Indoor Cycling vs Running: Differences & How to Choose the Best for Your Needs
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When people decide to get into cardiovascular fitness, two of the most popular options are cycling and running. That’s why you’ll often find a lot of stationary bikes and treadmills in gyms. As a personal trainer with years of experience on the gym floor, I’ve been asked countless times: “Should I do indoor cycling or running?†It can be confusing to choose between them, especially when both require time and effort to master. But the truth is, both have their own unique benefits. In this article, I’ll break down the key differences so you can make an informed decision.
You can also watch my YouTube video where I compare the two exercises in more detail.
**Accessibility**
One of the first things to consider is accessibility. While gyms usually have plenty of treadmills and bikes, home equipment varies. A stationary bike is generally more affordable and easy to set up at home. Treadmills, on the other hand, can be quite expensive, especially if you want a quality model. Also, running doesn’t require any special equipment—just your shoes. However, cycling outdoors requires a bike, which may not be ideal for everyone.
**Muscles Used**
Both activities target the lower body, but they engage different muscle groups. Running puts more pressure on the hamstrings, calves, and core due to the impact and constant movement. Cycling, on the other hand, focuses more on the quadriceps and glutes, especially when standing. It also engages the upper body slightly for balance and control. So, if you're looking to build leg strength, cycling might be better, while running offers a stronger core workout.
**Workout Intensity**
Cycling allows for a wider range of intensity levels. You can cycle gently or push yourself to high speeds, making it versatile for different goals. Running, by comparison, is typically higher intensity and harder to sustain for long periods. This means shorter workouts and longer recovery times. Both can burn between 200 to 900 calories per hour, depending on how hard you work.
**Dynamics**
Cycling offers more variety in terms of movement. You can change positions, adjust resistance, and even vary cadence for a more dynamic workout. Running, while effective, tends to be more straightforward—mostly about speed and incline. If you enjoy a more varied routine, cycling could be the way to go.
**Smart Training**
Indoor cycling has taken a big leap forward with smart bikes like Peloton and NordicTrack S27i. These offer live classes, leaderboards, and interactive training that can be very motivating. Treadmills have some smart features too, but they’re not as advanced or engaging as those found in cycling.
**Recovery**
Cycling is generally easier on the body, allowing for more frequent sessions with quicker recovery. Running, being a higher-impact activity, demands more rest between workouts. Cyclists often train more frequently because of this, while runners may need more time to recover.
**Which Is For You?**
At the end of the day, it comes down to what you enjoy. If you love the feel of running, stick with it. If you prefer cycling, go for that. Enjoyment plays a huge role in consistency. That said, cycling offers more flexibility in intensity, faster recovery, and more dynamic workouts. Running, meanwhile, is great for short, high-intensity sessions and doesn’t require extra equipment. Choose based on your preferences and goals.