Miles Running Vs Biking: How Do They Compare?

Cycling and running are two very popular forms of exercise that can help you stay fit and healthy.

Both activities provide numerous benefits, including improved cardiovascular health, increased endurance, and reduced stress levels.

However, if you are a runner who is looking for a change of pace or a cyclist who wants to mix up your routine, you may be wondering how to convert running miles to biking miles and vice versa. 

I was very interested in finding the answer to this question when I had to switch from running to cycling due to a knee replacement surgery. 

First you will need to understand the differences between running and cycling so that you can figure out how to convert between the two activities.

Running is a weight-bearing activity that puts stress on your joints, while cycling is a low-impact activity that is easier on your joints.

Also, running requires more energy than cycling, which means that you will burn more calories per mile when running than when cycling.

These are important factors because they can affect how you convert between miles running vs biking and how you train for them.

When it comes to converting cycling miles to running miles, there are several conversion factors to consider.

These factors can vary depending on your speed and pace, as well as other environmental factors such as wind resistance and terrain.

By understanding these factors and how they affect your body, you can decide the best way to convert your cycling miles to running miles or your running miles to cycling miles and get the most out of your workouts.

Differences Between Running and Cycling

When it comes to fitness and endurance training, running and cycling are two of the most popular activities that people tend to choose.  

Both activities are great for building strength, improving cardiovascular health, and burning calories.

However, there are some key differences between the two.

First, let’s talk about running.

Running is a high-impact activity that involves repeatedly striking the ground with your feet. This can be tough on your joints, especially if you’re running on hard surfaces like concrete or asphalt.

The pro to running is that it is a weight-bearing activity, which means that it can help to build bone density and improve overall strength.

Cycling, on the other hand, is a low-impact activity that is much easier on your joints.

When you cycle, your feet never leave the pedals, which means that there is no impact on your knees, hips, or ankles.

Cycling is also a great way to build cardiovascular endurance, because it can be done for long periods of time at a steady pace.

So, how do we convert cycling miles to running miles?

The answer is not straightforward, because the two activities work different muscle groups and require different levels of energy expenditure.

However, there are some general rules of thumb that can be used to estimate the equivalent distances.

For example, according to Rusticaly, the cycling equivalent of a 5k run is 1.5 miles, while the running equivalent of a 5k cycle is 1 mile.

This means that if you cycle 10 miles, it would be roughly equivalent to running 4 miles.

Remember, these are just estimates, and the actual conversion rate would depend on a variety of factors, including your fitness level, the terrain you’re cycling or running on, and the intensity of your workout.

However, by keeping these general guidelines in mind, you can get a rough idea of how far you would need to run to burn the same amount of calories as a cycling workout, or vice versa.

Conversion Factors

When it comes to converting cycling miles to running miles, there are a few conversion factors to keep in mind.

These factors help you determine how many running miles are equivalent to a certain number of cycling miles.

Here are some of the key factors to consider:

Ratio

One common way to convert cycling miles to running miles is to use a ratio.

The most commonly used ratio is 1:3 or 1:2, which means that one mile of running is equivalent to either two or three miles of cycling.

This ratio can vary depending on the intensity of your workout, your fitness level, and your body weight.

Conversion Table

Another helpful tool for converting cycling miles to running miles is a conversion table.

These tables provide conversion figures based on the speed and distance of your cycling workout.

For example, if you cycled 20 miles at 15 mph, you can use a conversion table to determine that this is equivalent to running 5.7 miles.

Conversion Factor

A conversion factor is a mathematical formula used to convert one unit of measurement to another.

In the case of cycling miles to running miles, the conversion factor is typically based on the number of calories burned during each activity.

For example, if you burn 100 calories cycling, this is equivalent to burning approximately 30 calories running.

Just remember that whether you use a ratio, a conversion table, or a conversion factor, it’s important to keep in mind that these tools are just estimates and may vary depending on your individual fitness level and workout intensity.

Caloric Equivalence

When it comes to comparing cycling miles to running miles, one important factor to consider is the caloric equivalence.

This is especially relevant for those of us that are looking to lose weight or maintain a healthy weight.

According to my research, cycling and running burn calories at different rates. On average, cycling burns fewer calories per mile than running.

This means that if you want to burn the same number of calories, you need to cycle more miles than you would run.

For example, if you were to cycle 10 miles at a moderate pace, you would burn approximately 400-500 calories.

However, if you were to run 10 miles at a moderate pace, you would burn approximately 1000-1200 calories.

This means that you would need to cycle approximately 20 miles to burn the same number of calories as running 10 miles.

It is important to note that the number of calories burned during exercise depends on a variety of factors, including your weight, age, sex, and level of exertion.

However, general rule of thumb is that running burns more calories per mile than cycling.

In addition to burning calories, both cycling and running can help us improve our overall energy expenditure.

