Running Nutrition: A Guide to Fueling for Performance

Fueling to perform at your physical and mental best is a very different cup of tea than simply fueling to be a healthy individual. Running nutrition is one crucial piece of being a good runner, and we are constantly learning new things in the area from both scientific research and from tuning in with our own body.

A couple of things inspired me to write this post. The first was my teammate Bella (@bella_brickner), who wanted some ideas on what to eat before running (we often run in the mornings together), and asked me what my personal race nutrition strategies were. The second was experiencing some altitude effects on a recent ascent and descent of Mt Superior in Utah I completed. To be the complete athlete, you can’t skimp on nutrition. It’s fuel. There are a lot of diets out there (not the kind that involves needs based on food allergies or intolerance purposes) – keto, paleo, gluten-free etc, however, whilst these may work for the occasional athlete and ones we hear promoting their nutritional choices on social media, more often than not, a well-balanced and diverse diet will suit best. A good friend said if you’re driving yourself crazy planning and overthinking food, you’ll often make worse choices in the long term because it’s not sustainable to be in that mindset. I’ve learned this the hard way as a younger athlete, but lessons are there to be learned. The earlier, the better.

What to eat before running?

Nutrition can improve an athlete’s performance immensely. For example, maintaining optimal fluid balance levels, and providing the body with more fuel (carbohydrate) to perform better and help with “lactate accumulation from anaerobic efforts”. Anaerobic meaning the high-end, very high-intensity efforts.

I always eat before I run, normally a bowl of cereal or toast. It tides me over to breakfast, I don’t get distracted mid-run by sudden onset hunger, and I feel more energized. After all, if it is a morning run, you’ve fasted all night, so your body will thank you when you give it a little boost. Thus, I tend to get up a bit earlier to have some digestion time and sip my coffee or tea.

It’s recommended that you eat before you run if the session falls into any of the following:

Over 60 minutes in length
High-intensity work
A long run of some sort
Training at higher altitudes
You have multiple sessions or events across the day

Note: This list is not limited to the following, just a quick guide.

I typically eat any of the following before a run…

Pro Image Event Photography

45 – 60 minutes before:

Dry oat, quinoa, or wheat-based cereal. My favorite is pumpkin and flaxseed granola (you can often get this in the bulk food section or Nature’s Path brand in a box, which you can get at Winco, Wholefoods, Albertsons, Trader Joe’s etc). I eat it dry because the extra liquid or dairy can sometimes cause stomach upset). You could even make your own.

Cornflakes or oats with almond or another type of non-dairy based milk. In my overall eating habits, I normally have a mix of dairy milk for some things, and non-dairy based for others just to ensure my calcium levels remain in check. Before a run, I go for a non-dairy based option. I don’t need to explain why!

Whole-wheat or white toast (Sourdough is the better option here) with jam/jelly or peanut/almond butter. Here you get a little bit of protein and healthy fats mixed in with the necessary carbohydrates to top up the muscle glycogen stores pre-run. Being very easy to make, it’s a no-fuss option.

Rice cakes with nut butter, jam/jelly, or honey and butter. If you’re celiac, gluten-free, or don’t typically pick a bread-based option pre-run, rice cakes can be a good alternative.

2+ hours before:

You can generally eat a more substantial meal if you have more time before you head out for a run. Some of my favourite options are:

Oatmeal with banana, peanut butter and cinnamon. This is my pre-race go to meal, as I can replicate it at home, and it is always at the event hotel buffets. I’ll generally do 1-2 cups of oatmeal, a scoop of almond or PB, slice the banana on top, and dash with cinnamon/maple syrup. It’s delicious, and it ticks the boxes in terms of endurance training based nutritional needs.

Scrambled eggs on toast (maybe with some sneaky sides like avocado, mushrooms, salsa, arugula or spinach)

Bagel with cream cheese/nut butter/avocado etc – Bagels are a great source of quick carbohydrates and with the amount of bagel flavor varieties on market, there’s something for everyone.

Want to know some handy tips and tricks for your next grocery shop? Check out my post on Grocery Shopping For Runners – Click here.

What to eat the night before a run?

Deciding what to eat the night before a run will be dependent on what type of running session you have the next day. If it is a more endurance-based session, make the ratio of carbohydrates to other components on the plate slightly higher.

For a shorter, intensity-based session, you can keep it a bit more balanced.

