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Spinning VS running: which one wins the health race?

  //health-fitness.news-articles.net/content/2025/ .. g-vs-running-which-one-wins-the-health-race.html
  Published in Health and Fitness on Wednesday, October 22nd 2025 at 20:36 GMT by Her Campus
          ^{🞛 This publication is a summary or evaluation of another publication 🞛 This publication contains editorial commentary or bias from the source}

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Calories, intensity, and weight loss

The author starts with the most common question: which exercise burns more calories per hour? While a direct comparison can vary depending on a person’s weight, intensity, and effort, the article cites that a 155‑pound person burns roughly 500–600 calories per hour while spinning and 600–700 calories per hour while running. The difference is modest, but the key point is that both activities burn enough calories to help with weight loss when paired with a balanced diet. The piece quotes the American College of Sports Medicine, which notes that “cardio sessions lasting 30–45 minutes can be a valuable addition to any weight‑loss program.”

Impact and joint health

One of the most important distinctions is impact. Running is a high‑impact activity that places repetitive force on the knees, hips, and ankles. The article cites research from the University of Michigan that shows a 12‑to‑18% higher incidence of lower‑body injuries among recreational runners compared with cyclists. These injuries range from shin splints to stress fractures. Spinning, on the other hand, is low‑impact because the rider remains seated and the weight of the body is distributed across the bike frame. The article notes that this makes spinning an excellent option for people with joint pain or those recovering from injury.

The piece also explains that because spinning is low impact, it’s still possible to experience knee pain if the bike seat is positioned too low or if the rider uses a high resistance level that forces the knee beyond its natural range of motion. The author recommends working with a certified instructor to learn proper bike setup and pedal technique.

Muscle groups used

While both activities target the lower body, the muscle emphasis differs. Spinning emphasizes the quadriceps, glutes, hamstrings, and calves, with a slight focus on the glutes when riding at a higher resistance or during a “standing” spin. Running engages a similar muscle group but places more emphasis on the calves and hip flexors due to the forward propulsion required. The article also points out that running can increase bone density more effectively than cycling because the repetitive impact stimulates bone growth.

Mental health and enjoyment

Both spinning and running release endorphins, but the article highlights the social aspect of spinning classes. Many students find the group environment, upbeat music, and instructor encouragement motivating, especially if they enjoy a more structured environment. Running, by contrast, offers flexibility: you can run anywhere, at any time, and combine it with listening to podcasts or music. The article includes a student testimonial that says, “Spinning helped me feel part of a community, whereas running helped me find my own pace and rhythm.”

Practical tips for choosing

The author concludes with a decision matrix that incorporates common goals:

The article also offers three “mini‑tips” for each activity:

1. Spinning – Check your bike seat height, keep your core engaged, and avoid riding on the highest resistance until you build strength.
2. Running – Use supportive shoes with adequate arch support, start with a walk‑run program, and incorporate cross‑training (e.g., yoga) to reduce injury risk.

Links and extra resources

Within the article, several hyperlinks lead to additional information. The author links to a Harvard Health Publishing article titled “Spinning vs Running: Which Is Better?” that discusses cardiovascular benefits in more detail. There is also a link to the American Council on Exercise (ACE) guidelines for beginners that provide a step‑by‑step plan for both activities. Finally, a link to a YouTube video by a certified spinning instructor explains proper bike setup and pedal mechanics.

Key takeaways

• Both spinning and running burn comparable amounts of calories and improve cardiovascular health.
• Spinning is low impact and easier on joints, making it suitable for beginners, people with joint pain, or those recovering from injury.
• Running offers higher impact that strengthens bone density and can be done anywhere without equipment.
• Choose based on personal preference, goals, and any physical limitations. If social interaction is key, a spinning class might be best; if you prefer the freedom of the outdoors, running could be your fit.

For students at Casper‑Libero looking to boost their fitness routine, the article offers a clear, evidence‑based comparison that can help them make an informed decision—whether they decide to strap on a bike or lace up a pair of running shoes.