Understanding Strava: A Guide to Running Stats for Beginners

Welcome to the exciting world of running and the helpful tech that comes with it! If you're new to Strava or running in general, all those numbers, graphs, and stats might feel a bit overwhelming. But don't worry! Here’s a simple guide to understanding some of the main metrics Strava provides to help you get the most out of your training.

1. Pace: Finding Your Speed Sweet Spot

Pace is one of the most basic but important stats to understand. It’s measured in minutes per mile (or kilometre) and tells you how fast you're running over time.

• Why it matters: Pace helps you track how hard you’re working and gives you insight into your fitness progress. You’ll notice that, as you improve, your average pace gets faster.
• Pro Tip: Use pace to keep yourself from going out too fast on longer runs or to track progress over time on similar runs.

 

 

Split Times: Breaking Down Your Run

Strava divides your run into Splits, which are segments (usually 1 mile or 1 km). Each split shows your time and pace for that section, letting you see if you’re consistent or if you tend to slow down as the run goes on.

• Why it matters: Analysing splits helps you identify areas for improvement and pace consistency, which is especially helpful for races or distance goals.
  
  

 

 

2. Distance: Tracking How Far You've Gone

This one’s easy – Distance is simply how far you’ve run! Whether it's a quick mile or a long-distance weekend run, distance is a primary measure of your effort.

• Why it matters: Monitoring distance helps you gauge your weekly mileage, which is important for building stamina and tracking improvements. Strava keeps track of all your logged miles over time, so you can see how much you’ve accomplished. Strava also shows a map of your run so you can discover new routes with ease!

 

 

 

3. Elevation Gain: Conquering the Hills

Elevation Gain shows you the total amount of climbing you did during your run. If you’re running hills, your elevation gain will be higher, and if you’re on flat ground, it’ll be low.

• Why it matters: Running hills strengthens your muscles and improves endurance. Tracking elevation gain helps you add variety to your runs and gradually tackle more challenging routes or prepare for hillier trail runs.

 

 

4. Heart Rate: Understanding Your Effort Level

If you’re using a heart rate monitor, or if your GPS sports watch also has this feature, Strava will show your Heart Rate during runs. Heart rate data can help you see how hard you’re working and gauge recovery after a tough workout.

• Why it matters: Your heart rate tells you how much effort you’re putting in. Lower heart rates usually mean easier efforts, while higher heart rates suggest you’re working harder. This can help you track recovery and manage training intensity. It can also alert you if you are exercising too hard to avoid overexertion.

 

 

 

5. Calories: Fuelling Your Effort

The Calories metric estimates how much energy you’ve used on your run. While the number is approximate, it’s a good baseline for managing nutrition and refuelling after a workout.

• Why it matters: Knowing how many calories you’ve burned can help you plan your post-run meals and ensure you’re replenishing properly to support your energy levels.

 

Strava’s Relative Effort is a measure of how hard you’ve worked during your run. This score combines time and heart rate to give you a sense of workout intensity.

• Why it matters: Relative Effort is useful for balancing hard and easy days. It helps you see if you’re pushing too hard too often or if you might need to step it up for better results.

 

 

7. Personal Records (PRs), Crowns, and Local Legends: Celebrating Your Milestones

Strava tracks your PRs on segments, routes, and even specific distances (like your fastest 5K). These PRs, or "Personal Records," mark your best times for specific segments and distances, allowing you to celebrate personal achievements and track improvements over time. But Strava also introduces some competitive milestones: Crowns and Local Legends.

• Crowns are awarded to runners with the fastest recorded time on a specific segment. If you’re at the top, you’ll see a golden crown icon next to your name for that segment. Crowns can be highly motivating as they let you compete with other runners on your favourite routes.
  
  
• Local Legend is a newer achievement that awards consistency rather than speed. This icon is given to runners who have completed a segment the most times within a 90-day period. It’s perfect for those who prefer endurance over speed.

Why it matters: PRs, Crowns, and Local Legend statuses offer different ways to challenge yourself and stay motivated. PRs help you track personal growth, Crowns inspire friendly competition, and Local Legends celebrate dedication. 

 

 

8. Cadence and Power: Understanding Your Running Efficiency

In addition to the core metrics, Cadence and Power provide deeper insights into your running efficiency and biomechanics.

• Cadence is the number of steps you take per minute (SPM). Many runners aim for a cadence of around 170–180 steps per minute, although optimal cadence can vary based on personal factors like height and stride length.
  
  
• Power measures the amount of effort you’re putting into each step, typically in watts. Power is calculated using factors like pace, elevation, and sometimes environmental conditions (like wind, if you’re using an advanced power meter).

Why it matters: A higher cadence can reduce the impact on your joints and improve running efficiency by encouraging shorter, quicker strides. Monitoring cadence helps you identify ways to improve your form, which can lead to better performance and reduced risk of injury.

Power helps you measure your running effort regardless of speed or terrain. While pace may slow on hills or in rough conditions, your power output reflects your true effort. This can be especially useful for pacing yourself on challenging runs or races, helping you avoid burnout while maintaining steady effort.

 

 

Bringing It All Together

When you’re starting out, the key is to take it easy and not get too focused on numbers. Each stat on Strava has its purpose, and as you get more comfortable, you’ll find the ones that matter most to your goals. Start with pace, distance, and elevation, and as you progress, explore heart rate, splits, and personal records to dig deeper.

Strava’s stats are there to help you become a stronger, more informed runner – so dive in, track your runs, and enjoy seeing your progress!