My all-time favorite dinner time meal if I have to run early the next morning is homemade pizza with a side salad such as Caesar Salad, see photo below. Yes, there is a glass of pinot grigio to accompany because we all need a bit of fun and indulgence- Barefoot does an affordable, decently tasting option. This hits my CHO, Protein, Fats, and taste requirements on all levels.

Home-made Pizza Night + the works!

The great thing about the meal a night before a run is that you don’t have to stress as much about pre-planning it, due to the digestion time you’ll have. The morning is slightly different.

However, if we are discussing a pre-race dinner meal, I follow the KISS method (Keep it simple stupid). What works best for me personally is:

Rice (white, long-grain) – I want a source of carbohydrates that doesn’t upset my stomach but gives me a good bang for my buck. I was told by my sports dieticians in Australia many times that Rice has more bang for your buck than pasta. I stick true to this.
Shredded chicken with light seasoning, or canned lemon tuna in oil. I like to keep my proteins on the lighter side of things.
A mix of roast vegetables. I chop up a bunch of broccoli, beans, a variety of purple, white and sweet potatoes and mushrooms, drizzle with a bit of olive oil, salt, and bbq seasoning, and chuck it in the oven.

I throw all these ingredients together, and sometimes have a side of Italian season, sweet chili sauce, soy sauce (it just depends on the mood I’m in).

Remember to practice your meals prior to race day, as this is the best way to avoid stomach upset. You can afford to have a few uncomfortable sessions here and there, to learn what works for you, rather than make a mistake on the important event day.

What to eat after a long run, and what to eat during a long run?

Pro Image Event Photography

What to eat during a run

A long run can be the most energy-draining session of the week, especially if you’re running beyond the 80-90 minute mark, where the body’s glycogen stores are depleted. It is recommended that the athlete intake some form of carbohydrate and fluid to rehydrate if running longer than this. SDA states that generally, you won’t need fuel (CHO) “during exercise sessions lasting less than 60 minutes.”

So why do we need to top up our carbohydrate stores after the 80-90 minute mark?

Keep blood glucose levels on track as this “fuels your muscles and brain during exercise”

“Get the most out of your training session by sustaining intensity for longer”

Curb simple sugar cravings later in the day, as the metabolism is likely to be high for the rest of the day post long run

Many runners don’t top up their carb stores, but establishing a common practice or habit could benefit you in the long term, and create a more tolerant stomach. Food for thought. This reigns especially true if you are training for a half marathon distance or further, where taking on fuel whilst on the run is essential.

Hiking up Mt Superior, Snowbird, Utah

Some quick carbohydrate top up food ideas that I have tried and tested:

CLIF Shot Bloks – There’s no crap in these, no preservatives or additives, which is a must for me. They come in lots of flavors and you can get caffeinated bloks too. My favourites are the ginger ale, citrus flavor, or orange flavor with caffeine. There are 33 calories per blok, and I tend to pop 3 bloks before I run, and 3 at the 80-90 minute mark, and I’m right to go.

Chopped up CLIF Bars – I also enjoy CLIF Bars because there are no preservatives or added artificial ingredients. These bars pack a punch in terms of energy provision and can be hard on the gut if digested all at once, without water. That’s why I chop them up into around 6 smaller pieces. I used this nutrition method on a half-marathon XC Ski race, and a 22km hilly trail race, and never had a stomach upset or issue. My favourites are the Cool Mint Caffeinated bar or the White Choc Macadamia flavor (non-caffeinated).

Tailwind Nutrition Endurance fuel – I love putting this in my water, no preservatives or nasty added ingredients. My favourite is the lemon flavor. Not only does it hydrate and replace necessary electrolytes, but there is 25g of Carbohydrates per scoop. Tailwind recommends: “For endurance workouts, mix 2-3 scoops per 24 oz of water per hour.”

Banana Chips – you can get these at pretty much any good supermarket. Think Trader Joe’s, Winco, Albertsons, Wholefoods, Safeway etc. I’ve included the link to Bare Snacks simply Banana Chips if you want to bulk order them online.

What to eat after a long run

Every runner I know looks forward to the post long run refuel. Many of us finish this final session of the week on the hangrier side of things. I have a few key go-to’s which really hit the spot. I’ll generally choose one over another based on what time of day it is. For example, if it’s closer to brunch/lunch, I’ll make a savory option, whilst if it’s in the morning a sweeter option works better for me.

