Cycling vs Running for Perimenopause: Which Cardio Is Better?
Cycling and running both support heart health, weight management, and mood during perimenopause. Compare the two to find out which suits your body and goals.
Cardio Exercise and Perimenopause
Regular cardiovascular exercise is one of the most evidence-backed strategies for managing perimenopause symptoms. It supports heart health at a time when oestrogen withdrawal increases cardiovascular risk. It improves mood, sleep quality, and bone strength. It also helps manage the gradual changes in body composition that many women notice during this transition. Both cycling and running deliver these benefits, but they do so through different mechanics and carry different implications for joints, recovery time, and accessibility. Understanding the distinction can help you make a more informed choice, or a case for doing both.
The Case for Running
Running is a high-impact, weight-bearing exercise. Each stride places approximately two to three times body weight through the bones and joints, which sounds alarming but is actually beneficial for bone density. This mechanical loading stimulates bone remodelling and helps counter the accelerated bone loss that begins around perimenopause. Running also provides a strong cardiovascular stimulus in less time than many other activities. Research suggests women who run regularly have better bone density outcomes and lower fracture risk than those who stick exclusively to low-impact exercise. For women who already run and enjoy it, continuing is well supported.
The Case for Cycling
Cycling is non-weight-bearing and much lower in impact, meaning it places far less stress on the knees, hips, and ankles. For women who have joint pain, osteoarthritis, or knee problems, cycling is often the more sustainable long-term option. It provides an excellent cardiovascular and lower body workout, particularly targeting the quadriceps, glutes, and calves. Indoor cycling via stationary bike or spin classes is also highly controllable and accessible year-round. The limitation is that because cycling is non-weight-bearing, it does not build bone density in the same way running does.
Joint Health and Recovery
Perimenopause is associated with increased joint discomfort due to the effect of oestrogen on cartilage and connective tissue. For women already experiencing knee pain, hip stiffness, or inflammation, running may aggravate symptoms unless approached carefully with proper footwear, surface choice, and gradual progression. Cycling removes much of this concern. However, cycling is not injury-free. Poorly set up bikes can cause knee pain, lower back strain, and hip discomfort. A proper bike fit, whether for outdoor or indoor cycling, makes a significant difference to how the body tolerates it over time.
Weight Management and Metabolic Benefits
Both activities are effective for supporting a healthy weight during perimenopause. Running burns more calories per minute, but cycling for longer durations can achieve comparable total energy expenditure. More importantly, both forms of exercise help maintain insulin sensitivity, support healthy cortisol rhythms, and improve the muscle-to-fat ratio that tends to shift during this transition. If weight management is a goal, pairing cardio of either kind with resistance training gives better results than cardio alone.
Choosing What Works for You
The best exercise is the one you will do consistently. If you love running and your joints allow it, keep going and add strength work to protect your bones and tendons. If running causes pain or feels too intense during periods of disrupted sleep or high stress, cycling is an excellent alternative that still delivers the cardiovascular and metabolic benefits you need. Many women find cycling works well on lower-energy days while running or brisk walking handles higher-energy sessions. Logging your workouts consistently helps you see patterns in energy and recovery. PeriPlan lets you track workout sessions and how your symptoms shift across the week.
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