Running vs. Cycling: Which is More Effective for Weight Loss?

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When it comes to losing weights and improving fitness, running and cycling are two of the most popular options (although Henry Cavill does something else for cardio 😉).

But which one is better for weight loss? This is what latest researches say.


Caloric Burn

Running typically burns more calories per minute than cycling when performed at the same intensity. This makes it a more efficient choice for those looking to maximize caloric expenditure in shorter durations. 


Fat Loss

Both running and cycling can be incorporated into high-intensity interval training (HIIT) programs, which are highly effective for reducing total body fat. Interestingly, research by Couvert (2024)* suggests that while both activities lead to similar reductions in total body fat, running may have an edge when it comes to targeting abdominal fat. This is a key consideration for people aiming to lose belly fat.


Sustainability

Cycling often wins in terms of sustainability, especially for longer sessions. Its lower impact on joints makes it a great option for people with knee or ankle issues or those who are just starting their fitness journey. Brownstein (2022)** emphasizes the importance of choosing exercises that can be maintained consistently over time to achieve sustainable weight loss.


Energy Expenditure and Overall Impact

When energy expenditure is matched, running appears to have a stronger correlation with reductions in body mass index (BMI) and waist circumference compared to cycling. Williams (2012) notes that running’s ability to engage multiple muscle groups may contribute to these outcomes, making it a powerful tool for overall body composition improvements.


Choosing What Works for You

Ultimately, the decision between running and cycling should be based on your personal preferences, physical condition, and lifestyle. Here are a few key takeaways to help you decide:

  • Choose Running If: You’re looking for a time-efficient workout, enjoy high-impact activities, and want to target abdominal fat specifically.

  • Choose Cycling If: You prefer low-impact exercises, want to avoid joint stress, or plan to exercise for extended durations.


Both running and cycling offer unique benefits for weight loss and overall health. The best exercise is the one you enjoy and can stick with consistently. Whether you hit the pavement or hop on a bike, staying active and committed will ultimately lead to the results you’re seeking. For example, in my case, I was into running for some time, and it helped me lose my belly fat drastically. However, I couldn't run for 2-3 consecutive hours. On the other hand, with my bike, I can easily cycle more than 5 hours. Both has got pros and cons, but the thing in common is that choosing either one of them is better than doing neither!


Resources:

* COUVERT, ANNAËLLE1,2; GOUMY, LESLIE1; MAILLARD, FLORIE1; ESBRAT, ALEXANDRE1; LANCHAIS, KASSANDRA1; SAUGRAIN, CÉLIA1; VERDIER, CHARLOTTE1; DORÉ, ERIC1,2; CHEVARIN, CAROLINE3; ADJTOUTAH, DJAMEL4; MOREL, CLAIRE5; PEREIRA, BRUNO6; MARTIN, VINCENT1,2,7; LANCHA, ANTONIO H. JR.8; BARNICH, NICOLAS3; CHASSAING, BENOÎT9; RANCE, MÉLANIE5; BOISSEAU, NATHALIE1,2. Effects of a Cycling versus Running HIIT Program on Fat Mass Loss and Gut Microbiota Composition in Men with Overweight/Obesity. Medicine & Science in Sports & Exercise 56(5):p 839-850, May 2024. | DOI: 10.1249/MSS.0000000000003376 

** BROWNSTEIN, CALLUM G.1; METRA, MÉLANIE1; SABATER PASTOR, FREDERIC1; FARICIER, ROBIN1; MILLET, GUILLAUME Y.1,2. Disparate Mechanisms of Fatigability in Response to Prolonged Running versus Cycling of Matched Intensity and Duration. Medicine & Science in Sports & Exercise 54(5):p 872-882, May 2022. | DOI: 10.1249/MSS.0000000000002863 

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