Oatmeal with the works.

- Mixed in egg whites x2 (yes, it does work, it doesn’t taste bad, and you’re gonna get some extra protein for your fatigued muscles)
- If you’re not into trying what I just mentioned above, you could always stir in a scoop of protein powder. Just watch that it is in accordance with WADA (World Anti-Doping Guidelines) in your sport. You can check your substances on GlobalDro. Just be aware, that sometimes substances can be contaminated.
- Peanut butter or almond butter stirred in.
- Fruit: Chopped banana and berries on top – I like to always keep frozen berries and bananas in the house
- Finished off with a dash of cinnamon, honey, brown rice syrup or maple syrup.

Omelet with the works + toast or roast potatoes

- I normally do a 3 egg omelet, which I make by combining it with a dash of milk and TJ’s “nothing but the elote” seasoning + Chilli Lime seasoning, and a handful of Mexican cheese blend or mozzarella. I’ll then stir it with a whisk, then pour the mixture into a small preheated skillet with oil. Put it on medium-high, and keep an eye on it.
- In a separate pan, I’ll be roasting/frying up the veg to put inside the omelet. Bell peppers, corn, a green de-seeded jalapeno, mushrooms, onion, tomatoes, and spinach are my normal go-to’s.

Seasoned veg in the skillet

- Once the omelet is looking well cooked on the outside and starting to cook nicely in the middle, pop the veggies from one pan into the omelet pan, on top of one side of the omelet, and fold the omelet over. Top with more cheese or whatever you like.

Lamb/Beef/Chicken Gryo

- I honestly never make these myself, I always buy them, but they’re delicious and really hit the spot. If you haven’t tried a Gyro, you haven’t truly lived.

Smashed Avo on toast with feta, tomatoes and poached eggs, with a drizzle of sweet balsamic and olive oil. Exactly what it says, no need for further explanation.

These are just a few of my favourites. All provide a good balance of carbohydrates, protein, healthy fats, and good flavour for optimal post-long run recovery. Timing-wise, I tend to have a snack 3:1 ratio of carbohydrates to protein within 30 minutes of running, and a meal from above within the hour. I’ll probably be hungry again in 2-3 hrs time and have another meal. Listen to your body here.

Want to know some handy tips and tricks for your next grocery shop? Check out my post on Grocery Shopping Tips For Runners (especially good if you’re budgeting too!) – Click here.

Image: Pro Image Photography, Idaho

Coffee For Runners: The Benefits of Caffeine for Athletes

If you participate in sports competitions regularly, it’s likely you would’ve heard athletes discuss the use of caffeine for performance-enhancing benefits. Just walk down a busy street with coffee shops near popular running or biking trails on a weekend morning, and you’ll often find cycling or run groups having a brew. Coming from Australia, coffee is a big deal. In Melbourne and Sydney in particular, Coffee is an art. You could spend a whole day exploring different coffee roasters and the varied eclectic atmosphere they create for you to sit and enjoy your brew. I’ve enjoyed exploring coffee shops in my new city, Boise.

Caffeine For Runners: Is Caffeine good for runners?

Caffeine is often recommended for runners as it can have a slight performance-enhancing effect if the individual times their ingestion correctly to their race/event start time and correctly for the duration or distance of the race. The AIS (Australian Institute of Sport..hello home country!) released the AIS Sports Supplement Framework (Click here to read), grouping supplements into ABCD based on the capacity they are allowed in during and out-of-competition usage, which can be nothing at all. Caffeine is in Group A under performance supplements, please refer to the source below, attained from the AIS website:

coffee for runners, caffeine for runners, running coffee intakew — Group A Supplements for athletes – AIS – https://www.ais.gov.au/nutrition/supplements/group_a

Caffeine intake will stimulate an increase in HR/heart-rate (it itself is a stimulant), to put it simply. This is because adrenaline circulating in the body is elevated, which is the hormone associated with fight, flight, or fright response and a factor stimulating the sympathetic nervous system. This in turn will increase the athletes’ ability to perform demanding tasks, such as a hard race.

Caffeine can also cause an upset stomach, better known as G.I distress for runners if the athlete is not used to coffee when training. However, if the individual is able to take on board coffee, their awareness, alertness, the focus can increase and their perception of effort may be decreased. What’s not to love about that? I’m personally a big fan of coffee before racing.

