Stationary Bike vs Running
Which one fits your Cardio workout plan?
Contents
Running burns more per minute than Stationary Bike — MET 9 vs 7.5. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Stationary Bike and Running and pick the one that fits your Cardio workout.
Stationary Bike vs Running: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Stationary Bike more often — 22,212 sessions compared to 2,587 for Running.
What most people do isn't always what fits you. Stationary Bike and Running differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Stationary Bike and Running Differ
| What differs | Stationary Bike | Running |
|---|---|---|
| Muscles worked | quads, hamstrings, glutes, and calves | quads, hamstrings, abs, and calves |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 22,212 sessions | 2,587 sessions |
How to Do Stationary Bike
Stationary Bike Muscles Worked: Cardio
Form
- 1. Adjust the height of the saddle so that the leg pressing the pedal does not fully extend and can be slightly bent.
- 2. Relax your shoulders and maintain a straight line with your back while shifting your center of gravity backward.
- 3. When pedaling, always keep your knees in a straight line and be careful not to let them drift outward.
- 4. To build thigh muscles, focus on the downward force in a vertical direction, and for smooth legs, apply pulling force to move the pedal before it reaches the bottom.
Coach's Tips
- Please be careful not to let your knees spread apart or come together.
For a full Stationary Bike guide with alternatives and benefits, see the Stationary Bike exercise guide.
How to Do Running
Running Muscles Worked: Cardio
Form
- 1. Stand with your feet shoulder-width apart and get ready naturally.
- 2. Take a step forward and start running smoothly while swinging your arms.
- 3. At the end of the exercise, gradually slow down and switch to walking.
Coach's Tips
- Land softly on your feet and be careful not to lean too far forward.
For a full Running guide with alternatives and benefits, see the Running exercise guide.
Frequently Asked Questions
Which is better for Cardio, Stationary Bike or Running?
Planfit users log Stationary Bike more often — 22,212 sessions against 2,587 for Running. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Stationary Bike and Running work the same muscles?
Not quite. Stationary Bike loads quads, hamstrings, glutes, and calves, and Running loads quads, hamstrings, abs, and calves.
What equipment do Stationary Bike and Running need?
Stationary Bike needs a machine, and Running needs bodyweight only.
Which is easier to start with?
Stationary Bike is the easier place to start. Move to Running once your form holds up.
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