Biking Vs. Running: Which Is Better For Weight Loss?

To lose weight, you must burn more calories than you consume. Biking and running help you burn calories---especially if you work at a high intensity. Which one you choose to support your weight loss efforts really depends on your physical condition and personal preferences. Choose the mode that you most enjoy so that exercise is something you look forward to, rather than a chore.

Benefits of Running

Most people know how to run. All you need is a good pair of shoes and comfortable clothing. Running is accessible in most areas, and if outdoor conditions do not permit a run---you can run indoors on a treadmill. Running is one of the most effective calorie-burning activities, notes Lesley Mettler, a running coach from Seattle, on the Women's Health website. Because you move your body with no assistance, you burn more calories per minute than during most other exercises. A 160-pound person going at a modest 5 mph burns more than 500 calories in an hour. Work up to an 8 mph run and burn almost 1,000 calories an hour, according to mayoclinic.com.

Benefits of Biking

Biking may offer a lower-calorie burn, but it also puts less impact on your joints. If you are more than 50 lbs. overweight, biking may be a good choice for weight loss because it is easy on your hips, knees and ankles, notes the Cleveland Clinic. While the movement pattern involved in biking is familiar to most people, outdoor biking requires some skill when encountering various terrains and traffic. A 160-lb. beginner taking a ride at less than 10 mph will burn about 280 calories in an hour. As with any activity, as your fitness level and intensity increase, you can up this calorie burn.

Considerations

Running burns more calories because you are required to bear your own weight and use almost all the muscles of the body to help stabilize and propel forward. But all the calorie burn is worthless if you cannot bear the impact on your joints and back. Getting your body to a point where it can sustain a 30- to 60-minute run takes training time. For at least a month or two, you should alternate running with brisk walks to acclimate your body to the impact. During these intervals, you will burn fewer calories than you would if you sustained a 30-minute, vigorous pace. Biking requires investment in equipment and time. To burn enough calories to effect weight loss, you must commit to at least an hour of riding---something that may not fit easily into a busy schedule.

Expert Insight

A study published in the February 2010 issue of the International Journal of Sports Nutrition and Exercise Metabolism reported that running encourages the body to oxidize fat (break fat down to burn as energy) at a higher rate than biking, even when performed at the same intensity. In 2003, researchers published similar findings in the journal Metabolism. This study showed that participants on a treadmill experienced greater fat oxidation than those working equally hard on a cycling ergometer.

Strategy

Running elicits a higher calorie burn in a shorter period of time, making it a superior weight loss activity. But calorie burn should not be your only consideration. If you prefer cycling and are more likely to stick with it for the long term, then it makes a better choice for you. Biking also offers a way to cross-train between runs---giving your body a break from the repetitive impact. Whichever exercise mode you choose to incorporate regularly, remember to stay active all day long to enhance your weight loss efforts. Also, stick to a calorie-controlled meal plan to reach your goals faster.