Here’s an even niftier trick you can consider which I came up with whilst out on a long run one Sunday morning. I practice this regularly to get the optimum race-day advantage. As a regular coffee drinker, many would agree that we become slightly immune to the effects of coffee over time. Considering this, I only drink decaffeinated coffee and tea, or no coffee at all, up to 5 days before a race. Whether it is a placebo effect or not, I can’t be sure, but I know I definitely feel the effects of the caffeine when I drink coffee on race day after no coffee for a few days (a temporary coffee fast, you could call it). On the day of the race, if it is an early start time, I take on board 2 shots, and if it is in the evening, up to 3. I’m buzzing and ready to go!

The only drawbacks of using caffeine are the risk of GI distress, the need to urinate, and potential jitters. Getting the jitters isn’t such a big issue for distance runners, as our sport doesn’t require us to be still to execute a good performance (unlike an archer, or 100m sprinter on the start blocks, for instance). To avoid GI distress, we train the stomach in practice to be able to handle varying amounts of caffeine, well before race day.

Should I drink Coffee before a run? Is too much Caffeine bad before a run?

For many runners in particular, including myself, coffee is a big part of my morning routine before training or races. One study evidently highlighted that more than two-thirds of Olympians use caffeine as a pre-workout supplement. In the hotter months, particularly when temperatures can hit 45 degrees C or 100+ Fahrenheit here in Boise, I’ll reach for the cold brew pre-run. In winter when it is significantly cooler, it’s a double shot latte or Americano. Investing in a coffee machine is your best bet for convenience and finances, especially if you’re a student or student-athlete.

Image: Pro Image Photography, Idaho

I love how my morning cup of coffee increases my alertness and awareness. Most of the time I find myself running in the mornings within 30-1hr after hopping out of bed (especially in the summer). I’ll pair my coffee with a small snack to help with the digestion of the coffee and satiate my hunger during the training session. A pre-run snack that pairs well with coffee is normally a bowl of cereal with non-dairy milk or toast with jam/honey or nut butter.

Is too much caffeine bad before a run?

If you’re an individual who believes they can’t eat before or close to a run, I urge you to train yourself to be able to take on board something, including a coffee. Training is time to practice for race day – you can survive a few uncomfortable running sessions in the short term, to invest in optimal long-term nutrition.

Does Drinking Coffee make you run faster?

There’s evidence to support the benefits of caffeine in endurance-based sports. Most caffeine supplements are 2-3 shots dense (80-120 milligrams), as this is believed to be the best amount to consume to improve performance. Many online sources discuss using 5mg of caffeine per kilogram of body weight. With 1 cup of coffee containing around 95-120 mg of caffeine, you may have to have a double shot or two cups to get the full effects.

Coffee works to improve your performance in a few ways. Most notably, it can reduce your perceived levels of exertion during difficult endurance activities, including running.

When should I drink coffee before a race?

Image: Pro Image Photography, Idaho

Caffeine has a pretty short-acting effect, so from personal experience, I like to have 1 shot an hour out from the race, and another shot 30 minutes before. I take these in caffeine strips such as Revvies (https://www.revviesenergy.com/) in which each strip is equivalent to one shot of coffee. This reduces any chance of stomach upset which might be experienced if a coffee, particularly one with dairy milk, is ingested too close to the gun time. I’ll have 1 strip 30 minutes before the race, and 1 just before I line up for the race if I’m using Revvies.

The stomach can also be trained to take caffeine on board close to a race. I can have a black coffee with a dash of milk up to 45 minutes before an event, as long as I ensure I get to the bathroom before the start, this is no issue for me. I’m firing and ready to run fast!

The best way to practice caffeine intake and experiment with supplements is during training phases/periods. You can afford to make mistakes during these times – this is why it is called practice! Mastering your nutrition needs as an athlete doesn’t happen without trial and error.

Best Caffeine Supplements for Runners

For a great, convenient pre-race option (especially for Aussie-based athletes, as this brand is AUS based), I use Revvies Energy Strips. They are super simple to take, simply place a strip on your tongue and allow it to dissolve. It can be taken during a run, and right up until the start of a race. Talk about convenience! If you’re sensitive to caffeine, 1 strip is generally enough, however, if you’re a regular drinker, 2 strips are better. Revvies don’t recommend consuming more than 5 strips a day. They have 2 flavors – Arctic Charge and Tropical Hit. I personally like Arctic Charge best as it reminds me of a piece of mint gum.