Regular exercise can help us increase our energy levels, boost our metabolism, and improve our overall fitness.

Impact on Your Body

Cycling and running are both great exercises that can have a positive impact on our bodies.

However, they impact our bodies differently due to the nature of the activities.

Here are some of the ways cycling and running affect our bodies:

Joints

Cycling is a low-impact sport, which means it puts less stress on your joints than running.

This makes it a great alternative for people like me that have joint issues like arthritis or are injured.

Running, on the other hand, is a high-impact sport that can put a lot of stress on our joints, especially our knees and ankles.

Muscles

Both cycling and running work our leg muscles, but they work them differently.

Cycling primarily works our quadriceps, hamstrings, and glutes, while running works these muscles as well as our calves and shins.

Cycling also works our abs and arms, while running primarily works our arms.

Injury

Cycling is a great way to prevent injury, especially if you are recovering from an injury.

It is a low-impact sport that puts less stress on your joints and muscles than running, reducing the risk of injury.

Running, on the other hand, has a higher risk of causing injury because it’s a high-impact sport.

Arthritis

Cycling is a great exercise for those of you, like me, that suffer from arthritis, because it’s a low-impact sport that puts less stress on our joints.

It can help to reduce pain and stiffness in the joints, making it a great alternative to other high-impact exercises like running.

Overall, both cycling and running can have a positive impact on your body, but they impact your body differently.

Cycling is a great low-impact exercise that can help prevent injury and reduce pain, while running is a high-impact exercise that can help to build strong muscles.

It’s important to choose the exercise that is right for you based on your fitness level and any injuries or conditions you may have.

Speed and Pace

When it comes to calculating the speed and pace of cycling and running, there are a few things to keep in mind.

First, cycling speed is typically measured in miles per hour (mph), while running pace is measured in minutes per mile.

This means that if you want to compare the two, you’ll need to convert one to the other.

To convert cycling speed to running pace, you can use a simple formula.

Take the speed in mph and divide it into 60. For example, if you’re cycling at 15 mph, your running pace would be 4 minutes per mile (60 divided by 15).

To convert running pace to cycling speed, you can divide 60 by the pace in minutes per mile. So, if you’re running at an 8-minute mile pace, your cycling speed would be 7.5 mph (60 divided by 8).

It’s worth noting that these conversions are just estimates, and there are many factors that can affect your actual speed or pace.

For example, wind resistance and terrain can make cycling more or less difficult, while running on hills or uneven surfaces can slow you down.

Your own fitness level and experience can also play a big role in how fast you’re able to go.

When it comes to tracking your speed and pace, there are a variety of tools you can use. such as cycling computers or a GPS watch. 

You can also get apps like Strava (my favorite) and MapMyRun to help you track your running pace or cycling speed and distance.

The most important thing, whether you’re cycling or running, is to find a pace or speed that feels comfortable and sustainable for you.

Don’t worry too much about comparing yourself to others or trying to hit a certain speed or pace.

Instead, focus on enjoying the experience and challenging yourself to improve over time.

Environmental Factors When Considering Miles Running vs Biking.

Several environmental factors can affect your cycling speed and performance.

Wind resistance, for example, can impact your cycling speed in a huge way, especially when cycling against the wind.

The wind can push against you, making it more of a challenge to keep your usual pace.

To minimize the effects of wind resistance, you can try to cycle in a more aerodynamic position – such as head closer to your handlebars and wear clothing that reduces wind resistance.

Hills are another environmental factor that can impact your cycling performance.

Cycling uphill requires more effort than cycling on a flat surface, and it can be challenging to maintain your usual pace.

On the plus side, cycling uphill can be an excellent way to build strength and endurance.

Snow and ice can also affect your cycling performance, making it more challenging to maintain traction and balance.

So, if you are someone that cycles in these conditions, you should use extra precautions for a safer ride, like wearing appropriate clothing and use studded tires.

Conclusion

Converting cycling miles to running miles can be an efficient way to cross-train and challenge your body.

As we have discussed, there are several factors to consider when making this conversion, including your fitness level, pace, and terrain.

While it is not an exact science, using a rough conversion factor of 1 mile of cycling to 0.3 miles of running can provide a helpful estimate of the equivalent distance.

This means that if you cycled 15 miles, the running equivalent would be 4.5 miles.

It is important to note that this conversion is not always accurate for every biker or runner.  Again not a one size fits all thing.

Be sure to factor in your fitness  level, weather, and terrain. For example, cycling on a flat surface with a group of cyclists may require less effort than running uphill alone.

When making the conversion, it is also important to consider the impact on different muscle groups.

Cycling primarily engages the quadriceps, while running engages the hamstrings.

Incorporating both activities into your training routine can help to balance out muscle development and reduce the risk of injury.