I run and ride, on and off road. I’d say that running is far harder than riding because you’re supporting your own weight as well as propelling yourself forward, impacting your joints and bouncing your stomach up and down, making it difficult to eat anything other than gels and sipping water. That said, I find it much easier to pace myself over a running race than I do in an MTB race as running races are held on broad courses and you can start slowly and pass people later, always keeping your heart rate below lactate threshold, which for me is in the high 160s.
In all of the MTB races I’ve done, the course was very narrow from the start and I’ve felt pressured into maintaining a fast pace early on to avoid holding up the rest of the field. I’ve had heart rates in the 170s and 180s, which is definitely a bad idea for a 3 hour race. Starting further back isn’t an option as it’s hard to work your way up the field later, when all the fast-starters are getting tired.
I’m now doing winter duathlons (off road run, MTB, off road run) as part of marathon training as they’re typically 2.5 hours long and teach the heart, lungs and energy reserves to last longer. But, because of the cycling leg, they have way less of an impact on my fragile legs than an equivalent 2.5 hour run.