You’ve likely come across the biking versus running debate before, given the meteoric popularity of both activities, not to mention their shared reputations as great ways to stay fit. But framed in terms of key questions like energy expenditure, muscle growth, joint impact, and cost barriers, does a real winner emerge?
Whether you’re considering moving from one sport to another, either considering it for the first time, or perhaps torn between the best treadmills for home and the best exercise bikes As you look to improve your home exercise regimen, here are some ideas to help shape your thoughts. While both activities generally deliver similar results, there are a few key differences you’ll definitely want to be aware of.
Waste of energy
In this busy world, the top priority for many people is efficiency. What will give you the best results for the time and energy you are spending? According to Professor Richard Davison, an exercise physiologist, the results are very similar, unless you plan to exercise longer: “Metabolically, there is relatively little difference between the two modes. With both it is possible to stress both central and peripheral physiological systems causing them to adapt and improve, ”he explains.
Professor Richard Davison is Professor of Exercise Physiology and Director of NETs and Mobility at the University of the West of Scotland. Specifically, he has an international reputation for researching factors influencing cycling performance and physiological responses to cycle ergometry.
However, Davison argues that riding a bike is essential if you want to put in some time and really increase your calorie burn, mostly because of the reduced impact on your body. As Davison states: “With a relatively limited amount of training, it’s not that difficult to ride a bike for three or four hours, however running for that long would require a considerable duration of training to withstand the physical demands of running for that long. Also, the recovery from three hours of running could be significant due to muscle and joint damage.”
As such, that means that if you’re looking to spend some serious time, cycling might be a better option for burning large amounts of calories with less impact on your joints and muscles. As Davison puts it: “It is generally accepted that professional cyclists expend more energy during exercise than any other human being on the planet, regularly exceeding 6,000 calories per day and doing so most days of the year, so if want to lose weight, ride a bike. could potentially be a better option.”
muscle impact
While we’ve discussed joint impact above, what about the effect both activities have on your muscles? Running activates your muscles in a wider variety of ways than cycling, which on the surface seems like an advantage. However, as Davison points out, that also means your muscles are being damaged in any number of ways, likely leading to longer recovery times and an increased risk of injury.
“Cycling typically only involves shortening (concentric) muscle activation, whereas running will potentially include concentric, eccentric, and isometric contractions,” Davison notes.
“Activation of the latter two causes significantly more muscle damage due to the higher forces involved and thus causes muscle soreness.”
This doesn’t mean you should avoid running, as remember that muscle damage is key to muscle growth, but it should be a point to consider when thinking about how often you train and how many recovery days you want to have.
Bone density
All fitness enthusiasts, especially those who are older (and even more so if they are women) should take note: cycling does little to improve bone density, as it is not a weight-bearing exercise. As we age, our bones weaken. It is proven that weight training strengthens the density of our bones.
“To slow/stop this process, we need to perform a variety of weight-bearing exercises combined with proper nutrition,” explains Davison. “Having your weight supported by a bike can be an advantage in some cases, especially if you are overweight or have joint problems, but it is also a disadvantage as your bones are not subjected to adequate stress to help them maintain the structure. and strength. Therefore, if your predominant exercise mode is cycling, it is advisable to include some weight-bearing exercise such as running or walking from time to time.”
As with all things, balance is key, but the requirement for strong bones must be carefully balanced against the impact on the joints and the risk of injury. If running proves to be too much, walking or carefully tailored resistance training are suitable alternatives.
cost and convenience
Of course, cost is also a factor, as cheaper modes of exercise often offer better ones. appeal. Running is effectively a free form of exercise, although good quality running shoes are recommended to protect against injury. However, getting good quality cycling gear will cost much, much more.
As Davison puts it: “The most expensive bikes and other cycling equipment could easily exceed ten thousand pounds, while even some of the best running shoes and equipment would only be in the hundreds of pounds. These differences would also manifest in ongoing costs in terms of maintenance and replacement.”
And the comfort? While engaging in both of these outdoor activities is fairly simple, if you’re a gym user, you’re better off sticking to running. “Running in the gym is relatively easy and most gym treadmills are pretty good quality,” Davison argues, “sadly, the same can’t be said for gym bikes. Most regular cyclists hate standard gym bikes and find them extremely uncomfortable, although there are now a wide variety of indoor cycling specific trainers and online platforms to enable indoor training when the weather is cold and/or wet ”.
In general, regardless of the activity you decide to undertake, the benefits are very similar, although cycling can help you burn more calories if you have free time. As with all forms of exercise, part of the fun is getting out there and trying different things, challenging your body and seeing how it responds. And you don’t have to choose… who says you can’t do both?
