Run Your Best: AI-Optimized Training for Everyone [e2ea]

Nowadays, the most popular sports, running and cycling, are excellent aerobic exercises that benefit physical fitness and health, which everyone knows. However, people often ask: Which is better, cycling or running? What are their differences? Which is more effective for weight loss? Today, the most impartial and selfless Cycling Hero will discuss these questions with everyone.

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Which is better, running or cycling?

First, let's talk about cycling. The advantage of cycling is that it places less burden on the body, allowing you to persist longer and is less likely to cause joint injuries, making it a closed-chain exercise. Your feet are fixed on the pedals, resulting in less impact and pressure on the joints, reducing the likelihood of arthritis. However, the downside of cycling is its high repetitiveness; improper or unscientific methods can easily lead to tendonitis or prostatitis.

The advantage of running is that among all aerobic exercises, it is the most effective in enhancing bone density, effectively preventing osteoporosis.

However, if you have joint discomfort, have recently had surgery on your cruciate ligament, or have just recovered from a fracture, running, which has a higher impact, is not suitable.

Overall, both running and cycling are aerobic exercises that reduce the risk of chronic diseases and can lead to a longer life. But to say which exercise is better is not straightforward, as it depends on individual circumstances.

Which is more effective for weight loss, running or cycling?

The key to weight loss is to burn more calories than you consume. Given sufficient exercise time, the key to aerobic exercise is heart rate control. It's recommended not to focus solely on fat loss at the beginning, thinking "I want to lose X pounds quickly"; as the saying goes, haste makes waste.

Weight loss requires persistence. Both running and cycling are beneficial for weight loss, but they are not suitable for everyone due to factors like time availability and nearby exercise facilities. Finding a method you can stick to is crucial for successful weight loss.

Is cross-training with running and cycling more effective?

Running and cycling each have their strengths, and combining them is more beneficial for health than doing just one. Cycling allows for longer exercise durations, while running exercises muscles that cycling might neglect. Cycling can help you run faster, and running can improve your cycling speed.

Therefore, for cycling and running enthusiasts, if your physical condition allows, it's recommended to alternate between cycling and running. This way, you can train different muscle groups and avoid overuse injuries, reducing the risk of exercise-related injuries.

Compared to not exercising, both running and cycling improve health. For example, you can choose to jog today and ride a bike tomorrow. Regardless of which exercise you prefer, consistent exercise is best for your health.

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Next, the Cycling Hero will introduce three cross-training methods that combine running and cycling.

Run training, cycle recovery, to run better

If you are training hard for an upcoming marathon or trail race, such as long runs, speed training, tempo runs, or hill climbs, the Cycling Hero suggests incorporating two cycling sessions per week for dynamic recovery. Cycling has less impact on the body, and low-intensity cycling after running can improve circulation and aid in quick recovery.

Suggested plan: Monday, high-intensity speed training; Tuesday, cycle for 30-60 minutes; Wednesday, tempo run or hill climb; Thursday, cycle for 30-60 minutes; Friday, easy run; Saturday, long easy run or race simulation; Sunday, rest.

Easy running, intense cycling, become a running cyclist

If you are a cycling enthusiast looking to try running, you can start with easy runs. Since cycling has less impact, your running doesn't need to be high-intensity; just do some easy runs.

Suggested plan: Monday, cycle speed training or sprint intervals; Tuesday, easy run for 30-45 minutes; Wednesday, hill climb or extreme cycling; Thursday, easy run for 30-40 minutes; Friday, recovery cycling for 45-60 minutes; Saturday, long easy run; Sunday, rest.

Cycle-run or run-cycle, that's perfect

Many Codoon users find that their running spots are not close to where they live, especially when participating in running group activities, where some members live far from the meeting point. Some runners prefer to walk or run to the meeting point, while others choose to take a taxi. After running, most don't even want to walk, so they usually take a taxi.

Actually, there's a simple solution to this problem: "cycle-run-cycle."

Nowadays, almost every street has shared bikes. You can ride a shared bike to the running spot, run, and then ride back home, which also helps with muscle recovery. Plus, your cycling distance and total exercise distance will increase, making it a win-win situation!

Now, we have a big announcement!To make it easier for everyone to adopt the "cycle" + "run" integrated training method and get complete records, Codoon has officially partnered with Mobike,introducingthe [Scan to Unlock Mobike]feature. Now, as long as Mobike operates in your city, you can start showing off! Use Codoon to ride Mobike with one click, and not only enjoy Mobike's official freecycling benefits,but also accumulate cycling mileage on Codoon and receive professional cyclingand fat loss guidance,helping you slim down faster!

Update your Codoon toversion V7.17 "Ride a Ride"now, enter cycling mode, and scan to unlock Mobike. Your friends are already using it, and you're the only one left! To run better, start cycling early. Go update and start riding now~

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    <strong>Cycling Hero's Little Classroom</strong><strong> </strong>
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<p style="text-align:left">
    <strong>Q1: I can't find the scan to unlock Mobike feature. Where is it?</strong>
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    A: Please refer to the usage process diagram below to get started quickly~</p><p style="text-align:left"><br/></p><p style="text-align:left">
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<p style="text-align:left"><a href="javascript:void(0)" style="background-color: rgb(255, 255, 255); font-family: inherit;"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3215%2Fb73bfd78-6159-11e7-95f3-015d11b3ee98.png!640m0?generation=1715743701245644&alt=media" style="width:100%"/></a>          </p><p style="text-align:left">
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    <strong>Q2: Why can't I find this feature even after following the process?</strong>
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    A: Let me calculate... Hmm, it might be because Mobike service is not yet available in your city.
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    <strong>Q3: Do I need to pay a deposit to use Codoon's scan to unlock Mobike feature?</strong>
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    A: If you have already paid a deposit to Mobike, you only need to link your account. If you haven't paid a deposit before, follow the page instructions to pay the deposit before using the scan to unlock feature. A deposit is required, hehe~
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    and reply with "<strong style="border: 0px; vertical-align: baseline; outline: none; -webkit-tap-highlight-color: rgba(0, 0, 0, 0); line-height: 1.7em !important;">Cycling Hero, I'm here</strong>"
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