Strava: Tracking Running Shoes, Bikes, and Gear for Optimal Performance and Longevity

Can I track shoes on Strava?

Yes, Strava offers a robust "Gear" tracking feature that allows athletes to log and monitor the mileage accumulated on their running shoes, bicycles, and other equipment, providing valuable insights for performance, maintenance, and injury prevention.

Understanding Strava's Gear Tracking Feature

Strava's "Gear" functionality is designed to help athletes keep a meticulous record of the usage on their essential equipment. For runners, this primarily means tracking running shoes; for cyclists, it's often bikes and their components. This feature goes beyond simple logging, providing a cumulative mileage count for each item, enabling users to make informed decisions about equipment maintenance, replacement, and rotation based on actual usage data rather than arbitrary timelines. It integrates seamlessly with your recorded activities, automatically adding mileage to the designated gear for each run or ride.

Why Track Your Running Shoes?

Tracking the mileage on your running shoes is a critical practice for any serious runner, grounded in principles of biomechanics, injury prevention, and economic longevity.

• Injury Prevention: The primary reason to track shoe mileage is injury prevention. Running shoes are engineered with cushioning and support structures that degrade over time and use. As these components wear down, they lose their ability to absorb impact effectively, leading to increased stress on joints, muscles, and connective tissues. This can predispose runners to common injuries such as shin splints, runner's knee, plantar fasciitis, and stress fractures. Tracking mileage provides an objective metric to know when your shoes are nearing the end of their effective lifespan.
• Performance Optimization: Worn-out shoes can subtly alter your running gait and reduce energy return, impacting your efficiency and speed. By replacing shoes proactively, you maintain optimal biomechanical support and cushioning, allowing you to perform at your best.
• Economic Management: While running shoes are an investment, tracking their mileage helps you maximize their value. You avoid replacing shoes prematurely, but more importantly, you prevent running on shoes past their prime, which could lead to costly injury treatments. It also helps in budgeting for future shoe purchases.
• Data-Driven Decision Making: For coaches and athletes, understanding the lifespan of different shoe models or brands based on personal use patterns and body mechanics can inform future purchasing decisions, ensuring optimal footwear choices for training and racing.

How to Add and Track Gear on Strava

Adding and managing your gear on Strava is a straightforward process, accessible through both the website and the mobile application.

Adding New Gear

1. Navigate to Gear Settings:
   • On the Strava Website: Hover over your profile picture in the top right corner, then select "Settings." From the left-hand menu, choose "My Gear."
   • On the Strava Mobile App: Go to your "Profile" tab, tap the "Settings" icon (gear icon) in the top right, then scroll down and select "My Gear."
2. Add Running Shoes/Bike: Click on "+ Add running shoes" or "+ Add bike" (or the equivalent option for other gear types).
3. Enter Details:
   • Type: Specify "Running Shoes."
   • Brand and Model: Enter the manufacturer and specific model (e.g., "Hoka Clifton 9").
   • Nickname (Optional): Give it a unique name if you have multiple pairs of the same model (e.g., "Clifton - Daily Trainer").
   • Start Date (Optional): The date you began using them.
   • Starting Mileage (Optional): If you're adding shoes you've already used.
   • Retirement Distance (Recommended): Set a target mileage for retirement (e.g., 300-500 miles for running shoes). Strava will notify you as you approach this limit.
4. Save: Once all details are entered, save the new gear item.

Assigning Gear to an Activity

Once you've added your gear, you can assign it to your activities.

1. During Activity Upload/Edit: When you upload a new activity (or edit an existing one), look for the "Gear" or "Shoes" field.
2. Select from List: Tap or click on this field, and a list of your added gear will appear. Select the specific pair of shoes or bike you used for that activity.
3. Automatic Mileage Accumulation: Strava will automatically add the distance of that activity to the selected gear's cumulative mileage total. You can change the assigned gear for any activity at any time.

Setting a Retirement Distance

This is a crucial feature for proactive shoe management.

• When adding or editing gear, you can specify a "Retirement Distance." This is the mileage threshold at which you intend to retire the shoes.
• Strava will then display a progress bar for each gear item, showing how close you are to your set retirement distance and will alert you as you approach it. This serves as a helpful reminder to start looking for a new pair.

Optimizing Your Shoe Rotation

Tracking shoes on Strava isn't just about knowing when to replace them; it also supports the intelligent practice of shoe rotation.

Benefits of Shoe Rotation

• Extended Shoe Lifespan: Allowing shoes to "rest" between runs helps the cushioning materials rebound and recover, potentially extending the effective life of each individual pair.
• Adaptation and Strength: Using different types of shoes (e.g., a cushioned daily trainer, a lightweight tempo shoe, a stable trail shoe) can expose your feet and lower legs to varied stresses and stimuli, promoting better foot strength and adaptability.
• Injury Mitigation: Rotating shoes can help distribute the impact and stress across different areas of your feet and lower limbs, potentially reducing the repetitive strain that can lead to overuse injuries.
• Specific Training Benefits: Different shoes are designed for different purposes. A rotation allows you to select the optimal footwear for each specific workout, whether it's a long, slow distance, a speed session, or a trail run.

When to Retire Your Shoes

While the 300-500 mile guideline is common for running shoes, the exact retirement point can vary based on several factors:

• Shoe Type: Minimalist shoes or racing flats may have a shorter lifespan than highly cushioned daily trainers.
• Runner's Weight and Gait: Heavier runners or those with a high-impact stride may wear out shoes faster.
• Running Surface: Running predominantly on asphalt will wear shoes down differently than trail running.
• Individual Feel: The most important indicator is how the shoes feel. Signs of wear include a noticeable decrease in cushioning, loss of responsiveness, excessive creasing in the midsole, or an increase in minor aches and pains after runs. Trust your body's feedback.

Beyond Shoes: Other Gear Tracking Applications

While commonly associated with running shoes, Strava's Gear feature is versatile. Cyclists can track their bikes, individual components (like wheels or chains), or even cycling shoes. This allows for scheduled maintenance based on mileage, ensuring components are replaced before they fail, which is crucial for both safety and performance.

Conclusion: Leveraging Data for Smarter Training

Strava's gear tracking feature transforms a simple piece of equipment into a data point within your comprehensive training log. By diligently tracking your running shoes, you gain a powerful tool for injury prevention, performance optimization, and intelligent equipment management. It empowers you to make data-driven decisions about your footwear, fostering healthier training habits and a more sustainable running journey. Embrace this feature to enhance your understanding of your equipment's lifecycle and elevate your athletic performance with confidence and foresight.