Running v Cycling - tips/pointers ?
Discussion
Has running any benefits over cycling in regard to improving fitness levels ?
Is it a more efficient method of exercise ?
Any tips on a good starting method for running ?
I had heard of running for 1 minute, then walking for 2 and gradually build up the running to walking ratio
Does that sound right or has anyone a method they found worked for them ?
I have never had my fitness to a level where I could just go for a run, though have been using an exercise bike recently so feel now may be a good time to start
If I could get to the point that I could go out for a run that would last longer than 15 minutes I would see it as another milestone and thus one of the reasons for my post
Quick history -
I was never really a sporty person
As a kid I loved playing rugby, then witnessed a relation getting badly hurt and I lost all interest in the game at that point.
Early 2014 I finally got the motivation to improve my fitness
I was 42 years old 5ft 11" tall, had just crept past 20 stone (127kg)
My initial step was to improve my diet, which over a period of time helped and I got down to 18 stone 5 pounds (116.5 kg)
Then I got out of this new routine and my weight started in increase
Early 2015 I bought an exercise bike, as I knew I needed to restart the improved diet but this would only do so much
I restarted my improved eating and started using the bike
Since starting I have moved up to the 5th out of the bikes 7 resistance settings
I use it for an hour each day and cover 30 km in this hour
I am now down to 15 stone (95 kg) and feel a hell of a lot better for it
I am just looking to benefit from the experience others have gained
Is it a more efficient method of exercise ?
Any tips on a good starting method for running ?
I had heard of running for 1 minute, then walking for 2 and gradually build up the running to walking ratio
Does that sound right or has anyone a method they found worked for them ?
I have never had my fitness to a level where I could just go for a run, though have been using an exercise bike recently so feel now may be a good time to start
If I could get to the point that I could go out for a run that would last longer than 15 minutes I would see it as another milestone and thus one of the reasons for my post
Quick history -
I was never really a sporty person
As a kid I loved playing rugby, then witnessed a relation getting badly hurt and I lost all interest in the game at that point.
Early 2014 I finally got the motivation to improve my fitness
I was 42 years old 5ft 11" tall, had just crept past 20 stone (127kg)
My initial step was to improve my diet, which over a period of time helped and I got down to 18 stone 5 pounds (116.5 kg)
Then I got out of this new routine and my weight started in increase
Early 2015 I bought an exercise bike, as I knew I needed to restart the improved diet but this would only do so much
I restarted my improved eating and started using the bike
Since starting I have moved up to the 5th out of the bikes 7 resistance settings
I use it for an hour each day and cover 30 km in this hour
I am now down to 15 stone (95 kg) and feel a hell of a lot better for it
I am just looking to benefit from the experience others have gained
Hyde said:
Has running any benefits over cycling in regard to improving fitness levels ?
Don't see many plump runners... .Running is better for your bones and joints. 'Runner's knee' is a myth. The impact of footfall as you run expedites production of synovial fluid in your joints. Ankles, knees and hips become stronger. This does not happen with cycling. Because you burn more calories running it is better for weightloss. Running will improve coordination and balance better than cycling because you are on your feet, not sitting down. Running improves the metabolism, it also improves memory and mental agility along with brain plasticity (endurance running though, >40 mins). Greater capillerisation occurs with running, which means the entire bodily network of muscles and blood vessels receives more oxygen, which in turn means you can run for longer, faster. Running is also good for anxiety and depression as neurotransmitters such as serotonin and endorphins are released. Running is better for improving agility and reaction speed. I don't know many cyclists that perform a full stretching routine on a weekly basis, but I know lots of runners that do, so it's good for flexibility as well. There are only two elements of fitness left, speed and power - these can be trained equally well in both sports. Lastly you can make full use of the countryside and its fresh air - a cyclist still needs roads and still sucks in pollution with every breath. A recent study showed a cyclist that used their bike to get to work in inner city rush hour traffic was actually doing themselves more harm than good from car fumes and other nasty airborn particles, so not a good idea to run through traffic either. Always baffles me when I see people doing that.
