Difference Between Cycling and Running & Which one is Better for You?

Running and cycling are undoubtedly two of the best cardio sports in the world. However, deciding which one to attempt might be challenging if you want to add more exercise into your life and build some stamina.

When comparing cycling vs. running, running will usually burn more calories than cycling, but this does not inevitably make it the winner. It is essential to note that running is more difficult on your joints since it is a high-impact activity, whereas cycling is low-impact. Now, let us get into some details about both to decide which is more effective for your lifestyle.

Cycling is a low-impact, healthful sport that may be enjoyed by individuals of all ages, from toddlers to seniors. It is also inexpensive and environmentally friendly.

Nevertheless, riding your bike to work or the store is among the most time-efficient methods to include regular exercise into your daily routine. Every day, an estimated one billion people around the globe ride bicycles for transportation, entertainment, and sport.

Running is an aerobic fitness activity that raises your heart rate and, when done consistently, can enhance your aerobic ability and cardiovascular health. When you run, your body moves quicker than when you walk. However, you can also jog, which starts at a leisurely pace (is appropriate for a long-distance runner), or you can sprint, which is a means to cover short distances quickly.

Running strengthens your glutes, hip flexors, hamstrings, and other muscles. Some runners also benefit from incorporating high-intensity interval training or other types of cross-training into their running routine.

However, besides these, there are some other in-depth differences between cycling and running. A few of those are explained in detail below:

1. Building Muscle

Your lower body can gain muscle via cycling. On the other hand, running won't result in much mass gain but can assist you in building stronger and better toned muscles.

Leg muscles are primarily developed by resistance training while cycling. Although the muscles in the upper half of your body are likewise active, they are not nearly as tense as those in your lower half.

Additionally, running doesn't use the muscles in a way that will help you gain a lot of bulk because it employs all of them simultaneously. But when you utilise them and strike the ground, your bones and muscles will get stronger.

2. Cardiovascular Health

Running and cycling both have comparable cardiovascular benefits and can strengthen your heart. If you persist with the more enjoyable activity, you'll be more inclined to persevere and gain results.

If you bike or jog vigorously, you might want to limit your daily activity to no more than 60 minutes. A study revealed that engaging in intense exercise for more than 5 hours per week, or 60 minutes per day, could harm your cardiovascular health.

3. Toning Muscle

Running uses more of your body and burns more calories, so it may be preferable for toning muscles. If you want results, you must increase your weight training and perhaps alter your diet. Low body fat and general physical fitness are the usual causes of the appearance of lean, toned muscles.

According to a study, exercising four to five times per week helps active older persons retain their muscular tone. Exercising for a lengthy period of time without experiencing muscular weariness is also essential for toning.

4. Calorie Burning

The intensity and duration of your workout will determine how many calories you burn while cycling or running. Your weight, age, gender, and other individual factors can also impact the results.

Running employs more muscles than cycling, which generally burns more calories. Conversely, cycling is easier on the body, and you can go farther or quicker than you can run. Additionally, you'll burn more calories while running or cycling uphill than doing the same workout on a flat surface.

In general, an individual weighing 140 pounds typically burns 64 calories per 10 minutes on a bike travelling at 10 mph and 132 calories per minute while running.

Understanding these muscles and their roles in both running and cycling can help athletes focus on specific strength and flexibility exercises to enhance performance and prevent injuries in each sport. Here are the major muscles involved in running and cycling:

1. Quadriceps (Quads)

The quadriceps extend the knee and propel the body forward during running. They absorb shock upon landing and help maintain stability. The quadriceps are highly engaged in cycling, particularly during the downstroke phase, extending the knee against resistance.

2. Hamstrings

Hamstrings act to flex the knee and extend the hip during the swing phase of running. Hamstrings play a vital role in cycling by flexing the knee during the upstroke phase and assisting in hip extension, especially in the latter part of the pedal stroke.

3. Calves (Gastrocnemius and Soleus)

These muscles work together to plantar flex the ankle (push off the ground) during running. Calves help stabilise the ankle and foot during cycling, particularly in maintaining pedal position.

4. Gluteal Muscles (Glutes)

Glutes are important for hip extension and pelvic stabilisation, helping maintain posture and preventing excessive hip drop. They are also crucial in cycling to generate power during the downstroke phase.

