Indoor Cycling vs Running: Differences & How to Choose the Best for Your Needs
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June 19 10:37:20, 2025
When people think about starting cardiovascular fitness, the first two activities that come to mind are usually cycling and running. Gyms are often filled with rows of exercise bikes and treadmills, reflecting their popularity. As a personal trainer with years of experience, I’ve been asked countless times, “Should I be doing indoor cycling or running?†It’s understandable that people feel torn between these two choices because both require commitment and time.
Choosing between the two can be daunting, but they each have unique benefits. In this article, I’ll break down the key differences to help you decide which might be best for you. You can also watch my YouTube video where I compare these two forms of exercise in more detail.
One of the first things to consider is accessibility. At home, setting up an exercise bike is relatively straightforward and affordable. There are plenty of budget-friendly options available that still deliver quality performance. On the other hand, investing in a good treadmill for home use can be expensive. Additionally, while you need a bike to cycle outdoors, running can be done almost anywhere without additional equipment.
In terms of muscle engagement, both activities primarily target the lower body. Running tends to engage the core more intensely and puts significant strain on the hamstrings and calves. Cycling, however, focuses more on the quadriceps and glutes, requiring the use of your arms and core for balance and control when standing. If you're looking to build leg strength, cycling might be better for targeting the quads and glutes, whereas running is great for overall leg development and core stability.
When it comes to workout intensity, cycling provides a wider range of possibilities. You can pedal gently or ramp up the intensity to push yourself to the limit, allowing for varied workouts. Running, on the other hand, is inherently more demanding. Even a casual jog can feel intense unless you're exceptionally fit. This means running sessions tend to be shorter, and recovery time may be longer.
Both activities are effective for burning calories, with estimates ranging from 200 to 900 calories per hour depending on intensity. While running can burn more calories in a shorter period, it ultimately depends on how hard you push yourself.
Dynamic variety is another point to consider. Running mainly involves adjusting speed and incline, whereas cycling offers more options like cadence, resistance levels, and even different hand positions. This makes cycling a more versatile choice if you're seeking varied workout experiences.
Technology has also played a role in shaping these activities. Indoor cycling has seen a surge in interactive options like Peloton and NordicTrack S27i, offering live classes and leaderboards to keep you motivated. Treadmill technology is improving, but it still lags behind the level of interactivity found in cycling.
Recovery is another important aspect. Cycling is low-impact, making it easier on the joints and allowing for quicker recovery. Many cyclists can train more frequently without feeling overly fatigued. Running, being high-impact, requires more rest between sessions and places more stress on the joints.
Ultimately, the decision between cycling and running comes down to personal preference. If you enjoy riding a bike, go for cycling; if you love running, stick with it. It's crucial to choose something you genuinely enjoy, as sticking to a routine is challenging otherwise.
Cycling offers flexibility in intensity, quick recovery, smart tech integration, and dynamic workouts. Running provides high-intensity, outdoor-friendly workouts and targets different muscle groups. Consider your goals, preferences, and lifestyle to make the best choice for your fitness journey.