If you're one of the Iron men or women that have landed here this weekend to compete in the annual Ironman endurance event, you don't have a choice between biking or running. In order to finish this grueling event, you must bike 126 miles and run a full marathon or 26.2 miles. In addition to swimming 2.4. And if you're one of these select few hard core athletes, you're probably not as concerned about your weight and body composition as the rest of us.
For the rest of us, the question of whether or not to run or bike is a good one, because each has it's own set of benefits and drawbacks. And as always, your choice about which one to incorporate and when in your fitness regimen, is in large part dictated by many other factors, such as your joint health, physical limitations, possession of a good bike or comfort level on the bike itself, how much ice you have available (explained below) etc. For example, I don't do a lot of running anymore. Twenty years of highly competitive soccer forced me to use up all my 'running credits' too soon in my life. In addition, my back does not always respond kindly to time on the bike anymore either. It turns out my spine is a lot more sensitive to the saddle time than it used to be. Soccer was a blast, but it comes at a cost.
For you, it is likely that these same exercise and training limitations don't exist to the same degree. However, it is also likely that too much running (especially if you're overweight and over 40) might not be a good idea either. At least not after long periods of inactivity, and until you shed a few pounds. Your choices about which activity is better for you can only be determined by you and your fitness coach. In the mean time, I thought it would be helpful if you had some basic information about some of the subtle differences between the two.
The first thing you need to remember is that both running and cycling are excellent forms of cardiovascular exercise. Your choice to perform one or the other will come down more to logistics and to what makes the most sense for you on any given day or during any given period of time. It's hard to ride your bike through a snow storm, for example :). And it's even harder to run when carrying an extra 30-50 pounds.
In general, running burns more calories per minute than cycling, although those differences are minimized if you are physically able to bike vigorously and spend as little time as possible coasting. According to calculations published by The American College of Sports Medicine, a 150 pound person who runs at a brisk 7 minute mile will burn approximately 1,000 calories per hour. The same person maintaining an average pedaling speed of 16-19 mph will burn about 850 calories per hour. You can compare that to your walking program which will burn about 300-360 calories per hour. As you make these comparisons, however, be aware that the rates of both running and cycling cited above are extremely vigorous and the average person, especially when beginning an exercise program for the first time or after a long hiatus, will move much more slowly and therefore burn far fewer calories. Still, the general ratios apply.
The big downside of running, however, is that it is extremely hard on your joints. Hence, my inability to perform very much of this joyful activity anymore without serious need for stretching, recovery, and lots of ice 🙂
On the other hand, cycling is what we know as a "non-weight bearing activity." Which means that the bike is doing much of the work to hold you up against gravity. As such, you not only burn fewer calories, but you also don't much of a stimulus that is going to promote bone growth and maintenance. The flip side, of course, is that you don't need as much ice.
In closing I would like to point out that my good friends like to call discussions like this one, "Ashworthisms." Meaning, you never really get a straight answer when you ask John a fitness related question.
The reason is that you are a unique individual with unique and constantly changing needs when it comes to your health and fitness program. That's why I've made it my life's work to be a fitness coach. I remain passionate about helping you navigate your needs and create fitness programming that is dynamic, individualized, and designed to make you stronger than you were the day before, every time!
As for which one is better? Take a personal inventory of your current physical state, lifestyle challenges, and likes and dislikes, and let me know what you came up with. I'll bet it's a combination of the two...
PS I have personally found juggling a soccer ball to be an excellent way to get my heart rate to a level similar to that of running, but without so much pounding on my body. And small taste of the ecstasy that the game provided me in my youth.
