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When people decide to jump into cardiovascular fitness, two of the most common choices are cycling and running. Gyms are usually packed with exercise bikes and treadmills for good reason—these activities are incredibly popular. As a personal trainer with years of experience on the gym floor, I’ve been asked countless times, “Should I focus on indoor cycling or running?â€
Choosing between these two can be tricky, especially since each requires significant time and effort. Both have their own unique benefits. In this post, I’ll break down the key differences to help you decide which might be best for you.
If you're interested, I also made a video on YouTube comparing these two types of workouts. You can watch it here:
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Let's dive into the factors that set these exercises apart.
First up is accessibility. At the gym, you’ll find plenty of both treadmills and exercise bikes, but things change when you think about setting up at home. An exercise bike is relatively affordable, and even budget models can deliver solid performance. On the other hand, buying a decent treadmill for home use can be expensive. Additionally, while you can always cycle outdoors with a regular bike, running outside requires no additional equipment.
Next, let’s talk about the muscles used. Both running and cycling primarily engage the lower body. Running tends to involve more core activation and puts more strain on the hamstrings and calves. Meanwhile, cycling focuses more on the quads and glutes, with the upper body coming into play when you stand up on the pedals. If you’re looking to build leg strength, cycling may be better for targeting quads and glutes, whereas running works the entire lower body and core more evenly.
Now, let’s consider workout intensity. Cycling provides a broader range of intensity levels—you can pedal gently or push yourself to full throttle. This versatility allows for varied workouts and longer sessions. Running, however, is inherently more intense. Even a casual jog can feel demanding unless you’re exceptionally fit. This means running workouts tend to be shorter, and recovery takes longer.
In terms of calorie burn, both activities are great. You can expect to burn anywhere from 200 to 900 calories per hour, depending on your effort level. Running might burn more calories in less time, but it all depends on how hard you push yourself.
Dynamics also play a role. Running mainly involves adjusting speed and incline, while cycling offers more variety. You can experiment with cadence, standing or sitting, resistance levels, and even different hand positions. If you enjoy a more dynamic workout experience, cycling could be the way to go.
Smart training features are another consideration. Indoor cycling has seen incredible advancements, thanks to platforms like Peloton and NordicTrack. These bikes offer live classes with automatic resistance adjustments and competitive leaderboards. Treadmills, while offering some interactive options (like Peloton's tread), lag behind in tech compared to bikes.
Recovery is another important aspect. Cycling is low-impact, making it easier on the joints and allowing for faster recovery. Many cyclists can train more frequently due to this quick recovery time. Running, however, is high-impact and harder on the joints, requiring longer recovery periods.
Ultimately, the choice between cycling and running boils down to personal preference. If you enjoy riding a bike, go for indoor cycling. If running excites you, stick with running. The key is to choose something you genuinely enjoy, as motivation is crucial for sticking with any fitness routine.
Cycling offers flexibility in intensity, quicker recovery, and advanced smart features, along with dynamic workouts. Running, on the other hand, provides high-intensity workouts, the ability to train outdoors with minimal Gear, and engagement of different muscle groups.
So, whether you’re pedaling or pounding the pavement, the most important thing is finding an activity you love. Your body—and mind—will thank you!