Indoor Cycling vs Running: Differences & How to Choose the Best for Your Needs
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When people are looking to get into cardiovascular fitness, the two 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 be doing indoor cycling or running?†This is a common dilemma, especially since both activities require time and effort. While they each have their own unique benefits, choosing between them can be tricky. In this article, I’ll break down the key differences so you can make an informed decision.
You can also check my YouTube video where I compare indoor cycling and running in more detail.
**Accessibility**
One of the first things to consider is accessibility. While gyms typically have plenty of treadmills and bikes, it's different when training at home. Exercise bikes are generally more affordable and come in a wide range of quality options. On the other hand, a good treadmill can be quite expensive. Also, while you need a bike to cycle outdoors, running doesn’t require any special equipment — just your shoes.
**Muscles Used**
Both running and cycling primarily work the lower body. However, running engages the core more and places more pressure on the hamstrings and calves. Cycling, on the other hand, focuses heavily on the quads and glutes, and also uses the upper body for balance and control. So, if you're looking to build leg strength, cycling might be the better choice. But if you want to strengthen your core and overall leg muscles, running could be more beneficial.
**Workout Intensity**
Cycling offers a wider range of intensity levels. You can ride at a low pace to warm up or push yourself to high speeds for a tough workout. This flexibility makes it easier to vary your routine and extend your sessions. Running, by contrast, tends to be more intense from the start, which means shorter workouts and longer recovery periods. Both activities burn a similar number of calories — between 200 and 900 per hour — but running can burn more in less time.
**Dynamics**
In terms of movement variety, cycling has more options. You can adjust cadence, switch between sitting and standing, change resistance, and even use different hand positions. Running, while effective, is more straightforward — mainly about speed and incline. If you enjoy dynamic, ever-changing workouts, cycling might be more engaging for you.
**Smart Training**
Indoor cycling has taken a big leap forward with smart bikes like Peloton and NordicTrack S27i. These machines offer live classes, real-time resistance adjustments, and even leaderboards to keep you motivated. Treadmills have some interactive features too, but they’re not as advanced or immersive as those found in cycling.
**Recovery**
Recovery is another important factor. Indoor cycling is low-impact, allowing you to train more frequently with quicker recovery. Many cyclists do "recovery rides" to stay active without overworking their bodies. Running, however, is higher impact and requires more rest, especially after intense sessions. That’s why many cyclists end up training more consistently than runners.
**Which One Is Right for You?**
Ultimately, the choice comes down to what you enjoy most. If you love riding a bike, go with indoor cycling. If you prefer the feel of running, then that’s the way to go. Enjoyment plays a huge role in long-term consistency. Beyond that, cycling offers more flexibility in intensity, faster recovery, and smart training options, while running provides high-intensity workouts and the freedom to run outdoors with no extra gear. Choose what fits your lifestyle and goals best.