. This not only burns many calories per hour but also improves cardiovascular fitness.

Summary

Both cycling and running are excellent for burning calories. Your choice depends on your preferences, fitness goals, and what you enjoy doing the most. 

Impact On Joints: Which Is Gentler?

When it comes to taking care of your joints, the impact of your workout is an important consideration. Here’s how cycling and running compare in terms of joint impact:

 

Low-Impact Nature of Cycling: Cycling is a low-impact exercise known for being gentle on your joints. Because you’re sitting on a bike and pedaling, there’s less stress on your knees and hips. The smooth, circular motion of cycling helps reduce the risk of joint pain and injuries, making it a good option for people with joint concerns.

 

Higher Impact of Running on Knees and Ankles: Running, on the other hand, is a high-impact activity. Each time your foot hits the ground, it creates a jolt that travels up through your knees and ankles. Over time, this can put extra stress on these joints and potentially lead to pain or injury, especially if you’re running on hard surfaces or without proper footwear.

 

Benefits of Cross-Training to Reduce Injury Risk: To give your joints a break and prevent injuries, cross-training is a great idea. This means mixing different types of exercise into your routine. For example, if you’re a runner, adding cycling or swimming to your workout schedule can help balance out the impact on your joints and keep you injury-free.

 

Importance of Proper Form and Equipment in Both Sports: No matter which activity you choose, using the right form and equipment is crucial. For cycling, ensure your bike is properly adjusted to fit your body, and for running, wear supportive shoes designed for your foot type. Proper form helps minimize stress on your joints and can make your workouts safer and more enjoyable.

Summary

If joint health is a big concern for you, cycling might be gentler on your knees and ankles compared to running. But with the right approach, both activities can be part of a healthy fitness routine.

Cost Comparison: Gear and Maintenance

When deciding between cycling and running, the cost can be an important factor. Here’s a breakdown of what you might spend on gear and maintenance for each activity:

 

Initial Investment for Cycling: Getting started with cycling usually requires a bigger upfront investment. You’ll need to buy a bike, which can range from a few hundred to several thousand dollars, depending on the type and quality. Additionally, you’ll need a helmet, which costs around $50 to $150, and possibly other accessories like a bike lock, lights, and a pump.

 

Running Essentials: Running is generally cheaper to start. All you really need is a good pair of running shoes, which can cost between $60 and $150. Comfortable clothing, like moisture-wicking shirts and shorts, is also a good idea, but these are usually less expensive than cycling gear.

 

Ongoing Maintenance Costs for Bikes: Bikes require regular maintenance to keep them in good working condition. This can include tuning up the gears, checking the brakes, and occasionally replacing parts like tires or chains. Depending on how often you ride and where, maintenance costs can add up over time. A basic tune-up might cost around $50 to $100, and parts replacement can vary.

 

Frequency of Replacing Running Shoes: Running shoes typically need to be replaced more frequently than bike parts. On average, running shoes should be replaced every 300 to 500 miles, which could be every 6 to 12 months if you’re running regularly. This cost is ongoing, but it’s generally less than maintaining a bike.

Summary

While cycling is more expensive to get started, running usually involves more frequent purchases of a quality pair of running shoes. Both activities offer ways to stay fit, but your choice might depend on which cost fits better with your budget. 

Click Here For Our Full List Of The Best Budget Exercise Bikes Of 2025

Time Efficiency and Convenience

When choosing between cycling and running, considering how each fits into your daily life can be important. Here’s how they stack up in terms of time efficiency and convenience:

 

Commuting Potential of Cycling: Cycling is not only a great workout but also a practical way to get around. If you live close to work or school, you can use your bike for commuting, which saves time and money on transportation. It’s a convenient way to fit exercise into your day without needing extra time just for a workout.

 

Ease of Incorporating Running into Daily Routines: Running is incredibly easy to fit into your schedule. You can go for a run almost anywhere and at any time. All you need is a good pair of shoes and a safe place to run. Whether it’s a quick jog around the block or a longer run in the park, it’s straightforward and flexible.

 

Time Required for Effective Workouts in Each Activity: Both cycling and running can be time-efficient, but they offer different benefits. Running usually burns more calories in a shorter period compared to cycling. For instance, a 30-minute run might be more effective than a 30-minute bike ride if you’re looking to maximize calorie burn. However, cycling can be less intense, allowing you to exercise for longer periods without feeling as exhausted.

 

Accessibility in Urban vs Rural Environments: Running is highly accessible in both urban and rural areas. You can run on sidewalks, trails, or even through your neighborhood. Cycling, while also versatile, can depend on having good bike lanes or safe roads. In urban areas, bike lanes and cycling infrastructure can make biking convenient, while rural areas might require more planning to find safe routes.

Summary

Both activities are time-efficient and convenient in their own ways. Cycling offers the added benefit of being a practical commuting option, while running is easy to integrate into any routine and location. Your choice might come down to what fits best with your lifestyle and where you live. 

Building Muscle and Overall Fitness

When choosing between cycling and running, it’s helpful to know how each activity affects your muscle mass and overall fitness. Here’s a breakdown of what each exercise targets:

 

Primary Muscle Groups Targeted in Cycling: Cycling primarily works your lower body muscles. As you pedal, you engage your quads, hamstrings, calves, and glutes. It’s great for building leg strength and endurance. While cycling does involve your core for balance, the focus is mainly on the legs.

 

Full-Body Workout Potential of Running: Running offers a more full-body workout. While it mainly works your legs, running also engages your core and upper body. Your arms swing with each stride, which helps tone your shoulders and arms. The constant movement and balance needed while running give your entire body a workout.

 

Cross-Training Benefits of Combining Both Activities: Mixing cycling and running into your fitness routine can provide a balanced workout. Cycling builds strong leg muscles and improves cardiovascular fitness, while running boosts overall endurance and engages different muscle groups. Combining both can prevent overuse injuries and keep your workouts varied and interesting.

 

Impact on Core Strength and Stability: Both cycling and running require core engagement, but in different ways. Running tends to work your core more intensely because of the constant need to stabilize your body with each step. Cycling, on the other hand, uses your core to maintain balance and stability, though it’s less intense compared to running.

Summary

Cycling and running each target different muscle groups and offer unique benefits. Combining both can enhance your overall fitness and provide a well-rounded exercise routine. 

Conclusion

So, which wins in the cycling vs running debate? The truth is, both offer incredible benefits for your physical and mental well-being. Your choice ultimately depends on your personal goals, lifestyle, and preferences. Why not give both a spin (pun intended!) and see which one gets your heart racing – in a good way? Remember, the best exercise is the one you enjoy and can stick to consistently. So lace up those running shoes or hop on that bike, and start your journey to a healthier, happier you!