Running & cycling two aerobic exercises correct application
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August 15 02:35:56, 2025
More and more people are becoming aware of their health and fitness, with a wide range of options available for staying active. Among the most popular and accessible forms of exercise are running and cycling. But which one is better for weight loss? Which is healthier? And which one do you prefer? When is cycling more suitable, and when is running the better choice?
Today, we’ll take a closer look at how to choose the right type of exercise based on your fitness goals.
**Running or Cycling: Which is Better?**
If you're looking for an easy and safe way to exercise, cycling might be the better option. It’s less stressful on your joints, allowing you to stay active for longer periods. For example, while running 4.8 miles (about 7 kilometers) can be tough for many, cycling at 10 mph for just 20 minutes burns the same amount of calories. For overweight individuals, running can increase the risk of knee, ankle, and back injuries, whereas cycling is generally safer. On average, you’re likely to get about 6 injuries per 1000 hours of cycling, compared to 11 from running.
When cycling, it's important to adjust the seat height properly, avoid fully extending your knees, and keep your upper body relaxed. While running, landing on your forefoot can help reduce the impact on your body. Even professional marathon runners may lose about 1 cm in height temporarily due to spinal compression after a race.
If you're overweight, it's often best to start with cycling and transition to running once you've lost some weight.
**Winner → Cycling**
**Want Stronger Thigh Muscles? Running or Cycling?**
Cycling is excellent for building strong thigh muscles. The power needed to pedal comes from your hip muscles, quadriceps, and thighs—some of the largest muscle groups in the body. Over time, cycling can increase lower-body muscle mass, making your legs and buttocks stronger, which also helps boost fat-burning efficiency.
On the other hand, running doesn’t significantly build muscle mass. Even if you run uphill, it doesn't make a specific muscle group stand out. Bodybuilders rarely rely on running for muscle growth; instead, strength training is the key. However, if you're a woman concerned about gaining bulky thighs, jogging could be a safer option.
**Winner → Cycling**
**Want to Lose Weight? Running or Cycling?**
The key to weight loss is burning more calories than you consume. The number of calories burned depends on both the intensity of the activity and your body weight.
For instance, a person weighing 90 kg (200 lbs) can burn around 750 calories by running at 8 km/h for an hour, while cycling at a similar pace would burn only 364 calories. Similarly, someone weighing 72 kg (160 lbs) can burn 606 calories by running, compared to 292 calories while cycling. In general, cycling burns about half as many calories as running, making running more effective for weight loss.
Additionally, running promotes fat oxidation more effectively than cycling. Research from the University of Kapton in 2010 found that running at the same intensity as cycling can speed up fat breakdown.
**Winner → Running**
**Want to Improve Overall Health? Running or Cycling?**
Both running and cycling are great for your health, but they focus on different areas. Running is particularly beneficial for heart health, improving blood circulation and reducing the risk of heart disease, stroke, and high blood pressure. It also boosts immunity.
Cycling, on the other hand, is a low-impact exercise that strengthens the lower body and improves coordination, making it ideal for older adults. It can also reduce the risk of diabetes and certain cancers.
In terms of mental health, both activities help relieve stress, anxiety, and depression.
**Winners → No clear winner**
**Running + Cycling > Running vs. Cycling**
Combining both exercises offers the greatest benefits. Cycling allows you to train for longer periods, while running targets muscles that cycling may not engage. Cycling can improve your running performance, and running can enhance your cycling speed.
Here are some tips for combining both:
1. **Cycling during recovery:** If you feel sore after running, switch to a lighter ride.
2. **Gradually increase intensity:** Start with a steady pace of 90 rpm, then increase speed or incline.
3. **Ride 10, run 1:** Begin with 10 km of cycling followed by 1 km of running.
This approach helps you maintain intensity without overloading your body. Once you get used to this routine, you can gradually increase the distance between rides and runs.