top of page
Writer's pictureLuke Nelson

From Walk to Run: Comparing Loads Across Walking, Cycling, Elliptical, and Running

🏃‍♀️From Walk to Run: Comparing Loads Across Walking, Cycling, Elliptical, and Running 🚴‍♂️

Understanding how different activities impact your body is key to optimizing training and recovery! 💡 Here's a quick breakdown of the loads (in multiples of body weight, BW) placed on the patellofemoral joint, Achilles tendon, and hip during walking🚶‍♂️, cycling🚴, elliptical🏋‍♂️, and running🏃‍♂️:


Patellofemoral Load 🦵

🚶Walking: 0.9 x BW (Hart 2022) 

🚴Bike: 0.5-1.5 x BW (He 2024) 

⚙️Elliptical: 2.65 x BW (Lu 2007) 

🏃Running: 5.2 x BW (Hart 2022) 


Achilles Tendon Load 🔗

🚴Cycling: 0.6-0.83 x BW (Gregor 1987) 

⚙️Elliptical: 2.20 x BW (Lu 2007) 

🚶Walking: 3.3 x BW (Baxter 2020) 

🏃Running: 5.2 x BW (Baxter 2020)


Hip Load 🦴

🚴Cycling: 0.5-1.4 x BW (Ericson 1986, Damm 2017) 

🚶Walking: 2.38-4.37 x BW (Bergman 1993, 2001; Giarmatzis 2015) 

⚙️Elliptical: 4.02 x BW (*estimated from Lu 2007) 

🏃Running: 5.5-10.01 x BW (Bergman 1993; Giarmatzis 2015) 


Key Considerations

❗ These effects can vary depending on factors such as:

  • 🚴⚙️Cycling & Elliptical: Resistance, equipment setup, and speed.

  • 🏃‍♀️Walking & Running: Elevation, speed, and running gait.


Important Note: Load and pain don’t always correlate! It’s essential to assess each individual’s response to activity and tailor rehabilitation plans accordingly


Rehabilitation & Training Tips 💪

Use these load comparisons to:

  • Guide gradual progression in rehabilitation plans.

  • Select activities that match the desired load intensity for recovery.

  • Monitor and adjust loads to prevent injury or manage pain.



📚References:

  • Baxter, J. R., et al. (2020). "Exercise Progression to Incrementally Load the Achilles Tendon." Medicine & Science in Sports & Exercise Publish Ahead of Print.

  • Bergmann G, Graichen F, Rohlmann A. (1993). "Hip joint loading during walking and running." J Biomech.

  • Damm P, et al. (2017). "In vivo hip joint loads and pedal forces during ergometer cycling." J Biomech.

  • Ericson MO, et al. (1986). "Load moments about the hip and knee joints during ergometer cycling." Scand J Rehabil Med.

  • Giarmatzis G, et al. (2015). "Loading of Hip Measured by Hip Contact Forces at Different Speeds of Walking and Running." J Bone Miner Res.

  • Gregor, R. J., et al. (1987). "Achilles tendon forces during cycling." Int J Sports Med.

  • Hart, H. F., et al. (2022). "May the force be with you: understanding how patellofemoral joint reaction force compares across different activities." Br J Sports Med.

  • He, M. Y., et al. (2024). "Effects of Stationary Bikes and Elliptical Machines on Knee Joint Kinematics during Exercise." Medicina (Kaunas).

  • Lu, T. W., et al. (2007). "Joint loading in the lower extremities during elliptical exercise." Med Sci Sports Exerc.

bottom of page