5. Hip Flexors (Iliopsoas)

These muscles assist in lifting the thigh during the swing phase and help maintain proper hip and pelvic alignment. Hip flexors pull the thigh upward during the upstroke cycling phase, contributing to overall pedalling efficiency.

6. Abdominal Muscles

Abdominal muscles stabilise the torso, pelvis, and spine during running, aiding in maintaining posture and balance. Abdominals help transfer power efficiently from the legs to the pedals and maintain a stable cycling position.

7. Deltoids and Triceps

These muscles assist in arm swing and help maintain balance and coordination. Deltoids and triceps provide stability to the upper body, especially during standing climbs and sprinting in cycling.

8. Tibialis Anterior

Tibialis Anterior muscle dorsiflexes the ankle (lifting the foot) to prevent toe dragging during the swing phase. It also helps in maintaining the proper foot position and pedal engagement during cycling.

The benefits of both these exercises are similar, but you should delve into them before choosing. In a general argument of cycling vs running for fitness, it is important to note that there is no single answer to this question as these exercises have advantages and disadvantages.

In summary, when the researchers compared the two groups performing cycling and running, it was clear that, despite the completely identical increased workloads and timeframes, the runners' muscles suffered significantly more damage than the cyclists'.

Also, when compared to cyclists, runners had 133-404% higher muscle damage. Additionally, the runners' inflammation markers were up to 256% higher. Furthermore, the runners confirmed a level of DOMS that was 87% higher than the cyclists.

Regarding immunological markers, both groups experienced a similar drop in immunity.

Knowing the benefits of cycling will help you decide to include this in your workout routine. A few of the top benefits of cycling include:

1. Weight Loss

Biking is frequently regarded as one of the best low-impact aerobic exercise options. When compared to running or jogging, it allows you to raise your pulse rate while putting less strain on your ankles, knees, and other joints. Many individuals who focus on the perks of cycling regularly do so in order to reap the weight-loss advantages of cycling exercise.

Experts recommend that people who focus on the gains of cycling workouts for weight loss also include sprinting and strength training. These activities aid in muscle development and metabolism improvement. This burns calories quickly even while resting, adding to the gains of cycling exercise for losing weight.

2. Can Help People With Cancer

There is ample evidence that exercise can help prevent cancer, but some research has found that cycling is especially beneficial for maintaining your cells in excellent operating order.

A 2015 study looked at the advantages of cycling for men. It found that among the 14,000 males who took part, those who were physically active had a lower incidence of colorectal and lung cancer. Cycling aids in the maintenance of healthy cell proliferation, providing the required support to combat cancer cells.

Furthermore, new research from the University of Glasgow shows that, when compared to a non-active commute, cycling to work is connected with a 45% lower chance of acquiring cancer and a 46% lower risk of heart disease. Most importantly, a 41% decreased risk of early mortality was observed overall among commuting cyclists, according to the study.

3. Develops Muscle

Cycling has a resistance component, which means that in addition to burning fat, it also develops muscle, especially in the glutes, quadriceps, hamstrings, and calves. Thus, cycling works and toned numerous muscles in the body.

Even though the lower body muscles are the main ones addressed, the arm and core muscles also receive a tremendous workout. The lower body, more especially the legs, is where it is most visible that muscles are being added when riding a bike.

Cycling also strengthens the upper body. Furthermore, cycling can positively impact the arms and shoulders, even if it is less frequently associated with success in this part of the body.

4. Improves Cardiovascular Health Conditions

Stroke, heart attack, and high blood pressure are examples of cardiovascular illnesses. Regular cycling stimulates and improves your lungs, heart, and circulation and might also lower your risk of cardiovascular disorders.

Moreover, cycling helps lower your resting pulse, strengthens your cardiac muscles, and lowers blood fat levels. Additionally, riders who bike to work usually have lung function two to three times better than those who travel by automobile.

5. Helps Against Bone Injuries and Arthritis

Cycling can enhance strength, balance, and coordination and help avoid fractures and falls. Due to its low-impact nature and little strain on joints, biking is a great type of exercise for those with osteoarthritis. Furthermore, as cycling is not a weight-bearing activity, it does not directly aid osteoporosis.