I'll let someone else answer your other questions.
popeyewhite said:
Don't see many plump runners... .
Running is better for your bones and joints. 'Runner's knee' is a myth. The impact of footfall as you run expedites production of synovial fluid in your joints. Ankles, knees and hips become stronger. This does not happen with cycling. Because you burn more calories running it is better for weightloss. Running will improve coordination and balance better than cycling because you are on your feet, not sitting down. Running improves the metabolism, it also improves memory and mental agility along with brain plasticity (endurance running though, >40 mins). Greater capillerisation occurs with running, which means the entire bodily network of muscles and blood vessels receives more oxygen, which in turn means you can run for longer, faster. Running is also good for anxiety and depression as neurotransmitters such as serotonin and endorphins are released. Running is better for improving agility and reaction speed. I don't know many cyclists that perform a full stretching routine on a weekly basis, but I know lots of runners that do, so it's good for flexibility as well. There are only two elements of fitness left, speed and power - these can be trained equally well in both sports. Lastly you can make full use of the countryside and its fresh air - a cyclist still needs roads and still sucks in pollution with every breath. A recent study showed a cyclist that used their bike to get to work in inner city rush hour traffic was actually doing themselves more harm than good from car fumes and other nasty airborn particles, so not a good idea to run through traffic either. Always baffles me when I see people doing that.
I'll let someone else answer your other questions.
For "beginners" I'd do a mix of both, maybe alternate days.Running is better for your bones and joints. 'Runner's knee' is a myth. The impact of footfall as you run expedites production of synovial fluid in your joints. Ankles, knees and hips become stronger. This does not happen with cycling. Because you burn more calories running it is better for weightloss. Running will improve coordination and balance better than cycling because you are on your feet, not sitting down. Running improves the metabolism, it also improves memory and mental agility along with brain plasticity (endurance running though, >40 mins). Greater capillerisation occurs with running, which means the entire bodily network of muscles and blood vessels receives more oxygen, which in turn means you can run for longer, faster. Running is also good for anxiety and depression as neurotransmitters such as serotonin and endorphins are released. Running is better for improving agility and reaction speed. I don't know many cyclists that perform a full stretching routine on a weekly basis, but I know lots of runners that do, so it's good for flexibility as well. There are only two elements of fitness left, speed and power - these can be trained equally well in both sports. Lastly you can make full use of the countryside and its fresh air - a cyclist still needs roads and still sucks in pollution with every breath. A recent study showed a cyclist that used their bike to get to work in inner city rush hour traffic was actually doing themselves more harm than good from car fumes and other nasty airborn particles, so not a good idea to run through traffic either. Always baffles me when I see people doing that.
I'll let someone else answer your other questions.
- The impact of running can cause issues (injuries) for beginners, especially on the lower legs this will lesson over time when form becomes better
- Running is usually more calorie intensive, but for beginners cycling can burn more calories as you can go for much longer
As I said mix it up. If you legs feel sore the next day after a run, go on a gentle bike ride
I'd advise you ease gently into running. Yes impact exercise can have beneficial effects on bones and joints, but in beginners and overweight people this benefit is likely offset by the increased risk of injury - as mentioned above.
It's worth getting advice on 'form' or the correct movement pattern. I think beginners should pursue quality movement as the most important factor: once form breaks down, injuries become much more likely. Breakdown of form is very hard to observe yourself, so it could be worthwhile investing in some running coaching from an athletics coach. Keep your loops short, or practice sprints at a track or field - this way you can stop as soon as you're tired, put on some warm clothing, and amble home.
For cycling, all you should need is some basic advice from a good local bike shop on how to get the bike set up for you: the saddle being too high or too low can cause knee problems for example. Oh yes and learn to use the gears effectively to keep cadence up so as not to demand too much force on each pedal stroke. Once you become comfortable with cycling you might want to look into so-called clipless pedals, which allow a much more efficient stroke.
