When I started running, I didn’t know you should switch out your shoes every 300-500 miles. I never tracked any mileage on my shoes. If the sole was still on the shoe, I thought they were good to go. However, apparently, that’s not the case.
Tracking mileage on your shoes is a great way to know when you should be taking a pair out of rotation. Back in the day, you may have kept this information in a running diary. However, now with Strava, you can add your shoes to the app and track the miles on them. Let’s take a look at how to do it.
How To Add Shoes To Strava
You can now add your shoes to Strava on the mobile app or on the web app.
Adding Shoes On The Strava Web App
- Open Strava.com and log into your account
- Click on your profile picture in the top right corner and select “Settings”
- On the settings page scroll down to “My Gear” on the left-hand side.
- Here you can view your current shoes and add new shoes. Click on “Add Shoes”
- Here you can add all the information about your new shoes. Add the Brand, model, and give them a nickname if you want. You can then specify when you would like Strava to notify you about changing your shoes. (I would recommend getting notified about 250 – 300 mile).
- Just click on Add Running Shoes when you are finished. These shoes will now appear on your profile.
- Once you complete a run, it will default to your main shoes. If you need to change the shoe you wore on a run, edit the activity and you will see a drop-down for shoes. All the shoes you have added to your profile can be seen here.
How To Add Shoes On The Strava App
- Open the Strava app on your phone
- Navigate to your profile section in the bottom right, then go to the Profile Tab
- Scroll down and tap on “Gear”
- Here you will see any gear you have added. To add new shoes click on the + in the top right corner
- Here you can add all the information about your shoes, such as Brand, Model and Nickname. You can also tell Strava to notify you when your shoes have reached a certain amount of miles. Once you have added all the information, tap on save in the top right and your new shoes will be added to your profile.
- If you have multiple pairs of shoes, you may need to update the shoe you wore on a specific run. To do this click into an activity and select the 3 dots in the top right –> Edit Activity
- When you scroll down to the details section at the bottom you can see the dropdown for your shoes. Simply select the shoe you wore and Strava will attribute the miles from that run to that shoe.
You now know how to quickly add and select shoes for specific activities on Strava.
Why Should You Change Shoes Every 300 Mile
Changing running shoes every 300 miles is recommended to ensure optimal performance, safety, and comfort. Here are some reasons why it’s important to replace your shoes periodically:
- Cushioning and shock absorption: Running shoes are designed to provide cushioning and shock absorption, which protect your feet, ankles, and joints from impact. Over time, the midsole cushioning material compresses and loses its ability to absorb shock, which can lead to discomfort and a higher risk of injury.
- Support and stability: As running shoes wear down, their structural support weakens, reducing the stability they provide to your feet. This can lead to imbalances and potentially increase the risk of injuries like ankle sprains, shin splints, and plantar fasciitis.
- Traction: The outsole of your running shoes provides grip and traction on various surfaces. As it wears down, you may experience reduced traction, which can lead to slips and falls, especially on wet or uneven terrain.
- Fit and comfort: The materials in your shoes break down over time, leading to a less secure and comfortable fit. A poorly fitting shoe can cause blisters, hot spots, and other discomforts during your runs.
- Biomechanics: As the structural components of your shoes degrade, they can affect your running biomechanics. This can lead to an inefficient running form, which may increase the risk of injury or negatively affect your performance.
- Performance: Worn-out shoes can slow you down by not providing the energy return and support necessary for optimal running performance.
Keep in mind that the 300-mile recommendation is a general guideline, and the actual lifespan of your shoes may vary based on factors such as your weight, running style, and the type of terrain you run on. It’s essential to monitor your shoes for signs of wear and replace them as needed to ensure you maintain a comfortable and safe running experience.
So, start keeping track of all those miles your putting on your shoes using Strava. It’s interesting to see which shoes hold up better than others over the miles. Let us know your favorite running shoe down in the comments.
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