6. Builds Your Core

Cycling also exercises your core muscles, such as your back and abs. Keeping your body straight and the bike in place necessitates a certain degree of core strength. It is important to note that a strong stomach and rear muscles support your spine while cycling and promote stability and fitness. Beginning your day with healthy exercises, such as cycling, wakes you up by increasing blood circulation and giving you a sense of purpose.

Although cycling is a fairly simple activity, it has a few drawbacks. A few of the drawbacks of cycling include:

1. Nerve Injury

One of the most frequently reported injuries among riders is neuropathy of the bike seats. The cyclist's body weight is supported by a small seat, resulting in ailments and symptoms that are thought to be related to either vascular or neurological pudendal nerve injury.

2. Road Hazards

Road accidents are particularly likely to happen with inattentive and rapid changes on the road surface. It can be dangerous for bikes because of their weaker construction than cars and their thin tyres, which can cause even the most diligent and experienced rider to lose control.

Moreover, cycling injuries are most frequently brought on by road hazards like sewer grates, potholes, and rail and trolley tracks.

3. Pollution

It is well known that cyclists are exposed to a lot of the air pollution brought on by automobiles. Additionally, exposure to traffic-related hazards and air pollutants are significant variables affecting the decision to cycle.

Running has many benefits apart from keeping the body fit. Similar to cycling, running also has multiple benefits. A few of the top benefits are:

1. Improves Sleep Quality

Morning exercises can encourage better sleep quality than afternoon or late workouts. Researchers of a 2014 study published in Vascular Health and Risk Management indicated that early morning physical activity might be the most advantageous time to indulge in it.

Other investigations have validated these conclusions. Research on elderly people published in Sleep Medicine indicated that morning exercises might be especially beneficial for those who struggle to fall asleep. Another study found that strenuous evening exercises (performed within an hour of sleeping) may interfere with sleep.

2. Promotes Adherence and Consistency

Distractions can interfere with your dedication at any moment of the day and harm your health. These might arise due to workload, family obligations, or other responsibilities.

Research published in the journal Exercise and Sport Sciences Reviews in 2020 discovered that a consistent morning exercise regimen could improve exercise adherence and weight reduction in overweight people.

3. Can Manage Blood Pressure Levels

Studies have shown that a morning workout may help individuals control their hypertension. For instance, the authors of the previously cited 2014 Vascular Health and Risk Management research focused on people with prehypertension. They discovered that morning exercisers' helped research participants reduce blood pressure and enhance sleep at night, which they believe supports a restorative physiological process.

4. Enhances Mental Focus and Productivity

A morning workout might help you perform better psychologically. Researchers discovered that two hours after exercise, you are more likely to have increased executive functions such as decision-making, memory, cognitive flexibility, problem-solving, verbal fluency, and inhibitory control.

Additionally, research has shown that exercise can help you keep your focus when you're weary. Studies have shown that combining early exercise with breakfast might help teenagers do better on academic assessments.

5. Enhances Weight Management

The American Council on Exercise estimates that a 68 kg person will expend roughly 362 calories during a 40-minute run at a pace of 12 minutes per mile. The same person would burn 521 calories at a pace of 8:30 minutes per mile and a staggering 725 calories at a rate of six minutes per mile. Hence, it is evident that running promotes burning calories and weight loss and helps maintain optimum body weight.

Additionally, in accordance with a 2016 research published in the Journal of Nutrition and Metabolism revealed that running in the morning after an overnight fast can enhance fat oxidation and help reduce food intake for 24 hours after the workout.

It is no secret running promotes multiple health benefits. However, this popular form of exercise also has several disadvantages. A few of those are:

1. Overuse Injuries

Runners are prone to several injuries, and these are often neglected. A few particular conditions that runners frequently experience are plantar fasciitis, Achilles tendonitis, stress fractures, shin splints, and runners’ knee. These injuries result from long-distance training, skipping rest days, and pushing through pain.

2. Weight Gain

Unexpectedly, many runners are prone to put on weight when jogging or preparing for a long-distance race. This is the result of increased muscle mass and gains in muscle glycogen.