It's worth getting advice on 'form' or the correct movement pattern. I think beginners should pursue quality movement as the most important factor: once form breaks down, injuries become much more likely. Breakdown of form is very hard to observe yourself, so it could be worthwhile investing in some running coaching from an athletics coach. Keep your loops short, or practice sprints at a track or field - this way you can stop as soon as you're tired, put on some warm clothing, and amble home.
For cycling, all you should need is some basic advice from a good local bike shop on how to get the bike set up for you: the saddle being too high or too low can cause knee problems for example. Oh yes and learn to use the gears effectively to keep cadence up so as not to demand too much force on each pedal stroke. Once you become comfortable with cycling you might want to look into so-called clipless pedals, which allow a much more efficient stroke.
This is just my experience. Everyone's different.
I run and cycle.
When I started running, I enjoyed it and found that improving my times and taking part in events gave me a great sense of achievement. However, I often found it difficult to get motivated for, hard work and would sometimes get injured. As a result I spent quite long periods not exercising, losing the fitness I'd previously gained and adding weight I'd previously lost.
When I started cycling (2 years ago), I fell in love, and found that improving my times and taking part in events gave me an unbelievable thrill. I never find it difficult to get motivated for, I can't wait to jump on my bike instead of my car in the morning, I can work as hard as I want and never get injured. As a result, I exercise virtually every day, constantly improve and continue to loose body fat - I'm the leanest and I've ever been.
Running was and still is an enjoyable hobby, though it can get boring and I have to be in the right mood. It has its place in my schedule and fits nicely into my training. I can do it with the Mrs too as our pace isn't dissimilar.
Cycling changed my life. I'd rather go out on my bike than drive my M3.
I run and cycle.
When I started running, I enjoyed it and found that improving my times and taking part in events gave me a great sense of achievement. However, I often found it difficult to get motivated for, hard work and would sometimes get injured. As a result I spent quite long periods not exercising, losing the fitness I'd previously gained and adding weight I'd previously lost.
When I started cycling (2 years ago), I fell in love, and found that improving my times and taking part in events gave me an unbelievable thrill. I never find it difficult to get motivated for, I can't wait to jump on my bike instead of my car in the morning, I can work as hard as I want and never get injured. As a result, I exercise virtually every day, constantly improve and continue to loose body fat - I'm the leanest and I've ever been.
Running was and still is an enjoyable hobby, though it can get boring and I have to be in the right mood. It has its place in my schedule and fits nicely into my training. I can do it with the Mrs too as our pace isn't dissimilar.
Cycling changed my life. I'd rather go out on my bike than drive my M3.
NatAsp said:
This is just my experience. Everyone's different.
I run and cycle.
When I started running, I enjoyed it and found that improving my times and taking part in events gave me a great sense of achievement. However, I often found it difficult to get motivated for, hard work and would sometimes get injured. As a result I spent quite long periods not exercising, losing the fitness I'd previously gained and adding weight I'd previously lost.
When I started cycling (2 years ago), I fell in love, and found that improving my times and taking part in events gave me an unbelievable thrill. I never find it difficult to get motivated for, I can't wait to jump on my bike instead of my car in the morning, I can work as hard as I want and never get injured. As a result, I exercise virtually every day, constantly improve and continue to loose body fat - I'm the leanest and I've ever been.
Running was and still is an enjoyable hobby, though it can get boring and I have to be in the right mood. It has its place in my schedule and fits nicely into my training. I can do it with the Mrs too as our pace isn't dissimilar.
Cycling changed my life. I'd rather go out on my bike than drive my M3.
And as another perspective:I run and cycle.
When I started running, I enjoyed it and found that improving my times and taking part in events gave me a great sense of achievement. However, I often found it difficult to get motivated for, hard work and would sometimes get injured. As a result I spent quite long periods not exercising, losing the fitness I'd previously gained and adding weight I'd previously lost.
