{"id":318,"date":"2020-07-02T12:37:48","date_gmt":"2020-07-02T11:37:48","guid":{"rendered":"https:\/\/runstoppable.co.uk\/?p=318"},"modified":"2020-07-02T12:37:48","modified_gmt":"2020-07-02T11:37:48","slug":"how-to-use-strava-to-run-faster","status":"publish","type":"post","link":"https:\/\/runstoppable.co.uk\/how-to-use-strava-to-run-faster\/","title":{"rendered":"How to use Strava to run faster"},"content":{"rendered":"<p><b>Strava is a fantastic app, and when used the right way, it can be a big boost to your running performance and motivation.<\/b><\/p>\n<div><b>\u00a0<\/b><\/div>\n<div><b>A word of warning<\/b><\/div>\n<div>The only real downside I\u2019ll point out here isn\u2019t really a negative of the app, but rather our human nature to compare in an unhelpful way. I say this with no judgement, but if you\u2019re likely to worry about your times, whether your friend\u2019s faster than you, or that you don\u2019t improve every run you do, then I\u2019d NOT recommend using Strava.<\/div>\n<div>If you\u2019re ok with that, read on.<\/div>\n<div><\/div>\n<div><b>Segment fun<\/b><\/div>\n<div>Segments are one of the best features on Strava, with the ability to race friends and compare your own performances on the same piece of road, path, or trail over time. You can create your own segments using the online website once you\u2019ve run the area as well, so if you\u2019ve got a favourite route but don\u2019t want to keep your own record manually, you can use Strava to do this for you.<\/div>\n<div>Whether you\u2019re in a running group\/club or not, you can have some friendly competition using Strava segments as a mini race.<\/div>\n<div>Many segments are on hills as well, and since there\u2019s little immediate reward to hill training, these types of segments give you the boost you need to push hard when running hills, and to include them more in your training.<\/div>\n<div><\/div>\n<div><\/div>\n<div><b>Other stats to track<\/b><\/div>\n<div>Aside from just segments, Strava tracks your 1st, 2nd and 3rd fastest times for distances of 400m and above and create routes to run which can be sent to some running watches although this is a paid feature.<\/div>\n<div><\/div>\n<div><b>Beyond the features<\/b><\/div>\n<div>Obviously, these features are great, but without you putting them to use they\u2019re, well, useless. Here are some ideas of how to use the app to run faster.<\/div>\n<div><\/div>\n<div><b>Hill session<\/b>\u00a0\u2013 plan your route include several segments on hills to encourage you to give it your all uphill.<\/div>\n<div><b>Virtual race<\/b>\u00a0\u2013 some areas have one or even several 5k routes (or longer) set up. You can find these using the \u201cexplore\u201d section on the app and replicate a time trial race, either against everyone who\u2019s run it, or against your friends.<\/div>\n<div><b>Segment run<\/b>\u00a0\u2013 include several segments of different lengths. These runs often end up being different routes to your normal runs, are challenging due to working at or above your lactate threshold several times in one run and can be a great way to blow off some steam or keep training interesting.<\/div>\n<div><b>Segment pacing<\/b>\u00a0\u2013 run the same segment several times in a row. As Strava will record the segment and give you the times for each attempt, you can see how consistent you were without having to look at your watch. Very much the point of learning the pace yourself.<\/div>\n<div><\/div>\n<div>One final word of advice is to always start running any segment earlier than you think the start point is and run beyond the finish. The lag in GPS has meant several of my attempts at taking a segment \u201ccrown\u201d haven\u2019t quite panned out.<\/div>\n<div><\/div>\n<div><b>Get out there, have fun and run fast.<\/b><\/div>\n<div><b>\u00a0<\/b><\/div>\n<div><b>Written by Kyle Brooks, Running Coach based in Norwich, Norfolk<\/b><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Strava is a fantastic app, and when used the right way, it can be a big boost to your running performance and motivation. \u00a0 A word of warning The only real downside I\u2019ll point out here isn\u2019t really a negative&#8230;<\/p>\n","protected":false},"author":2,"featured_media":57,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[5],"tags":[10,11,13,95,14,15,35,16,17,18,19,94,93,22],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - 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