How best to use Strava for your sub-3 training

Strava has become one of the most powerful tools in my sub-3 journey. I resisted it for a while, preferring the privacy of running freely without broadcasting my workouts, heart rate and splits. But once I joined, I quickly saw the benefits. The camaraderie, the data, the sense of community – it’s a training aid like no other. If you’re not on it, you should be. And if you are, here are ten ways to get the most out of it while keeping your focus and your privacy intact.

1. Give kudos generously

It only takes a second, but it can mean everything. A few supportive words or a thumbs-up can turn someone’s bad day around – and often leads to encouragement in return. Strava is a community, not just a logbook, and the more positive energy you put in, the more you’ll get back.

2. Build your network deliberately

Follow people with a connection to your running life – clubmates, rivals, those who finished near you in a race. Don’t mass-add strangers, but don’t be shy either. The more relevant runners you follow, the richer your feed will become. You’ll learn a lot just by observing.

3. Upgrade if you can

The paid version unlocks detailed pace analysis, heart rate trends, training load tracking and other tools that help you understand your form over time. And slightly bizarrely, if you’re not a subscriber, other people can see more about your sessions than you can.

4. Use clubs and leaderboards wisely

Join clubs that align with your goals – like your running club, local event groups or sub-3-specific communities. Club leaderboards are a great way to spot consistent high performers. Check their mileage, look at their long runs and learn what works for them.

5. Keep your privacy settings tight

You can still enjoy the benefits of Strava while keeping your personal details secure. Use the map privacy feature to hide the first and last 250 metres of each run, especially if you start and finish near home. Think carefully about what gear and routes you make public.

6. Don’t let segments distract you

Crowns and local legend badges are fun, but they’re not the goal. Don’t warp your training by running the same route again and again just to keep a virtual trophy. Segments can be motivating, but they should fit around your sub-3 training – not shape it.

7. Learn from others, but don’t blindly copy

Just because someone else is running 20 miles at marathon pace or hammering every interval doesn’t mean it’s right for you. Use Strava to understand what experienced runners are doing – but always apply judgement. Context is everything.

8. Track more than just pace

Strava lets you log gear mileage, which helps prevent overused shoes sneaking into race day. You can also add private notes to each run – a great way to track niggles, mood, weather or anything else that doesn’t show up in the numbers.

9. Share the full story, not just the highlights

This isn’t Instagram. Don’t just post the good sessions or the perfect splits. Share your off days, your slow runs, your struggles. They help others learn – and they make your breakthroughs more meaningful. Real training has ups and downs. Show both.

10. Limit your time on it

Like any social media platform, Strava can become a time sink. A quick check-in can turn into 20 minutes of scrolling. Be intentional. Dip in a couple of times a day to engage and learn – but if you’re spending more time on Strava than running, it’s time to lace up and head out.

Used well, Strava is one of the best training companions you can have on the road to sub-3. It connects you to others, helps you reflect on your own patterns, and gives you a steady stream of insight. But it’s a tool, not an end in itself. Your goal is not a segment crown or a tidy feed – it’s a number on the clock at the end of a race. Never lose sight of that.