Becky Spicer
There are only a few differences between cycling vs running after all, and deciding which camp you want to fall into will largely be dictated by your lifestyle, the area you live in, and the equipment you already have.
For example, if you already own a pair of the best running shoes, but no bike shorts, you'll likely be jogging your next 5km rather than taking it on two wheels.
However, if you're new to cardio exercise, you might have more of an open mind. That's where we come in. Here at woman&home, we've spoken to athletes and personal trainers to reveal the benefits of cycling vs running if time isn't on your side and you can only choose one.
Cycling vs running
Improving your fitness
It's a tie on this one. Provided you're working harder than you were previously or moving for longer, you'll boost your cardiovascular fitness whether you're running 20 minutes a day or cycling every day.
If you're looking to boost your fitness but you're short on time, running breaks the tie as it's a more intense activity, even at a moderate-intensity level. This means you get more heart benefits in a shorter space of time.
"For an individual to get a similar benefit from cycling and running, the general ratio is 1 mile of running to 3 miles of cycling," says Rosie Weston, a triathlete and certified triathlon coach.
Winner: Tie - unless you're short on time
Building strength
Building your strength is a fantastic goal. It can help boost muscle mass, which is key for longevity and preventing conditions like muscle loss (sarcopenia) in menopause, when we lose the protective benefits of oestrogen.
Naturally, as cycling and running are mainly lower-body and core exercises, they will primarily boost strength in this area. Yet, across more challenging terrains, you will find your upper-body muscles get involved in keeping your body stable.
For Weston, cycling has the advantage here. "It's better for building muscle in the lower body with less impact on the joints," she explains.
Winner: Cycling
Improving balance
When running, you only use one leg at a time, which requires balance. But for most people, being on two wheels will be more of a challenge.
A study from the Sydney School of Public Health even says so. Here, researchers found that older adults who take up cycling for just an hour per week tend to have better balance than those who don't cycle at all.
There are also more ways to improve your balance, hand-eye coordination skills, and reflexes while cycling vs running, like taking one hand off the handlebars or standing up and pedalling.
Winner: Cycling
Boosting bone density
There are many benefits of a cycling workout, but running is the clear winner when improving bone density.
For bone health, you need a high-impact activity, where your bones and joints are put under pressure from your bodyweight. That includes running, hiking, strength training, and any exercise that involves jumping.
A Cochrane review even found that it was particularly beneficial for postmenopausal women, with "statistically significant" changes in bone density among those who did lower-body strength training or weight-bearing aerobic exercise (i.e. running or walking).
Winner: Running
Burning calories and losing weight
Generally speaking, taking up running for weight loss will help you burn more calories in a shorter space of time than cycling. It does hugely depend on personal factors like weight, age, and gender, along with the intensity and duration of the workout, but according to the American Council on Exercise, there is a big difference in calorie burn at the end of the day.
The Council suggests that a person weighing 63kg will burn 6.4 calories per minute cycling, compared to 13.2 calories per minute running.
However, if your sole goal is to lose weight, forget the cycling vs running debate. The most effective exercise will be the one you enjoy the most and can do most often. After all, doing more exercise you love will help you get into the calorie deficit to lose weight and help you maintain it. If you dislike an exercise to the point where you're dreading putting on your shoes and getting out the door, find another one.
“Both cycling and running are very effective at helping you to achieve and maintain a healthy weight,” agrees Sage Figueroa, a fitness trainer specialising in pre- and post-natal fitness, including cycling and running. “The real results come when we shift our perspective and treat exercise like a gift, a privilege to spend time with ourselves.”
Figueroa, who also works with Echelon as the lead trainer in the UK, suggests finding “a consistent, low-impact, moderate pace, 20 to 30 minutes a day” for the best results.
Winner: Running
For beginners
If you're completely new to cardio exercise, it's easy to see why running may be the better option. Not only can you graduate from walking through techniques like Jeffing (a walk/run method), but you don't need as much kit for running vs cycling for beginners.
A pair of running shoes might set you back £100, but you're unlikely to get a bike for even double that.
Of course, there are other options, as Weston tells us. "Both these activities can now be performed indoors in gyms or at home with the help of treadmills and smart bikes that provide an easier introduction for beginners," she says.
So, it ultimately comes down to which activity you enjoy the most and what you have access to as a beginner.
Winner: Another tie!
Is cycling better than running?
If you experience joint pain or are new to long distances, cycling might be easier. Without the same foot-to-ground impact, it can be kinder on your body. However, it does require you to have access to a bike, which can be expensive if you have to buy a new one, and safety essentials.
Running is physically more intense, but burns more calories and requires less kit to get going. Many of the best workout apps, like Nike Run Club, are also free for running activities.
Both can be gateways back into fitness and help build your confidence and get an endorphin boost.
"In terms of deciding between cycling vs running, I'd say it's much for much," says Figueroa. "Neither one requires you to overthink your workout plan. Exercise is here to enhance your lifestyle, not take away from it, so give yourself that five, ten, or 20-minute boost, whatever activity you choose."
