When it comes to aerobic exercise, both cycling and running are excellent ways to stay fit, boost cardiovascular health, and clear your mind. I've done both, and while each has its perks, I've found myself gravitating more and more toward cycling—and for good reason.
While running is simple and requires little gear, cycling offers unique advantages that make it a better choice for many people, especially as we age or deal with injuries. Whether you're looking to lose weight, stay active, or find a joint-friendly workout, cycling has a lot to offer.
1. Cycling Is Gentler on the Joints
One of the biggest advantages of cycling is that it’s a low-impact activity. Unlike running, where each footstrike sends force up through your ankles, knees, and hips, cycling uses a smooth pedaling motion that significantly reduces joint stress.
If you’ve ever had shin splints, knee pain, or a nagging ankle issue, you know how frustrating high-impact workouts can be. Cycling allows you to get a full cardiovascular workout without aggravating those joints. It’s one of the reasons I’ve stuck with cycling over the years—even after a few aches and pains tried to sideline me.
2. You Can Burn More Calories Overall
It’s true—running burns more calories per minute than cycling. But here’s the catch: most people can ride much longer than they can run. That makes cycling a better option for sustained calorie burn over time.
According to the American Council on Exercise, a 150-pound person burns approximately 400–500 calories during a 45-minute moderate-intensity cycling session. With interval training or hill work, that number can go even higher—and because your joints aren’t taking a beating, you’re more likely to want to go longer.
3. There’s More Variety and Adventure
Cycling opens the door to adventure. You can cruise through neighborhoods, conquer hilly routes, coast through the countryside, or enjoy scenic trails. For me, this variety has kept the activity fresh and exciting year after year.
With running, the terrain and distance are more limited—especially if you're avoiding injury or pounding the pavement too often. On a bike, the world opens up.
4. Lower Risk of Injury
Running injuries are common—think stress fractures, shin splints, runner’s knee, and tendonitis. Because cycling is non-weight bearing and low-impact, it carries a much lower risk of overuse injuries.
That doesn’t mean cyclists are injury-proof, of course. But with proper bike fit and good posture, you’re far less likely to be sidelined by chronic pain.
5. Cycling Is for All Ages
This is one of my favorite things about cycling: it’s truly lifelong. Kids ride. Seniors ride. People recovering from surgery or injury ride. You can tailor the pace, terrain, and effort to suit your level and goals.
If running feels too intense or you're just getting started on your fitness journey, cycling can be a far more welcoming and sustainable way to build strength and endurance.
Final Thoughts: Ride Your Way to Better Health
Running is a great workout and may be the right fit for some. But if you’re looking for a joint-friendly, calorie-burning, adventurous, and accessible alternative, cycling wins on multiple fronts.
Whether you're a weekend rider or just starting out, cycling offers an effective, enjoyable, and sustainable way to improve your health and fitness. Get out there, explore new routes, and ride your way to a better you.
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