Strava is a widely used app among endurance athletes, but how can you ensure that you’re getting the most out of it?
If you’re a runner looking to enhance your training, Strava is the perfect app for tracking your workouts, setting goals, and receiving virtual encouragement from friends every time you achieve a personal record.
We’re not promoting it as an advertisement, but we genuinely enjoy using the app. In fact, it might be my favorite social media platform. However, it would be even better if there were more dog videos like on Instagram.
Nevertheless, Strava can also be a double-edged sword, as it may tempt you to constantly compare yourself to others and turn every run into a fierce competition. But don’t worry, we have some tips to help you use Strava as a valuable training tool instead of a source of stress and frustration.
Set Personal Goals
Utilize Strava to track your progress and set your own individual goals rather than benchmarking yourself against others. This approach will keep you motivated and focused on your own training. When the app removed several features from its free version last year, it caused some controversy.
It made many of us, including myself, consider which features were most valuable to us. Personally, I found the most value in comparing my own runs, not others’. So when “compare my run” and the “training log” became premium features, it didn’t take long for me to upgrade.
If you need assistance in setting goals, we’re here to help.
Avoid the “Comparison Trap”
It’s natural to compare ourselves to others, but ask yourself what you truly gain from it. Constant comparison can lead to frustration and negative emotions. Instead, focus on your own progress and celebrate your own achievements. Let’s celebrate others’ accomplishments too, but in a supportive manner that helps us all grow stronger together.
As British marathoner Natasha Cockram said, “comparison is the thief of joy.”
Collaborate with others, not just giants. Like team hour7 of course. Photo: Dave MacFarlane
Use Strava as a Tool, Not a Dependency
Strava can be a fantastic way to keep track of your workouts and stay motivated, but remember that it’s just a tool. Don’t rely on it too heavily and make sure to vary your training and workouts to avoid burnout.
If you catch yourself altering your activities or feelings solely based on how they will appear on Strava, it may be time for a break. Taking time away from the app can be refreshing if it has become overwhelming.
Using data to inform your training is great, but if it starts dictating how you feel about your running instead of helping you reflect and grow stronger, it’s important to step back and evaluate its value.
Save the competition for race day, like at Trofeo Nasego in Italy. Photo: Alex Courthoud
Don’t Let Ego Interfere
It’s easy to get caught up in the competition on Strava, but remember that your main objective should be to improve your own fitness and health. Don’t let your ego hinder your training and progress.
All in all, Strava can be an excellent tool for motivation and progress tracking, but it’s crucial to use it in a healthy and balanced manner. If you’re solely focused on your own success and outperforming others, it can have long-term consequences for your motivation and continued involvement in the sport.
Some individuals spend their entire run brainstorming clever titles for their activities on Strava, contemplating the best way to make it seem easier than it actually was. However, being honest about how a run went can be a valuable reflective tool and provide insight to others that endurance running isn’t always perfect.
Robbie Britton, a British international ultra-runner and coach, shares all his training on Strava, including both successful and challenging runs. Follow his training journey for the Turin 24hr race in February 2023 here.