Indoor Cycling vs Running: Differences & How to Choose the Best for Your Needs
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When people start thinking about 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 do indoor cycling or running?†It can be tough to decide, especially when both activities offer unique benefits.
Choosing between the two can feel overwhelming because taking on both requires time, effort, and commitment. But both have their own strengths. In this article, I’ll break down the key differences so you can make an informed decision. You can also check out my YouTube video where I dive deeper into the comparison.
**Accessibility**
One of the first things to consider is accessibility. While gyms usually have plenty of treadmills and bikes, home setups differ. An exercise bike is generally more affordable and easier to fit into a small space. Treadmills, on the other hand, can be expensive and take up a lot of room. Also, while you need a bike to cycle outdoors, running only requires shoes—making it more accessible for spontaneous workouts.
**Muscles Used**
Both exercises target the lower body, but they engage different muscle groups. Running puts more pressure on your core, hamstrings, and calves, while cycling focuses heavily on your quads and glutes. Cycling also engages your upper body for balance, especially when standing. So, if you're looking to build leg strength, cycling may be better. 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, from low-effort rides to high-intensity sprints. This flexibility makes it great for varied workouts. Running, however, is typically more intense and harder on the body, which means shorter sessions and longer recovery periods. Both can burn a lot of calories—between 200 and 900 per hour—depending on how hard you push yourself.
**Dynamics**
Cycling provides more dynamic movement options. You can adjust cadence, switch positions (sitting or standing), and vary resistance. Running, while effective, has fewer variables—mainly speed and incline. If you enjoy a more engaging and changing workout, cycling might suit you better.
**Smart Training**
Indoor cycling has seen a rise in smart technology, with brands like Peloton and NordicTrack offering interactive classes and real-time feedback. Treadmills have some smart features too, but they’re not as advanced. If you love tech-driven workouts, cycling might be the better choice.
**Recovery**
Cycling is generally easier on the joints and allows for quicker recovery. You can even do recovery rides without much strain. Running, being higher impact, requires more rest between sessions. Cyclists often train more frequently due to the lower recovery demands.
**Which Is For You?**
At the end of the day, it all comes down to what you enjoy. If you love riding, go with cycling. If you prefer running, stick with that. Enjoyment plays a huge role in consistency. That said, cycling offers more variety in intensity, faster recovery, and smart training options. Running, meanwhile, gives you high-intensity bursts, no equipment needed, and targets different muscles. Choose the one that keeps you motivated and excited to move.