Running and cycling are two of the most popular forms of cardiovascular exercise, each with its own benefits for fat loss and endurance. But which one is superior?
This article breaks down the scientific evidence behind both exercises, comparing their impact on fat burning, cardiovascular endurance, and overall fitness adaptations.
The Science of Fat Burning in Running vs. Cycling
Fat burning occurs when the body utilises stored fat as an energy source during exercise. The key factors influencing fat oxidation include exercise intensity, duration, and individual metabolic responses.
Studies have shown that moderate-intensity steady-state cardio, typically performed at 60–70% of maximum heart rate, is most effective for fat oxidation (Achten & Jeukendrup, 2003).
Caloric Expenditure and Fat Burn
Running generally burns more calories per minute than cycling, primarily due to the greater muscle engagement and impact forces involved.
A study by Hall et al. (2004) found that a 70kg individual running at 10km/h burns approximately 606 calories per hour, whereas cycling at 20km/h burns around 563 calories per hour. However, intensity plays a crucial role—high-intensity interval cycling can match or exceed the fat-burning effects of steady-state running (Tabata et al., 1996).
Metabolic Effects and Afterburn
Excess post-exercise oxygen consumption (EPOC) contributes to additional fat burning after a workout. Running, particularly high-intensity interval running, has been shown to elicit a greater EPOC effect compared to cycling (LaForgia et al., 2006).
This suggests that runners may continue to burn more calories post-exercise than cyclists performing workouts of similar duration and intensity.
Endurance Development: Running vs. Cycling
Endurance is the ability to sustain prolonged physical activity, and it is primarily determined by cardiovascular fitness and muscular adaptations.
Cardiovascular Adaptations
Both running and cycling improve cardiovascular efficiency by strengthening the heart and increasing stroke volume. However, running generally results in greater VO2 max improvements compared to cycling, as demonstrated in a study by Millet et al. (2009), where runners exhibited higher VO2 max levels than cyclists of comparable training backgrounds.
Muscle Adaptations and Efficiency
Running primarily engages the quadriceps, hamstrings, calves, and glutes while placing significant strain on the joints and connective tissues.
Cycling, on the other hand, is a lower-impact exercise that engages similar muscle groups but with less eccentric loading, reducing injury risk. Research by Rønnestad & Mujika (2014) suggests that cyclists develop superior local muscular endurance due to sustained, repeated contractions at submaximal intensities.
Cross-Training Benefits
Running can benefit cyclists by improving bone density and overall impact resilience, while cycling can help runners develop muscular endurance with lower injury risk. A study by Millet et al. (2002) found that triathletes who incorporated both running and cycling into their training had superior endurance performance compared to single-sport athletes.
Injury Risk and Joint Impact
Running is a high-impact activity, which increases the risk of overuse injuries such as shin splints, stress fractures, and knee pain (van Gent et al., 2007). Cycling, being a low-impact sport, is associated with fewer impact-related injuries but may contribute to muscle imbalances due to the repetitive nature of pedalling.
Practical Considerations: Which One Should You Choose?
The choice between running and cycling depends on individual goals and preferences:
- For Fat Loss: Running may be slightly more effective due to higher calorie expenditure and greater EPOC effects.
- For Endurance: Cycling allows for longer training durations with less musculoskeletal strain.
- For Injury Prevention: Cycling is preferable for individuals prone to joint issues.
- For Overall Fitness: A combination of both running and cycling may provide the best results for endurance, fat loss, and injury prevention.
Conclusion
Both running and cycling have significant benefits for fat loss and endurance development. Running burns more calories and elicits a higher EPOC effect, making it slightly more effective for fat loss. However, cycling allows for longer duration training with reduced injury risk, making it a better choice for sustained endurance development. Ultimately, incorporating both into a well-rounded fitness regimen can yield the best results.
Key Takeaways
| Factor | Running | Cycling |
|---|---|---|
| Caloric Burn | Higher per minute | Slightly lower per minute |
| EPOC Effect | Greater | Lower |
| Endurance Development | Higher VO2 max gains | Better local muscular endurance |
| Impact on Joints | High impact, higher injury risk | Low impact, lower injury risk |
| Fat Loss Potential | Slightly higher | High, but dependent on intensity |
Bibliography
- Achten, J., & Jeukendrup, A. E. (2003). ‘Maximal fat oxidation during exercise in trained men’, International Journal of Sports Medicine, 24(8), pp. 603-608.
- Hall, C., Figueroa, A., Fernhall, B., & Kanaley, J. A. (2004). ‘Energy expenditure of walking and running: Comparison with prediction equations’, Medicine & Science in Sports & Exercise, 36(12), pp. 2128-2134.
- LaForgia, J., Withers, R. T., & Gore, C. J. (2006). ‘Effects of exercise intensity and duration on the excess post-exercise oxygen consumption’, Journal of Sports Sciences, 24(12), pp. 1247-1264.
- Millet, G. P., Vleck, V. E., & Bentley, D. J. (2009). ‘Physiological differences between cycling and running’, Sports Medicine, 39(3), pp. 179-206.
- Rønnestad, B. R., & Mujika, I. (2014). ‘Optimizing strength training for running and cycling endurance performance’, Scandinavian Journal of Medicine & Science in Sports, 24(4), pp. 603-612.
- Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). ‘Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max’, Medicine & Science in Sports & Exercise, 28(10), pp. 1327-1330.
- van Gent, R. N., Siem, D., van Middelkoop, M., van Os, A. G., Bierma-Zeinstra, S. M., & Koes, B. W. (2007). ‘Incidence and determinants of lower extremity running injuries in long distance runners: A systematic review’, British Journal of Sports Medicine, 41(8), pp. 469-480.
