Strava: Adding, Tracking, and Managing Your Running & Cycling Shoes

How do I add a shoe in Strava?

Adding your running or cycling shoes to Strava allows you to meticulously track their mileage, monitor their wear, and receive timely notifications for retirement, ultimately helping you prevent injuries and optimize your performance.

The Strategic Advantage of Tracking Your Footwear on Strava

For serious athletes and fitness enthusiasts, understanding the lifespan and performance characteristics of their gear is as crucial as monitoring their own physiological metrics. Tracking your shoes on Strava goes beyond mere data collection; it's a proactive step in injury prevention, performance optimization, and informed gear management.

• Injury Prevention: Running and cycling shoes provide critical cushioning, support, and stability. Over time, these components degrade, leading to reduced shock absorption, altered gait mechanics, and increased stress on joints, muscles, and connective tissues. Tracking mileage helps you identify when shoes are nearing their functional limit, signaling it's time for replacement before overuse injuries like shin splints, runner's knee, or plantar fasciitis emerge.
• Performance Optimization: Worn-out shoes can subtly diminish performance by reducing energy return and altering foot strike. By knowing your shoe's mileage, you can ensure you're always training and racing in footwear that offers optimal support and responsiveness.
• Cost Efficiency: While shoes are an investment, tracking their mileage ensures you maximize their useful life without overextending them. This data also helps you make informed purchasing decisions for future footwear.
• Data-Driven Insights: Connecting specific shoes to your activities allows for richer analysis. You can observe how different shoe models perform over various terrains or distances, informing your future gear choices based on real-world data.

Step-by-Step Guide: Adding a Shoe to Strava (Mobile App)

The Strava mobile app provides a straightforward interface for managing your gear.

1. Open the Strava App: Launch the Strava application on your smartphone.
2. Access Your Profile: Tap the "You" icon (usually a profile silhouette) located in the bottom right corner of the screen.
3. Navigate to Gear: On your profile page, scroll down and tap "Gear."
4. Add New Footwear: Tap the "+" icon in the top right corner to add new gear.
5. Select Gear Type: Choose "Running Shoes" or "Cycling Shoes" as appropriate.
6. Input Shoe Details:
   • Brand: Select the manufacturer from the list.
   • Model: Choose the specific model of your shoe.
   • Nickname (Optional but Recommended): Assign a unique name (e.g., "Daily Trainers," "Race Flats," "Trail Kicks") to easily differentiate between multiple pairs.
   • Start Date: Select the date you began using the shoes.
   • Target Distance (Optional): Set a target mileage for the shoes (e.g., 300-500 miles for running shoes). Strava will notify you as you approach this limit.
7. Save Your Shoe: Tap "Save" in the top right corner to complete the process. Your new shoe will now appear in your gear list.

Step-by-Step Guide: Adding a Shoe to Strava (Web Version)

For those who prefer a desktop interface, adding shoes via the Strava website is equally simple.

1. Log In to Strava: Go to www.strava.com and log in to your account.
2. Access Settings: Hover over your profile picture in the top right corner, then click "Settings" from the dropdown menu.
3. Locate My Gear: In the left-hand navigation bar, click on "My Gear."
4. Add Footwear: Under the "My Gear" section, click the "Add running shoes" or "Add bike" button. For shoes, select "Add running shoes." (Note: Cycling shoes are typically added as part of a bike setup, or you can add them as "running shoes" and nickname them appropriately if you want to track them separately from a bike).
5. Enter Shoe Information:
   • Brand: Select from the dropdown.
   • Model: Select from the dropdown.
   • Nickname (Recommended): Provide a distinct name.
   • Purchase Date/Start Date: Input the date you began using them.
   • Target Distance (Optional): Define the expected lifespan in miles or kilometers.
6. Confirm Addition: Click "Add Running Shoe" to save the entry.

Assigning Your Shoes to Activities

Once your shoes are added, you can link them to your recorded activities.

• During Activity Upload (Post-Run/Ride): After completing and saving an activity (e.g., a run recorded with your GPS watch or phone), Strava will often prompt you to add details. Look for an option to select your "Gear" or "Shoes." Choose the appropriate pair from your list.
• Editing an Existing Activity: If you forgot to assign shoes or need to change them, navigate to the specific activity on Strava (either app or web). Tap or click the "Edit Activity" (pencil icon) option. Scroll down to the "Gear" or "Shoes" section and select the correct pair. Remember to save your changes.

Managing Your Shoe Inventory: Editing and Retiring Gear

As your shoes accumulate mileage, you'll need to manage their status.

• Editing Shoe Details: You can always go back into your "Gear" section (mobile app) or "My Gear" (web) to edit a shoe's nickname, target distance, or start date. This is useful if you realize you made an error or want to adjust the target mileage based on your experience.
• Retiring a Shoe: When a pair of shoes has reached its target mileage or you feel it's no longer providing adequate support, you should "retire" it in Strava. This marks the shoe as inactive but preserves its full mileage history. To retire, go to the shoe's details page (in "Gear" or "My Gear") and look for an option like "Retire Shoe" or "Set as Inactive." This prevents you from accidentally assigning activities to a pair you're no longer using and keeps your active gear list clean.

The Biomechanics of Shoe Wear and Performance

Understanding why shoes wear out is key to appreciating the value of tracking them. The primary components of a running or cycling shoe that degrade over time are:

• Midsole Degradation: The midsole, typically made of EVA foam or polyurethane, is responsible for cushioning and energy return. With each impact, the foam compresses and slowly loses its ability to rebound. This compression leads to a reduction in shock absorption, increasing impact forces on your joints.
• Outsole Wear: The outsole, made of durable rubber, provides traction. As it wears down, particularly in high-impact or high-wear areas (e.g., heel strike zone, forefoot push-off), the shoe's grip diminishes, and its interaction with the ground changes, potentially altering your gait.
• Upper Integrity: The shoe's upper (mesh, synthetic materials) provides support and holds your foot securely. Over time, it can stretch, tear, or lose its structural integrity, leading to a less secure fit and reduced stability.

The general consensus for running shoe lifespan is 300-500 miles (500-800 kilometers), though this can vary based on runner weight, gait, terrain, and shoe type. Heavy runners, those with high mileage, or individuals running frequently on hard surfaces may find their shoes degrade faster. Cycling shoes, particularly those without significant walking, tend to last much longer, but cleats and internal support structures can still wear.

Conclusion: Optimize Your Performance and Health

Adding and tracking your shoes on Strava is a simple yet powerful habit that contributes significantly to your long-term athletic health and performance. By leveraging this feature, you gain valuable insights into your gear's lifecycle, allowing you to make timely replacements, prevent potential injuries, and ensure every run or ride is supported by optimal footwear. Make it a routine to assign your shoes to every activity; your body will thank you.