When I started cycling (2 years ago), I fell in love, and found that improving my times and taking part in events gave me an unbelievable thrill. I never find it difficult to get motivated for, I can't wait to jump on my bike instead of my car in the morning, I can work as hard as I want and never get injured. As a result, I exercise virtually every day, constantly improve and continue to loose body fat - I'm the leanest and I've ever been.
Running was and still is an enjoyable hobby, though it can get boring and I have to be in the right mood. It has its place in my schedule and fits nicely into my training. I can do it with the Mrs too as our pace isn't dissimilar.
Cycling changed my life. I'd rather go out on my bike than drive my M3.
I used to cycle quite a lot - cross country mountain biking when suspension forks were a novelty - did around 50-75 miles a week. A change in circumstances meant I had to reduce my cycling and a took up running. Hated it at first as it felt so slow and such hard work. However, I discovered that I was a lot fitter running 15 miles a week than cycling 50. I now do both running and road cycling and enjoy both but i still prefer running because:
- you can do a short run and get some benifit, whereas I feel any ride under a half hour or so is not doing much
- running takes me places that i wouldn't get to on a bike
- gets the endorphins going bette
- for some reason I don't feel bad about running at 10pm at night in the dark, whereas I feel self-conscious cycling around in the dark for hours
What's your real goal? Just to lose weight? Or to travel a great distance in an inefficient manner? Could you see yourself going out when it's cold, wet, dark and windy? If it's like that for a fortnight will you just sit in front of the sofa or put on your training gear?
Tip of the day: if you put your left foot forward, then back then forward, then back and forwards then back, and then shake it everywhere, you're not running; you're doing the hokey cokey.
Tip of the day: if you put your left foot forward, then back then forward, then back and forwards then back, and then shake it everywhere, you're not running; you're doing the hokey cokey.
popeyewhite said:
Don't see many plump runners... .
I see loads around here. And towards the latter half of a marathon. And on fun runs.ewenm said:
For starting running, the Couch to 5k program is excellent. Google it.
Yep this - http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k....But if you want to lose weight you need to eat less. Best way. Its simple but mentally hard. You need to form good habits.
Also if you have a bike and some running trainers, I do both
to mix it up.Edited by Foliage on Thursday 24th September 13:42
Edited by Foliage on Thursday 24th September 13:44
I was 16 and a half stone when I took up running, at 5'7 that's not great.
The first few attempts I made I ended up injuring myself after a month of so and then having to stop, I don't think my body could take the amount of punishment.
I took it up again in March/April this year very aware of how depressing it is to finally start getting somewhere and then have to stop due to injury so took it easy (different trainers helped massively). I don't run particularly far or quickly, 20-25 miles a week maybe over 3 or 5 days in between gym sessions, I've lost about 3 stone although diet change obviously helped with that.
I quite enjoy going out for a long run now, I've discovered places around where I live that I had no idea about before, the only downside is I've discovered its also deceptively hilly and strangely I never noticed it in the car!
Definitely mix it up, it'll help with the fitness and the C25K is a good starting point although I kind of just pushed myself to get my arse into gear but maybe that's why I injured myself the first couple of times I tried.
The first few attempts I made I ended up injuring myself after a month of so and then having to stop, I don't think my body could take the amount of punishment.
I took it up again in March/April this year very aware of how depressing it is to finally start getting somewhere and then have to stop due to injury so took it easy (different trainers helped massively). I don't run particularly far or quickly, 20-25 miles a week maybe over 3 or 5 days in between gym sessions, I've lost about 3 stone although diet change obviously helped with that.
I quite enjoy going out for a long run now, I've discovered places around where I live that I had no idea about before, the only downside is I've discovered its also deceptively hilly and strangely I never noticed it in the car!
Definitely mix it up, it'll help with the fitness and the C25K is a good starting point although I kind of just pushed myself to get my arse into gear but maybe that's why I injured myself the first couple of times I tried.
