Cycling versus running: What’s better for weight loss?

Did your friend shed lots of kilos by running everyday, inspiring you to do the same? Or was it your other friend who showed off her toned legs by cycling daily and you too want the same? Running and cycling are classic exercises that people enjoy around the world. So, which is better to help you lose weight? Read on to find out.

The number of calories you burn in either exercise depends on the intensity and amount of time you do it. Running burns slightly more calories per hour than biking, so it may help you lose weight faster. Generally, running burns 566 to 839 calories an hour, while cycling at a vigorous pace burns 498 to 738 calories an hour, according to the estimates by the American College of Sports Medicine. Your age, weight, gender, and other factors also determine how many calories you’ll burn.

If you are overweight, have a history of heart attacks, knee pain, or high blood pressure, Kaitlin Donner, Doctor of Physical Therapy, recommends you to start with cycling. Because running is a high-impact exercise, it puts stress on your joints, so the potential for overuse injuries is higher than it is with cycling. About 60% of runners will at some point experience an injury that prevents them from running.

With cycling, the bigger danger is being hit by a car or falling off the cycle. So if you're a beginner, it's important to learn how to bike safely. If you have knee or back issues, other injuries, or any chronic health conditions, Marques Garcia, a clinical exercise physiologist, says he would not recommend taking up biking or running without first getting clearance from your doctor.

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To start running, people do not need any equipment other than a pair of running shoes, which can make it a cheaper option than cycling. For long-term running, people may want to invest in breathable running clothes.

Those new to cycling can borrow or rent a bike first to try it out before making an investment. There are also plenty of options online to buy a second hand cycle. People will also need to buy a helmet, lights, and reflective gear for safe cycling if they plan to cycle on roads or in the dark.

The potential to lose weight by running or cycling depends on how you participate and how you combine it with a healthy diet and other habits. Running does burn more calories on average and may yield weight loss results more quickly than biking. On the other hand, cycling is gentler on the joints, which might allow you to exercise longer and burn more calories overall.

A 2013 study found that running was associated with weight loss, and a 2019 research review found that indoor cycling, when combined with healthy eating practices, was recommended to help people lose weight.

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You have to find something you actually enjoy and can do consistently. It is recommended to try both and see what suits you the best. Both cycling and running can be a great option to keep fit and healthy. Choose the activity that best suits your health needs and lifestyle, or you can combine both for a varied exercise routine.