Additionally, many individuals notice increased hunger as their weekly mileage rises. So, they commonly consume excessive amounts of unhealthy calories while trying to sate this hunger.

3. Increase Risk of Heart Attack

Running can increase your risk of having a heart attack if you're new to working out or have previously been diagnosed with heart disease. A heart attack can happen when the heart is unable to keep up with the increased need for blood flow during a run because of clogged or hardened arteries.

So, before beginning a new jogging regimen, seek the advice of a qualified cardiologist to assure your safety.

4. Damage to Weight-Bearing Joints

According to the American College of Sports Medicine, one of the most severe drawbacks of running is injury to weight-bearing joints. Running is particularly risky for people with joint damage since the force on joints during a jog is four times larger than the force at rest.

Moreover, a person may also be at risk for harm to their weight-bearing joints during a run if they are obese, overweight, or have problems with their joints' alignment.

5. Increase the Risk of Skin Cancer

While many joggers prefer to work out on a treadmill (or indoors), others indulge in outdoor physical exercise, which exposes them to more sun. Runners who prefer to stay outdoors may be more susceptible to some forms of skin cancer, not just because of higher sun exposure but also due to their decline in immune system function.

So, if you ask which is better, cycling or running, neither jumps out as a significantly superior choice. Choose the one that best meets your needs to be sure you'll like it and continue with it. You may also alternate between the two to get the most out of each pastime and stave off monotony.

However, when compared to cycling, running could burn more calories. However, it's a high-impact exercise that puts a greater strain on your joints and might raise your chance of injury. Running may result in a greater calorie burn from cycling. However, it is a low-impact exercise that is less taxing on your body.

The benefits of both these exercises are similar, but it’s important to understand them in depth before making a choice. In the ongoing debate of cycling vs. running for fitness, there’s no one-size-fits-all answer, as each comes with its own set of pros and cons.

In a comparative study, researchers found that although both groups—cyclists and runners- followed identical workloads and durations, runners experienced significantly more muscle damage. In fact, runners' muscle damage was reportedly 133–404% higher, with inflammation markers up to 256% greater. Additionally, runners reported 87% more delayed-onset muscle soreness (DOMS) than cyclists.

Interestingly, both groups showed a similar drop in immunity post-exercise. This highlights the importance of recovery and overall health management, especially for those engaging in high-intensity workouts. Having health insurance that supports wellness and recovery, such as coverage for physiotherapy, outpatient care, or even fitness-linked benefits, can be a valuable asset in maintaining long-term fitness without compromising financial security.

The most popular aerobic exercises that people worldwide prefer to undertake are by far, cycling and running. You might need to restrict your daily activities to no more than 60 minutes if you're riding or jogging too fast. An assessment of several studies states that engaging in intense exercise for more than 60 minutes a day, or more than five hours a week, may really impact your cardiovascular health negatively.

According to one study, exercising four to five times a week helps keep older, active people's muscles toned. The secret to toning is working out for extended periods without wearing out your muscles.

Although running and cycling are two basic activities anyone can do, there are exceptions. Here are a few people who should avoid it:

• Severe Joint Issues: Cycling and running can be stressful on joints, particularly the knees, hips, and ankles. Due to the motion and impact involved, individuals with severe arthritis or joint pain may find these activities increase their condition.
• Balance Issues: Cycling requires balance and coordination, while running involves dynamic balance control. Individuals with balance problems, such as neurological conditions or inner ear disorders, may find these activities challenging.
• Acute Injuries: Both activities can strain injured muscles, ligaments, or joints. Individuals recovering from recent injuries, such as severe leg or back injuries, should avoid cycling and running until fully healed.
• Cardiovascular and Respiratory Conditions: Individuals with heart conditions, uncontrolled high blood pressure, severe asthma, or chronic obstructive pulmonary disease (COPD) should receive clearance from a healthcare provider before engaging in these activities.
• Significant Obesity: Excess body weight can place additional stress on joints during cycling and running. Individuals with significant obesity may find these activities uncomfortable or potentially injurious due to the impact on joints.
• Pregnancy Considerations: Pregnant women should consult their healthcare provider before cycling or running. You may need to modify the exercise routine or opt for lower-impact alternatives based on the stage of pregnancy.