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Running Vs Cycling [Comparion Charts]
If you like running and cycling, you can get more variety in your daily exercise. I like these two activities, although I don’t ride a bicycle often. However, cycling can bring some of the same benefits as running, and the impact on joints is often smaller. The article will tell you knowledges about running vs cycling.
When comparing running and cycling, the health benefits are equally good. You are improving overall health and leg muscle development. The difference is related to how runners and cyclists use their legs and bodies and what happens as a result.
Compared to running on trails, mountain biking on trails is definitely more fun. Both have their pros and cons. Your chances of running or biking may be restricted by the environment, but doing both exercises at the same time is a way to increase the diversity of sports, which may reduce your chances of injury.
Running-what are the benefits?
Running is a great way to get good aerobic exercise. You can change the running speed, running time and running height. These can improve your performance and endurance as a runner. However, if runners do not spend time doing other exercises, such as strengthening leg muscles, they will not be able to reach their full potential.
Here are 10 benefits you can get from running:
1. Can circulate blood more effectively. Through regular aerobic exercise, the amount of oxygen your body can use (maximum oxygen uptake) can be maintained for a higher time.
2. Regular running helps to improve mood. Can help fight depression.
3. It can help you develop stronger arches with the right shoes.
4. Improve your aerobic exercise and heart strength and the ability to complete a variety of exercises.
5. Helps endurance.
6. Overall health, such as disease prevention and immune system enhancement.
7. Sleep better
8. Improve joints (if not excessive)
9. Burn calories. Better maintain weight.
10. Lower blood pressure.
Cycling – What are the Benefits?
When I go to ride a bike, I have stressful time and rest time. It will be fun to go downhill after a long climb. When you ride a bicycle, you will get good aerobic exercise and help your legs become stronger. However, unless they spend time doing other exercises to strengthen their leg muscles, cyclists will not be able to reach their full potential.
Here are 10 benefits you can get from cycling:
1. Your heart can better deliver large amounts of oxygen to more parts of your body. You can get more nutrition and energy. You can increase your maximum oxygen uptake by exercising regularly.
2. Can help improve your leg muscle strength.
3. Can help you improve balance and coordination.
4. Improve your aerobic exercise and heart strength and the ability to complete a variety of exercises.
5. Helps endurance.
6. Overall health, such as disease prevention and immune system enhancement.
7. Improve your mood. Most aerobic exercise will help promote feeling good chemicals.
8. Improve joints (if not excessive)
9. Burn calories. Better maintain weight.
10. Lower blood pressure.
Running and Cycling Similarities and Differences
When you run or ride a bicycle, you use your legs and core muscles, but in a different way. The effects of running and cycling are different within a few miles. One uses a machine to move, while the other mainly relies on legs. If we compare these two activities, we can see how similar and different they are.
Features of running and cycling
The similarities between the two
• Develop strong leg muscles
• Very suitable for aerobic exercise
• Overall health has improved
• Both gain the same endurance
• Increase brain health-improve memory and better mood.
Run difference
• Great impact on joints
• Burns about 600 calories per hour
• Stronger bones
• High Vo2max
• Injuries caused by running are common, about 65% per year
Riding differences
• Little impact on joints
• Burns about 800 calories per hour
• Weak bones
• Very high Vo2max
• Cycling injuries are less common, but some are fatal. About 28% may have knee injuries, and 2.1% of traffic accidents are cyclists
Summary:
Each activity has its advantages and disadvantages, but the combination of the two can give you the best of both worlds. If you have done cross training, you will know that you can do all kinds of exercises. This diversity can help you avoid injuries because you are exercising various muscles in many ways, and hope that you will not be overstressed by focusing on only one activity.
Joints Health When Running Vs Cycling
Your joints will continue to break down cartilage and rebuild it. The joints provide cushioning and lubrication between your bones, allowing you to run and ride comfortably.
Running and cycling can put pressure on the joints and may cause knee pain, but exercises like these are also very healthy for your joints because they promote healing and remove waste when used regularly.
In my article on arthritis, you can see the importance of exercise for joints, but overwork on any part of the body can start to cause injury.
