When you compare the fitness benefits of running and cycling you must consider your own needs. Although many specialists might recommend a particular activity, the truth is that you have to take your own needs into consideration. This might mean you need to think of equipment, injury risks, your local solutions and even the time you can dedicate to each activity.
Since both activities are great for a healthier lifestyle, you will need to consider what types of benefits are of interest to your own needs. The main indicators such as required equipment, weight loss, muscle gain and injury risks can give you a better understanding of what types of benefits come with running and cycling.
Basic equipment
If you`re looking to keep costs as low as possible you might be better off with running. All you need is a good pair of shoes and you are ready to go. For cycling, you will obviously need a bike and a good helmet. The latest helmet technologies for improved protection are really adding to safety.
But most of the time, each sport comes with additional equipment. Both runners and cyclists need good nutrition with healthy food sources and vitamins or supplements, especially if they exercise every day. A runner might also invest in good clothing which comes with breathable materials. But cyclists also need dedicated clothing which can dry quickly as this might be a good solution for any weather conditions. If you prefer to cycle indoors, you will still need some good clothing which can keep your body cooler with constant elevated heart rates.
Weight loss
There is a constant debate on which sport is better for weight loss. Even research has some conflicting results. But one study from 2014 made an interesting discovery. Although running might be better for burning calories in a short interval, cycling is better for prolonged physical activity. This is because running causes higher muscle fatigue and doesn`t allow you to keep going as much as cycling.
Cycling benefits don`t stop here. The study recommends cycling as superior to running for beginners because it is easier on the muscles and the joints. So if you are new to these sports, you may want to start with cycling which will increase your chances of long term performance in weight loss. You can learn more about elite level cycling here. Anyway for fast visible results you should use some fat burners and consider using a legal alternative, not the first one you will see.
Building muscle
Building muscle with running or cycling can be very hard to achieve if not impossible. Since exercises need to be kept in a lower repetitions range and assisted by weights to build size, trying to use running or cycling for this purpose is not recommended.
If you want to build muscles you need to increase weights and keep a limit on repetitions, unlike with running, where you have thousands of reps with each movement. The same applies to cycling. You will, however, get the opportunity to tone the muscles and exercise endurance. But neither activity can be really recommended for building muscle.
Injury risks
When comparing the benefits of running and cycling with injury risks, you really have to think of long term impact. The immediate benefit comes with the increased joint stress, especially on the knees, with running. Many studies show the long-term impact running has on the joints of the legs. However, cycling can also have an increased injury risk, especially if you use your bike every day. As with any top level sport, there is an impact on the bones and joints. But cycling is generally considered to be safer than running.
A study published in New Zealand brings an important topic into consideration. It recommends runners to learn and recognize the early symptoms associated with running injuries. This is why, if you prefer running, you need to have a minimal understanding of the associated injuries. If you feel discomfort or pain, it is time for a break from running. You may also want to consider cycling as a better alternative for minimizing these risks. Since your weight is supported by the bike, the impact on the joints is significantly reduced. This is why cycling is better if you are worried about the health of your joints.
It seems that both running and cycling have good health benefits. The evidence we have thus far suggests that both should be done in moderation to avoid any long-term problems. But each sport has its own benefits. Running is easily accessible and doesn`t require too complicated equipment. Cycling is better for sustained weight loss efforts and reduced impact on mobility and joint stress. But at the same time, it is not so easily accessible if you decide to cycle outdoors. Running may seem simpler as you can jog around your local area or at the gym and use a good nutritionist with a proper diet including supplements like the panax ginseng product.
Regardless of your chosen activity, you will have to consider that weight loss can be achieved with the right planning. Building muscle, on the other hand, is not easily achievable with either of the sports. When it comes to injury risks, cycling seems to be the recommended alternative. But whichever sport you choose, you will need to inform yourself on the basic best practices and recommendations so that you can enjoy the activity for years to come. ■
Words by: John T Lyons
John T Lyons grew up riding the canyons of San Diego on his single speed Huffy. After a stint working for Shelby American in automotive and then in the Aerospace industry, JT started Moment Bicycles. He developed a “better way to buy a bike” using his engineering problem-solving skills. Learn more
at http://momentbicycles.com
