Biking vs. Running: Which Is a Better Cardio Workout?

If you're going to spend precious time exercising, you should get the most bang for your buck. Biking and running are two of the best aerobic activities to boost cardiovascular fitness. 

But, is one better than the other? That depends mainly on your goals. Ultimately, the most important factor is which activity you enjoy and are likely to do regularly.

Which is better: biking or running?

You can get an effective cardio workout whether you choose to bike or run. Both have been shown to:

• Increase aerobic capacity and fitness

• Improve heart health and longevity

• Help relieve stress and improve mental health

But one activity might have a slight edge, depending on your fitness goals.

Losing weight

If weight loss is your goal, you want to choose a calorie-burning activity that moves your body and works your muscles. Both biking and running fit the bill. But running may help you burn more calories in less time. In a small 2019 study, researchers compared energy expenditure during different activities. They found that treadmill running burned more calories than riding a stationary bike.

Calorie burn depends on many factors, including exercise intensity and workout duration. The harder or longer you exercise, the more calories you'll burn. That could give biking the edge over running for losing weight and increasing endurance. Biking is low impact, so you might be able to do it faster or longer than you can run.

If you have time for a long workout, biking is the way to go. You can burn calories and maintain roughly the same pace for 90 minutes. But it's much more challenging to do that while running if you're not used to running that long. And biking for 90 minutes burns more calories than running for 30 minutes at a similar intensity.

Running is the better choice if you're short on time. But remember, exercise is one of many factors — like a balanced diet and restful sleep — that support healthy weight loss.

Building muscle

Running and cycling primarily work lower-body muscles, including the:

• Hip flexors

• Glutes

• Hamstrings

• Quadriceps

• Calves

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So, running and cycling can help you build lower-body muscles. You also engage your core — including the abdominals and lower back muscles — during both activities. These muscles help stabilize your body during everyday activities and exercise.

Running is a full-body exercise that includes upper-body movement. It may activate your leg muscles differently than biking. But that doesn't mean one is better than the other.

Like burning calories, building muscle depends on exercise intensity. Doing either activity on an incline increases the intensity, which may activate more muscles than working on a flat surface. With uneven or hilly surfaces, your legs work harder against resistance.

You can take a biking or running workout to the next level with high-intensity interval training (HIIT). HIIT involves brief periods of intense exercise followed by lower-intensity recovery periods. It may be more effective for strengthening muscles than continuous running or biking.

While aerobic activities can help, strength training is the key to building muscle mass and strength. So, be sure to include resistance workouts in your fitness plan.

What are the benefits of biking?

Biking is an enjoyable way to boost cardiovascular fitness. That's true whether you're in the gym on a stationary bike or outdoors on roads or trails. It has many benefits that make it a great option either in place of or in addition to running.

Biking provides low-impact exercise

Biking is a low-impact exercise, unlike running, where your feet hit the ground. Low-impact exercise puts less strain on the muscles and joints. So, it's easier for your body to recover from biking than running.

Low-impact activities are suitable for people with certain injuries or conditions, like arthritis, that affect the joints. Indoor cycling is lower-impact than outdoor biking, where the terrain may be uneven.

Biking improves balance and coordination

You have to balance your weight and coordinate your feet to stay upright on a bike. Balance and coordination require proprioception or the innate sense of where your limbs are in space. Biking can help you sharpen these skills. In one study, biking outside regularly helped older adults improve balance and leg strength.

Better balance and coordination could improve your performance in other sports and everyday activities. These skills are also crucial for preventing falls as you get older.

Biking doubles as transportation

If your commute isn't too far, you can use outdoor biking as eco-friendly transportation. Whether you bike to work or run errands, it's a great way to include more movement in your day. You can lower stress and work toward fitness goals like weight loss while you commute.

What are the benefits of running?

Like biking, running promotes health and cardiovascular fitness. It also offers unique benefits, making it a worthy addition to your aerobic workouts.

Running builds strong bones

Running is a high-impact activity that stresses the muscles and joints more than biking. But that's not necessarily a bad thing. Running is one of many weight-bearing exercises shown to increase bone density. The stress on weight-bearing joints while running may help your bones adapt by building more mass.

A study found that running and resistance training strengthen bones. But cycling did not. Strong bones are especially important as you get older. After age 50, bone loss may occur faster than the body can replace it. This can increase the risk of injuries and conditions like fractures and osteoporosis. Running and other weight-bearing activities can help stop or slow bone loss.

Running takes you where bicycles can’t

Trail running takes you off-pavement on hiking trails, through forests, and up mountains. Getting off the beaten path benefits your physical and mental health.

Running on dirt has a lower impact than running on pavement. You'll still get a weight-bearing, bone-building workout without as much wear and tear on your joints. Running on an unstable surface and navigating obstacles such as rocks provides a new challenge for your muscles, improving balance and agility.

Running provides an equipment-free workout

You don't need anything but a pair of sneakers to get started with running. And no matter where you are, you can work out without going to a gym. That sets it apart from indoor and outdoor biking, which require equipment — or a gym membership — to get started.

How do you decide if biking or running is right for you?

Let your goals, experience, and interests be your guide. If you have injuries or conditions that prevent high-impact exercise, biking is the best choice. But running may be the right fit if you want a quick, calorie-burning workout.

You might not have to choose between biking or running. As long as you can do both exercises safely and with proper form, you can include biking and running in your weekly workouts.

Adults should aim for 150 minutes of moderate aerobics or 75 minutes of vigorous aerobics every week. Biking and running can help you meet that goal. Just be sure to cross-train with different workouts — especially strength training and flexibility — for proper recovery and a well-rounded routine.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman, CPT, RYT, has worked as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor for over 20 years. She got her B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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