[quote=Hoofy]Could you see yourself going out when it's cold, wet, dark and windy? If it's like that for a fortnight will you just sit in front of the sofa or put on your training gear?[quote]
Exactly!! What is perceived to be the "better" discipline is meaningless to all but a select few.
What matters to your average Joe is which gets you motivated and makes you WANT to get outdoors and do it. If all you want to do is get fit, but don't enjoy the thing that helps you achieve that, then you're probably not going to get fit.
Exactly!! What is perceived to be the "better" discipline is meaningless to all but a select few.
What matters to your average Joe is which gets you motivated and makes you WANT to get outdoors and do it. If all you want to do is get fit, but don't enjoy the thing that helps you achieve that, then you're probably not going to get fit.
Do both. Been a cyclist for years now, but have recently started running. I try and do one 5k a week. Both help the other.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
S10GTA said:
Do both. Been a cyclist for years now, but have recently started running. I try and do one 5k a week. Both help the other.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
That's interesting. Maybe your body has become more efficient with cycling, though. Have you tried wearing baggy clothes instead of low drag clothing? And ride a mountain bike with fat tyres rather than something made to move more easily?However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
NatAsp said:
Hoofy said:
Could you see yourself going out when it's cold, wet, dark and windy? If it's like that for a fortnight will you just sit in front of the sofa or put on your training gear?
Exactly!! What is perceived to be the "better" discipline is meaningless to all but a select few. What matters to your average Joe is which gets you motivated and makes you WANT to get outdoors and do it. If all you want to do is get fit, but don't enjoy the thing that helps you achieve that, then you're probably not going to get fit.
Hoofy said:
S10GTA said:
Do both. Been a cyclist for years now, but have recently started running. I try and do one 5k a week. Both help the other.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
That's interesting. Maybe your body has become more efficient with cycling, though. Have you tried wearing baggy clothes instead of low drag clothing? And ride a mountain bike with fat tyres rather than something made to move more easily?However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
GTIAlex said:
Hoofy said:
S10GTA said:
Do both. Been a cyclist for years now, but have recently started running. I try and do one 5k a week. Both help the other.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
That's interesting. Maybe your body has become more efficient with cycling, though. Have you tried wearing baggy clothes instead of low drag clothing? And ride a mountain bike with fat tyres rather than something made to move more easily?However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
Hoofy said:
S10GTA said:
Do both. Been a cyclist for years now, but have recently started running. I try and do one 5k a week. Both help the other.
However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
That's interesting. Maybe your body has become more efficient with cycling, though.However, I think running is probably a better use of time. A half hour run has me dripping, half hour on the bike and I'm barely warmed up. Apart from commuting I wont ride unless its more than an hour.
Debate over which activity is more 'demanding' is fairly nonsensical. Someone stating that the bike 'doesn't do anything for them' suggests that people like Froome would be easily outclassed by an occasional weekend athlete. If the bike ain't making you tired, ride faster.
Yes running is less efficient than cycling. That's why cyclists can move faster, over longer distances, than runners: derp. Running also involves more muscle mass, and presents a greater challenge to the circulatory system in terms of the athlete being more vertical: this means BP is harder to maintain, and Peak HR is slightly higher as a result.
OP you'll benefit from both. As others have mentioned losing weight will create positive effects on your ability to move quickly (whether running or cycling), and you'll soon find something you prefer doing. For now your focus needs to be on steady weight loss, creation of a solid aerobic base while avoiding injury, and I'd also suggest doing some basic strength and mobility work.
MurderousCrow said:
Debate over which activity is more 'demanding' is fairly nonsensical.
Why are you posting on this thread then? Have you read the first line of the OP?"Has running any benefits over cycling in regard to improving fitness levels"
MurderousCrow said:
Someone stating that the bike 'doesn't do anything for them' suggests that people like Froome would be easily outclassed by an occasional weekend athlete.
Does it? That's some imagination you've got. Gassing Station | Health Matters | Top of Page | What's New | My Stuff