1 Million People Join Strava Every Month, Here’s What You Need to Know About the Running App – Yahoo Finance UK

1 Million People Join Strava Every Month, Here’s What You Need to Know About the Running App  Yahoo Finance UK

From Women’s Health

In 2018, 36 million athletes logged their activity using Strava and in 2020 the run-app reported that 1 million new users sign up every month. Woah. What was once the platform for cycling enthusiasts and eager runners is now the go-to tracking app to help you (yes you who’s only just signed up for their first race) go the distance.

But, why?

First and foremost Strava is designed to be a community space. So if your friends are already getting bored of one to many #halfmarathontraining posts on your Instagram it’s time to join the digital fit fam.

Plus, unlike running apps that are native to a watch brand Strava can be used with a bunch of auto-syncing GPS devices or direct through your phone.

‘But isn’t Strava a men’s app?’ We hear you cry. Not exactly. It’s true that a higher proportion of users are men, but there were still over 150 million activity uploads from women last year.

So, with a number of lesser known integrations and features that are especially useful for fit females, we’re breaking down how you should be using it.

Keep scrolling to find out how to use Strava for runners, cyclists and more.

Is Strava free?

Strava is available as both a free and subscription based app. The free app includes long term data collection and route tracking. It also gives you full access to all community aspects of the app.

What is Strava Summit?

Strava Summit is the paid-for element that gives you access to additional features.

Strava Summit is broken down into three ‘packs’; Training, Safety and Analysis. These can be purchased individually or all together.

This guide on how to use Strava covers both the free and premium options.

How to Get The Most Out of Strava for Runners, Cyclists & More

1. Track Your Progress

Whether you have a free or premium account, Strava presents your data in various ways that make it easier to track what you’ve done, how one week compares to another and your yearly averages.

You can see your weekly mileage (split by activity) clearly laid out on you profile, highlighting the days you worked. A simple swipe shows you the preceding weeks. If you’re training for a race this can be particularly useful.

As we all know, not increasing your mileage by more than 10% each week can help prevent injury. A great tip to remember if you’re running as a beginner.

If you’re using Strava for runners, the app will also automatically recognise if you’re running a route you’ve done before and create a graph to indicate how the performances compare.

If you sign up to the analysis option on the app, you will also see a chart indicating your ‘Relative Effort’. This looks at how your latest activity stacks up against your usual level.

2. Log Workout Classes

While still dominated by those using it to log their miles either on the bike or running (there were 140 million uploads from women doing these two sports in 2018 alone), Strava can also be used for keeping track of workout classes.

Using partner apps you can sync your workouts to the app which enables you to see a complete picture of your week of fitness.

That means if you use MINDBODY to book into one of the best yoga studios in London or use Technogym equipment at the gym, you’ll be able to immediately update your account. Other integrations include Peleton, Digme, PureGym, and Flywheel.

3. Track Your Period Alongside Your Activities

One of Strava’s latest app integration is with period tracker FITR Woman. While this doesn’t appear in the Strava app, those using FITR to keep on top of their cycle can automatically sync their workout activities.

Again, this offers you a more holistic picture of your wellness. You can see how your workouts are affected by your period and even start to plan accordingly.

4. Analyse Your Data

As well as the ‘Relative Effort’ chart, the Analysis Pack gives users access to graphs indicating their heart rate zones and pace zones for an activity. This is determined by information you give the app when you first sign up.

Similarly, you can view your ‘Fitness and Freshness’ graph. This is a particularly techy area of the program and as such is only available to view online. While it’s not essential reading it can show you how you are developing as an athlete as it draws lines charting your ‘fitness’ (through increase in load and training) and your ‘fatigue’ (how you perform during training based on your heart rate).

Keeping an eye on this will highlight any correlation between a lack of fitness and an increase in fatigue. That way you’ll know if you’re overtraining and maybe need to replace a session with sitting on your sofa watching Netflix.

5. Stay Safe With Strava

One key element of the Safety Pack is Strava Beacon. With Beacon, you can select safety contacts who can see in real time where you are in your run.

Ideal if you’re running late because you’ve had an accident… or couldn’t resist the smell of a fresh oat milk flat white delaying your return home.

6. Utilise the Training Plan Options

Those with access to the Training Pack can view race plans for a range of distances built by coaching experts at McMillan Running.

These plans can be adapted based on how many days per week you want to run and base paces on effort rather than speeds. As a result they can be applied to all runners of all levels.

Similarly there are cycling options that can help you improve on your hilly commute or prep for a triathlon.

These plans are available to view when you log on to the Stava website so are easily missed.

7. Get Involved in Challenges

What’s the one thing that people the world over like? Free stuff. Strava regularly hosts challenges that give you the opportunity to win prizes or discounts.

In November last year cyclist brand Le Col had participants rack up a whopping 39 million kilometres in two weeks – that’s the same as riding from Earth to Venus – with 227,000 people taking part; it became the largest Strava Partner Challenge ever.

Put simply, miles can translate to a half price cycling jersey from your favourite brand, or in the case of New Balance, a pint – gratis.

8. Find and Join Clubs

Joining in the community side of Strava doesn’t have to be motivated by monetary gain. If you’re in an area where run or cycle clubs are thin on the ground, you can find the next best thing on the app.

Most big brands in sport will have clubs on Strava but you can also find clubs associated with races or charities. You can even create your own with friends or to encourage the running community in your local area.

Between words of encouragement, kudos and a fair amount of friendly competition, you may not even notice the miles building up.

Take a look at the best London run clubs if you’re keen to get involved in the running community offline as well.

Strava is on iTunes and Google Play.

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