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When people decide to start getting into cardiovascular fitness, two of the most common activities they turn to are cycling and running. If you've ever been to a gym, you'll notice the abundance of exercise bikes and treadmills, which reflects how popular these two exercises are.
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?†It’s understandable that people feel torn between the two. Both options require commitment and time, and each has its own set of pros and cons. In this article, I’ll break down the key differences to help you decide which one might be best for you. You can also watch my YouTube video where I compare these two forms of exercise.
Accessibility is one of the first things to consider. While gyms usually offer plenty of treadmills and exercise bikes, things change when it comes to working out at home. Exercise bikes tend to be more affordable and come in various price ranges, making them accessible for those on a budget. On the other hand, purchasing a decent treadmill for home use can be quite expensive. Additionally, while you can cycle outdoors with just a bike, running doesn’t require any special equipment, making it easier to get started.
When it comes to muscle engagement, both running and cycling primarily target the lower body. However, running tends to engage the core more intensely and puts more stress on the hamstrings and calves. Cycling, on the other hand, focuses more on the quadriceps and glutes, and you’ll also need to use your arms and core for balance and control when standing. If you're looking to build leg strength, especially in your quads and glutes, cycling might be more beneficial. But if you want a full-body workout that includes the core, running could be the way to go.
In terms of workout intensity, cycling offers a wider range of options. You can pedal gently or push yourself to maximum intensity, allowing for varied workouts and longer sessions. Running, however, is inherently more intense. Even a casual jog can leave you sweating unless you’re extremely fit. As a result, running sessions tend to be shorter, and recovery takes longer.
Both running and cycling are effective ways to burn calories, with the potential to burn anywhere between 200 to 900 calories per hour. Running may burn more calories in a shorter period, but it depends on how vigorously you’re exercising.
The dynamics of each activity differ significantly. Running is straightforward, mainly involving adjusting speed and incline. Cycling, on the other hand, allows for more variety—cadence, sitting or standing, resistance levels, and even different hand positions. If you enjoy workouts that feel more dynamic and versatile, cycling could be the better choice.
Technology plays a role as well. Indoor cycling has seen a surge in interactive options like the Peloton and NordicTrack S27i, offering live classes and competitive leaderboards. Treadmills have made strides in this area too, but the technology isn’t as advanced as what you find with bikes.
Recovery is another important aspect to consider. Cycling is low-impact, making it easier to recover and allowing for frequent training sessions, including lighter recovery rides. Running, being high-impact, places more stress on the joints and requires longer recovery periods. Many athletes report that cyclists often train more frequently due to faster recovery times and the ability to adjust intensity easily.
Ultimately, the decision between cycling and running boils down to personal preference. If you enjoy riding a bike, indoor cycling might suit you better. If running is your thing, stick with it. It's crucial to enjoy your workouts, as forcing yourself into something you dislike will likely lead to frustration.
That said, cycling offers versatility in intensity, quicker recovery, smart technology, and dynamic workouts. Running provides high-intensity, short sessions, can be done outdoors without additional Gear, and engages different muscle groups. Consider what aligns best with your lifestyle, goals, and preferences. Whether you choose cycling or running, consistency is key to seeing results.