There is a cycling workout to meet your lifestyle and goals, indoors or outdoors, but did you realize the same can be said for running? Whether you want to enhance your cardiovascular health, build lower body muscles, or take part in exercise that has the potential to improve your day to day life, both of these training techniques can benefit your workout routine. We help you analyze the benefits and drawbacks of both running and biking so you can determine which is best for you.
Running’s Benefits and Drawbacks
Running engages your core and lower body muscles, such as your quadriceps, hamstrings, hip flexors, calves, and glutes. Remember that your glutes (or gluteus maximus) are the body’s largest muscle. These muscles are in charge of various tasks, including pelvic alignment and support, as well as forward movement for walking and maintaining balance. Here is all you need to be aware of about the benefits and drawbacks of running.
Advantages of Running
Running has several advantages, including the fact that it requires little equipment to get started and can be done in many settings. All that required is a pair of sneakers to hit the trails, track, city streets, beach, or treadmill. Running is an aerobic workout that can count toward the 75 to 150 minutes per week that health experts suggest. Consistently running for 5 to 10 minutes daily has been linked to a lower risk of cardiovascular disease. Running has the potential to raise HDL cholesterol levels, which is good for your heart. It can burn more calories than walking, depending on weight and distance. Another compelling incentive to put on your running shoes? Running has been linked to gains in mental health.
Running’s Potential Drawbacks
Running is a high-impact exercise considering both feet simultaneously leave the ground. Because more force is exerted from the body during landing, some potential dangers of this training include injury and joint soreness. However, it has been revealed that runners are not more prone than non-runners to suffer from knee pain.
Cycling’s Benefits and Drawbacks
Cycling engages the glutes, quadriceps, hamstrings, and calves. The level of core stability required for riding varies depending on the cycling style. A bicycle, for example, will demand more balance, unlike a stationary bike. Some cycling lessons may also include upper body movement with or without weights.
Cycling Advantages
Cycling is a low-impact activity since it is performed in a flowing manner that is kinder on joints. It may be a preferable option for those who have a history of injury or arthritis because of this aspect. Some study even suggests that stationary cycling may provide pain alleviation for those with knee osteoarthritis.
Although indoor cycling is more accessible through commercial gyms, boutique studios, and at-home options, outdoor cycling also has advantages. For example, using outdoor cycling as an active commute can help with weight loss goals. In addition, indoor cycling paired with dietary intervention can improve lipid profiles and blood pressure, and new research suggests that even a short duration of cycling exercise can improve gut microbiota.
Cycling’s Potential Drawbacks
The most significant disadvantage of cycling over running is the investment. There is, of course, the expense of the bike itself, whether indoors or outdoors. Outdoor biking necessitates, at the very least, a bike, a helmet, and appropriate boots, but extra items may be considered depending on the terrain.
For traversing metropolitan areas, a reflective vest may be required, while mirrors, headlights, and multitools can be helpful in various terrains. Another significant potential disadvantage of cycling, particularly outside cycling, is the danger of injury from a collision with a motor vehicle. Indoor riding at home may feel more solitary than going out with a group or taking a class, but subscription-based services like Peloton can compensate for the lack of a real community with one that has evolved online.
How They Differ
Running and cycling are beneficial to cardiovascular health because they are aerobic exercises. However, whether you commit to bike riding or cycling for longer will determine which option is better for you. If you’re having trouble estimating your rate of exertion while cycling or running, you should calculate your maximum heart rate and check a target heart rate chart to compare the two sports.
Meanwhile, if weight loss is your objective, a calorie counter can help you calculate if jogging or cycling will assist you burn more calories. Tolerance for high-impact activity, joint health, money, and preference for indoor vs. outdoor activity are all factors to consider when deciding whether to cycle or run.
What Is the Best Option for You?
The good news is that running and cycling do not have to be mutually exclusive. If you desire, you may incorporate both into a well-rounded workout plan. The current physical activity recommendations from the American Heart Association (AHA) include 150 minutes weekly of moderate-intensity aerobic exercise or 75 minutes weekly of strenuous aerobic exercise.
While running is classified as an intense aerobic exercise by the American Heart Association, cycling can be classified as either moderate-intensity or vigorous, depending on the speed at which you cycle. Therefore, if you can endure high-impact activity like running, you may split the required weekly minutes between running, vigorous cycling, and moderate-intensity cycling. Cycling instead of jogging may be a better option if you require something with less impact. However, due to the strain of the cycling position, some persons may develop wrist or back pain while riding a bike. You can try out different bikes or go for a run instead.
Kim’s Final Thoughts…
Running and cycling are two exercises that can help you fulfill current heart health recommendations. You may decide one over the other depending on your needs and tastes. You might also integrate both into your training routine for added variation. Before starting a new fitness plan, consult with a healthcare physician regardless of your choice. They can advise what is ideal for you based on your medical history and fitness level.
