Are running and bike riding equal to lose weight?

Running and cycling are different exercises, each has its advantages.

Most people starting out can burn more calories/hour running than cycling. Beginners also tend to exercise at a higher cardiovascular level running as well.

Running is a weight baring exercise meaning that you support your weight. This can be good because it is good for bone density. Cycling and swimming are not weight bearing activities and are not as good for your bones.

The pounding running puts on your joints can cause problems. I know that I had knee and ankle problems when I was younger and ran a lot. Now that I’m older and weigh more I don’t think my joints can take this abuse. For younger athletes who are lighter and who inherited better joints running can be a good exercise.

At competitive levels some of the advantages of running turn around. A beginning runner can burn more calories and exercise their heart better than a beginning cyclist. An competitive level cyclist can actually burn more calorie/hour cycling and have a higher cardiovascular output than a competitive level runner. It can take years for cyclists to train themselves to this level though.

I’ve seen exercise physiologists say a good rule of thumb is that you have to cycle 3 times the distance to burn the same calories you would running. Running 5 miles should be similar to cycling 15 from a weight loss point of view. Of course this assumes you will run or cycle with similar intensity meaning pedaling all the time and no coasting on the bike.