Indoor Cycling vs Running: Differences & How to Choose the Best for Your Needs
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When people start their journey into cardiovascular fitness, two of the most popular options are cycling and running. That’s why you’ll often find plenty of stationary bikes and treadmills in gyms. As a personal trainer with years of experience on the gym floor, I’ve frequently been asked: “Indoor cycling or running—which one should I do?†It can be tough to decide, especially when both require time and effort. Both have their own unique benefits, and in this article, I’ll break down the key differences so you can make an informed choice.
You can also check my YouTube video for a visual comparison between indoor cycling and running.
**Accessibility**
One of the first things to consider is accessibility. While gyms typically have lots of treadmills and bikes, at home it's a different story. A stationary bike is generally more affordable, and there are many high-quality budget models available. On the other hand, a good treadmill can be quite expensive. Also, if you want to run outside, you just need a pair of shoes, but cycling requires a bike unless you’re using an indoor trainer.
**Muscles Used**
Both activities mainly target the lower body, but they engage different muscle groups. Running puts more stress on your core, hamstrings, and calves, while cycling focuses more on your quads and glutes. Additionally, cycling engages your upper body for balance and control, especially when standing. So, if you're looking to build leg strength, cycling might be better, but if you want to work your core and overall leg muscles, running could be the way to go.
**Workout Intensity**
Cycling offers a wider range of intensity levels. You can cycle at a low pace without breaking a sweat, or push yourself hard for a challenging workout. This flexibility makes it great for longer sessions. Running, however, is usually more intense from the start, which means shorter workouts and longer recovery times. Both can burn between 200 to 900 calories per hour, depending on how hard you work.
**Dynamics**
In terms of dynamics, cycling has more variety. You can adjust cadence, switch between sitting and standing, change resistance, and even use different hand positions. Running, while effective, tends to be more straightforward—mostly about speed and incline. If you enjoy a more dynamic workout, cycling might be the better option.
**Smart Training**
Indoor cycling has made big strides in smart training. Bikes like Peloton and NordicTrack S27i offer live classes, interactive challenges, and real-time feedback. Treadmills also have some smart features, but they aren’t as advanced or immersive as cycling technology.
**Recovery**
Recovery is another important factor. Cycling is low-impact, so you can do it daily and recover quickly. Many cyclists even do recovery rides. Running, on the other hand, is harder on the joints and typically requires more rest. That’s why many cyclists train more frequently than runners.
**Which Is For You?**
Ultimately, it comes down to what you enjoy. If you love riding, go with cycling. If you prefer running, stick with that. Enjoyment is key—if you don’t like what you’re doing, it won’t be sustainable. But if you're looking for variety, quick recovery, and smart training options, cycling may suit you better. If you want high-intensity workouts and the freedom to run outdoors, then running could be the right choice.
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