Whether you’re a runner looking to do some cycling once-in-a-while or vice versa, the question has likely come to mind.
How much cycling is equal to running?
Some time ago, I wrote this post for my long cycling health & fitness website on another platform. I thought it was good info to share here with you.
**In general, the running to cycling ratio is approximately 1:3. This means that one mile of running with moderate effort equals three miles of cycling with moderate effort. **
The difference in these two activities does make it difficult to accurately calculate. So the ratio is a rule of thumb and not actually set in stone.
That said, let’s try to take a quick – closer – look.
Cardiovascular exercises
Both cycling and running are cardiovascular exercises. They make your heart stronger so that it can pump more blood, throughout your body, at a lower heart rate.
Essentially running and cycling both improve your cardiovascular system. But that’s where the similarities end.
If you ride your bike a lot you already know that bicycling isolates your lower body and is low impact. It’s a great exercise!
On the other hand, running is said to be a total body exercise because it uses every muscle in the body.
Meaning it burns more calories.
For example, if one day you decide to run at a moderate rate for one mile, then you go and cycle at the same rate for one mile, you will burn more calories running.
Of course, this is assuming the course and conditions are identical for both exercises on that day.
In any case, running burns more calories.
Approximate caloric equivalence
According to something I came across while looking into this question, a certain Dr. Edward Coyle of The University of Texas in Austin (Texas) figured out the average values of oxygen consumption by cyclists.
With the data he developed the table below. The table allows you to roughly calculate the caloric equivalence between running and cycling.
Cycling Speed Calories Conversion
M.P.H / Cal. per mile / Divider
10 / 26 / 4.2
15 / 31 / 3.5
20 / 38 / 2.9
25 / 47 / 2.3
30 / 59 / 1.9
For runners, each mile an average-size adult runs burns up about the same amount of energy – approximately 110 calories – no matter the speed.
However, for a cyclist each mile ends up burning vastly different levels of energy. This is depending on wind resistance and how hard you pedal.
Dr. Coyle figured out that if a cyclist rides at 15 mph, they burn 31 calories per mile. Meaning if they ride 20 miles they burn 20 x 31 = 620 calories.
Then he took the 620 calories and divided by 110 – the calories per mile that runners burn – and determined that it takes 5.63 miles of running to burn the same number of calories.
So, cycling at 20 miles at roughly 15 miles per hour is equal to running 5.6 miles at any speed… Approximately
I’m not sure how truly reliable the chart above is but let’s assume it does a good job at giving us a decent answer to the question at hand.
Summary
Cycling and running are both great activities to improve your cardiovascular system. However, that’s really where the similarities end.
So, trying to figure out how much cycling is equal to running can be tricky and it is not at all fully accurate.
You can use the Dr. Coyle’s Cycling Speed Calories Conversion chart or you can use the simple 1:3 rule of thumb.
Some people even claim the heart rate is a good way to figure out how much cycling is the same as running.
Personally, I suggest you don’t take anyone who claims to have the right answer too seriously.
I stopped trying to answer that question many years ago. Instead I focus on getting the most out of each ride I take.
What matters is that you keep yourself healthy.