Cycling vs. Running: Which is Better for Weight loss?
When you’re on a journey to lose weight, finding an exercise that feels right for you can be tough. Maybe you’re tired of trying different workouts that just don’t stick, or perhaps you’re wondering if cycling or running could finally be the key to your fitness goals. Cycling vs. running—both are popular, powerful, and have unique benefits, but choosing the right one for you can make all the difference.
Each workout has its strengths, and your choice might depend on what motivates you, your lifestyle, or how your body responds. Imagine gliding along a scenic path on a bike, enjoying the breeze, or hitting the pavement with running shoes, finding your rhythm as you feel the world fade away. Both cycling and running can help you burn calories and get fit, but the best option is the one that feels sustainable and enjoyable. Let’s find out which might be better for you and why!
1. Cycling vs. Running
1.1 Calories burned
The number of calories you burn in a workout affects how much weight you can lose.
- Running: Running usually burns more calories than cycling. For example, a person who weighs 155 pounds and runs at 6 mph (a 10-minute mile) will burn about 744 calories in an hour. If they run faster, at 8 mph, they might burn around 1,074 calories in an hour.
- Cycling: If that same person cycles at a moderate speed (12–14 mph), they’ll burn about 596 calories in an hour. Cycling faster (14–16 mph) raises the calorie burn to about 744 calories, which is closer to what they would burn by running, but still a bit less.
Running burns more calories per hour, but some people find it easier to cycle longer, which could even out the calorie burn.
1.2 Types of Running
There are different types of running, each with unique benefits:
- Jogging: Running at a steady, slower pace. Great for beginners or those focusing on endurance.
- Sprinting: Running at full speed for short bursts, which burns a lot of calories quickly.
- Interval Running: Alternating between fast and slow speeds. It’s excellent for burning fat and building endurance.
- Trail Running: Running on trails or uneven surfaces, which works more muscles and builds stability.
- Long-Distance Running: Running over long distances at a moderate pace. It’s good for building endurance and can be done by those who prefer longer workouts.
Each type of running can burn calories and help with weight loss, but high-intensity types like sprints and interval running often burn the most in less time.
1.3 Types of Cycling
Cycling also has different styles, each suited for different fitness goals:
- Road Cycling: Cycling on paved roads at varying speeds. Road cycling can be a moderate or intense workout depending on the pace.
- Mountain Biking: Cycling on rough, natural terrain. It challenges your balance and strength and can burn more calories than road cycling.
- Stationary Biking: Indoor cycling on a stationary bike, common in gyms and at home. It’s convenient, with options for high-intensity or steady cardio workouts.
- Spinning: A form of high-intensity cycling done on a stationary bike, usually in a class setting with a trainer. Spinning is excellent for calorie burning and endurance.
- Commuter Cycling: Using a bike to get to work or run errands. It may not burn as many calories as other types, but it’s still an active way to stay fit.
Choosing a cycling style that you enjoy will help you stay consistent and work towards weight loss goals.
1.4 Muscles Worked
Cycling and running use different muscles, so each exercise can shape your body in different ways.
- Running: Running is a full lower-body workout, working your quads, hamstrings, calves, and glutes (backside muscles). Running is also a weight-bearing exercise, meaning it helps build stronger bones. Weight-bearing exercises, like running, can make bones denser by up to 2% per year, which helps prevent bone problems later.
- Cycling: Cycling works similar muscles (quads, hamstrings, calves, and glutes) but is easier on your bones and joints. Since you’re not bearing weight, it doesn’t strengthen bones as much as running. Cycling is a good choice if you have joint pain, as it’s easier on the body.
1.5 Impact on Joints
How an exercise affects your joints can be important, especially if you want to keep working out long-term.
- Running: Running is a high-impact exercise, meaning it puts a lot of pressure on your knees, ankles, and hips. Research shows that nearly half of runners end up with joint pain or injuries from repeated impact. If you already have joint pain, running might make it worse over time.
- Cycling: Cycling is low-impact, so it’s much easier on your joints. According to the Mayo Clinic, cycling is one of the best exercises for people with joint issues because it doesn’t put a lot of pressure on the body. This makes it a safer choice for people with knee or joint problems.
1.6 Heart Health Benefits
Both cycling and running are great for heart health.
- Running: A study showed that runners have a 30% lower risk of dying from heart disease than people who don’t run. Running quickly raises your heart rate, which helps improve heart and lung function over time.
- Cycling: Cycling is also good for your heart. Research shows that cycling just 20 miles per week can cut your risk of heart disease in half. Cycling, especially at higher speeds, helps build endurance and improve lung function.
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2. Weight Loss Results: Cycling vs. Running
Both cycling and running help with weight loss, but combining them might give the best results.
- Running for Weight Loss: Running burns calories quickly, which makes it ideal for people who want short, intense workouts. Studies show that around 70% of people who run 3–5 times a week report losing weight within six months.
- Cycling for Weight Loss: Although cycling burns fewer calories per hour, many people can cycle for longer periods. In a survey of 10,000 cyclists, about 80% said they improved their body shape within six months, and nearly half lost at least 10 pounds.
3. Key Benefits of Cycling and Running for Weight Loss
Each activity has unique benefits, which may make one better than the other for different people.
3.1 Benefits of Running
- Burns more calories quickly
- Strengthens bones because it’s weight-bearing
- Ideal for short, intense workouts
- Builds strength in lower body and core
3.2 Benefits of Cycling
- Easier on the joints, so you can work out longer
- Can be done indoors or outdoors at different intensities
- Helps improve heart health over long sessions
- Great for people with joint pain
4. Which Is Better? Cycling vs. Running Based on Your Goals
- For High Calorie Burn: Running burns more calories in less time, so it’s better for quick calorie loss.
- For Joint Health: Cycling is easier on the joints, so it’s better for people with joint concerns.
- For Long-Term Weight Loss: Combining both might be the best. A recent study found that switching between cycling and running enhances weight loss by 20% compared to doing just one activity.
4.1 Should You Try Both?
For many people, doing both cycling and running can be the best way to stay fit and avoid injury. For example, you could run for short, high-energy sessions and then cycle for longer, steady workouts. Mixing both can help you avoid burnout, reduce the risk of injury, and give you a well-rounded workout.
5. Safety Tips for Running and Cycling
Whatever you choose, it’s important to stay safe while working out.
5.1 Running Safety Tips
- Warm up properly to avoid pulling muscles.
- Wear good running shoes to protect your joints.
- Try running on softer surfaces, like trails, to reduce impact.
5.2 Cycling Safety Tips
- Make sure your bike fits you well to avoid pain.
- Wear a helmet and bright clothing to stay visible and safe.
- Mix up your cycling speed to keep your workout balanced.
Conclusion
Cycling vs. Running can be tricky. Both can help you lose weight and stay healthy. Running often burns more calories, but cycling is gentler on the body. Many people find that combining both helps them reach their goals faster and with less risk of injury. Whether you’re a beginner or an advanced athlete, both running and cycling are great ways to get in shape and improve your health.
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FAQs
Q: Can I lose weight just by cycling?
A: Yes! Consistent cycling, especially at a fast pace, can help with weight loss when paired with a healthy diet.
Q: Is running harder on your body than cycling?
A: Yes, running is high-impact, which can be harder on the joints. Cycling is better for those with joint pain.
Q: How often should I run or cycle to lose weight?
A: Aim for at least 150 minutes of moderate exercise per week. Mixing both can help you get the best results.
Q: Which is better for beginners?
A: Cycling is often easier to start with because it’s gentler on the body and can be done at a slower pace.