Therefore, the recovery period is very important for cyclists and runners. In addition, taking time to exercise muscles to increase leg strength is also important for protecting joints. This way your muscles can reduce the pressure on the joints.
Running can have 2-3 times the impact of your body weight when you are running some joints, and I estimate that riding a bicycle should only have 1-2 times the weight of your joints.
This is a video showing the ground strength of many types of runners. They hit the ground with 2 times or more body weight while running. This pressure on the legs can cause bone growth, especially for sprinters, but it can also cause injuries if the runner is not careful.
Re-growth of cartilage may help prevent some runners from getting injured. This is why activities other than running, such as cycling, can help the joints perform low-impact exercises in a short period of time, while still providing nutrition and promoting healing to the joints.
Calories Burned Running Vs Cycling
If you are struggling to maintain your weight, exercise may be an important factor in helping you achieve your goals. Through a healthy diet, you can gradually lose weight. Muscles will adapt over time and begin to change at the genetic level, which can also help your muscles burn energy effectively.
For ordinary people, running can burn about 800 calories per hour. The average person can burn about 600 calories per hour by riding a bicycle. The number of calories varies greatly for different people and different intensity levels, but these numbers can give you a rough idea of how the two activities compare.
Running and cycling will create a healthy body over time. The important thing is to be consistent and take care of your legs by resting when needed. Let them exercise when they are sedentary, and provide them with nutrition and blood flow through aerobic exercise and a good diet.
Bone Health – Running Vs Cycling
When I was a kid, we would hold a rope skipping competition at school. I am very happy to see how long I can walk without stopping. Later, I learned that jumping helps to make bones bend very little, making them stronger over time.
We now know that running can also increase the bone density of people who run regularly. However, even if cyclists are as healthy as runners, cycling will have the opposite effect on bones. So what happened?
Running requires repeated shocks to the bones to make them stronger. Cyclists don’t put too much pressure on the bones or cause them to bend too much.
When their legs need to rest, runners can stay away from the legs and still have bone growth during the recovery period, but cyclists who put little pressure on the legs continue to stay away from the legs during the recovery period, resulting in no bone growth.
Over time, the bones of runners will become stronger, while those of cyclists may become weaker. According to a study, “bone mass is 23% more than that of non-exercise people.” (And another study found that “the bone mineral density of the lumbar spine of Tour de France cyclists is 10% lower than the BMD of non-athletes.”
Similarly, we see the need to change the activities of cyclists to include various exercises that enhance overall leg health.
Oxygen Intake – Running Vs Cycling
How our body uses oxygen varies according to how we exercise. For a 35-year-old man, as long as he exercises enough to maintain his average physical fitness, his maximum oxygen uptake can reach about 42. This number represents the normal healthy number of oxygen intake.
If you have an Apple Watch, you can use it to record your Vo2max. In an article on cultofmac.com, you can get information to check your number. Be prepared to work hard for about 20 minutes.
Those with high Vo2max values will bring higher levels of health to their bodies. The maximum Vo2max value for elite cyclists and runners is very high. It is essential to get more oxygen into our body during exercise, and it is also helpful during recovery.
Injury rate-running and cycling
The injury rate of runners is generally higher than that of cyclists. If you are not careful, running will give you many opportunities to produce strong impacts and strains, while riding a bicycle does not necessarily cause the same degree of strain to your legs.
However, most professional cyclists will overuse the injury at some point during the year. Therefore, just like runners, depending on the situation, cyclists may suffer as many injuries as runners.
One thing that cyclists need to be very careful about is traffic. Cyclists account for 2.1% of all traffic accidents in the United States. More and more male cyclists over the age of 20 die from these accidents every year. Fortunately, children who ride bicycles are just the opposite. There are fewer and fewer people in traffic accidents every year.
In order to prevent accidents and injuries, we need to take preventive measures, such as watching intersections, wearing helmets, limiting our exercise time, and getting the rest we need.
Therefore, my conclusion from this article is that both runners and cyclists can benefit greatly from participating in cycling and running activities, and they just need to be cautious when performing these activities.
Both activities can cause injuries, especially when you overuse your legs. Therefore, strengthening the leg strength and participating in a variety of sports activities can help offset some of the problems that arise when only focusing on one exercise.