Fitzalan Gorman

USA TODAY NETWORK - ARIZONA

Running and cycling are two popular cardiovascular sports that provide different benefits, depending on your fitness goals.

While both activities are good calorie burners, running burns more calories compared to cycling.

If an individual has experienced an injury or suffers from knee or foot problems, then lower-impact cycling may be a better option.

Cycling

Cycling is a low-impact sport that helps build endurance and stamina. Compared to running, it is easier to build and maintain stamina while cycling because muscle soreness and damage is delayed due to the lower impact.

Cycling is often recommended to individuals who have suffered injuries, specifically knee and foot problems.

Running

Compared to cycling, running requires significantly less equipment. All you need to get out and run is a pair of running shoes. Of course, many serious runners like to have a watch that tracks their progress, and those can get pricey.

Cycling requires a bike, helmet and shoes, plus the mechanical upkeep of the bike. Furthermore, compared to a bike, running shoes are much more affordable.

Weight Loss

When it comes to calorie burn and weight loss, running is the clear winner. This is because when cycling, the rider is sitting down compared to running where the runner has to support his entire body weight.

For a 160-pound person, cycling for one hour at a 10 mph pace burns 292 calories. For the same person, one hour of running at a 5 mph pace burns 606 calories.

Muscle Strengthening

While both running and cycling provide a cardiovascular workout, the two sports use similar muscle groups.

In cycling, the majority of power is produced by the quadriceps and hamstrings in the upper legs and the soleus and gastrocnemius in the calves.

In running, the primary muscles used are the hamstrings, quadriceps, glutes, iliopsoas and calves.

Neither running nor cycling tend to build overall muscle mass; in actuality, these sports can causes muscle fibers to shrink because the body aims to make muscle fibers more metabolically efficient.

Safety Considerations

Both running and cycling come with risks.

When outside, learn the rules of the road in your area and make sure to be visible in reflective clothing, especially in low visibility times.

If you're cycling, get a bike light for morning and evening hour rides. Several states require cyclists to wear a helmet.

For runners, if you choose to run in the road and not on a sidewalk, Road Runners Club of America suggests you run against traffic. You can see cars coming at you and you have a better chance to get out of the way if one gets too close.

With regard to injury, according to Men’s Health, cycling causes six injuries per 1,000 hours, while running is more dangerous with 11 injuries per 1,000 hours. With cycling, Men's Health says you'll crash only once every 900,000 miles. However, running injuries can come from outside factors and bodily breakdown.

Fitzalan Gorman has more than 10 years of academic and commercial experience in research and writing. She has a Master of Arts from Virginia Tech in political science and is a NASM certified personal trainer.