Run Gum is a popular worldwide caffeine supplement used by athletes. Unlike Revvies, Run Gum is exactly what it says it is…a gum. You chew it for 5-10 minutes to effectively absorb the caffeine, b-vitamins, and taurine ingredients in the gum. Run Gum states that this immediately boosts alertness and energy, without causing stomach upset.

In terms of general caffeine supplements, I really like Tailwind. They pride themselves on natural, organic supplements that are anti-doping approved (remember to always check your supplements on GlobalDro – this is the responsibility of the athlete). For a recovery-based option containing caffeine, I have used their ‘Caffeinated Coffee Rebuild’. This is great for post-session when you need a kick-start to your day. It helps to replenish depleted glycogen stores, rebuild muscles, and restore electrolytes to your body. I like to blend my sachets into a smoothie to go on my way to work, class, or morning errands. This sachet is made with organic rice protein, healthy fats from coconut milk, and a few carbohydrates added for recovery purposes (3:1 ratio of protein to carbohydrates within 30 minutes of exercise is the optimal timing for recovery according to Accredited Sports Dieticians). Get yours here.

Caffeine Gels For Running

Image: Pro Image Photography, Idaho

Gels containing caffeine are a great way to consume more caffeine on top of your normal cuppa pre-run or top up your caffeine stores whilst you’re out running, biking, swimming, etc.

From personal experience, I would practice in training and sessions using different brands of caffeinated running gels to ensure you don’t have a stomach upset on race day, and train the body to digest it effectively. This is because the rate of caffeine absorption and its effects vary from person to person. Maurten, a reputable sports nutrition company state that this varies based on weight and how used to caffeine the individual is.

Maurten is an extremely popular brand, with Eluid Kipchoge to thank for a large amount of promotion when he used the brand to fuel his victory in the 2018 Berlin Marathon. They recently released a gel known as GEL100 CAF, containing 100mg of caffeine per serving, and 25g of carbohydrates for some extra fuel whilst you’re on the run. The great thing about this caffeinated hydrogel is it is preservative, artificial flavor and colorant free. All these nasty additives can cause stomach upsets which are unwelcome come race day. Get a box of 100 servings here.

Strava Premium Review: A Guide to Strava Premium

Strava recently made some changes to Strava Premium, which is known as Strava Summit. Some of the most well-loved features are now for subscription-only members. In this post, I’ll review Strava Premium, and consolidate at the end whether it is worth the small cost. You’ll have probably made your decision by then, anyway.

I want to deviate for a bit and mention how I recently listened to an interview with Noah Kagan and Mark Gainey, one of the co-founders of Strava. Gainey discussed the early growth and scaling strategies of Strava – give it a listen here. What caught my attention most is how Strava was established with the “inch wide, mile deep” customer focus strategy. Gainey and Horvath value the user experience on Strava more than anything, and this is a testament as to why most Strava features were previously free.

Gainey explained that their dedicated user base loves not only the Strava platform but the company of Strava itself, and what it represents. They decided to make most of Strava’s previously free features behind the paywall. This is because, for $5 a month (the price of a coffee!), this dedicated user base is very likely to become a premium user. The analytical features, such as route planner, Strava segment creation, and leaderboards are worth it. When I recently read Strava’s Brand Playbook, a quote stood out to me:

“Strava is a community of people devoted to putting effort into their activities. For them, being active is not a chore. It’s part of who they are. They’re people who balance their commitment with real-life” – Strava Brand Playbook

I also listened to Fitt Insider podcast with John Vennare, where he also interviewed Mark Gainey. This is also worth a listen, just click here.

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What do you get with Strava Summit?

The new structure of Strava Summit unlocks all of Strava’s features, some of which were previously free. They’ve recently integrated some new features too, such as the new “Training” tab in the mobile application which allows you to track and analyze activities on a week-to-week basis.

Here’s a quick breakdown of Strava Premium v Strava Free, which I pulled from the Strava Website:

What does Strava Summit do?

The free version of Strava no longer includes popular features such as route building, segment leaderboards, and advanced performance metrics. Free users will no longer be able to see entire segment leaderboards including specific metric rankings (such as age, gender, weight etc). Free users will receive access to view the top 10 athletes’ rankings on segment leaderboards.

To break it down (as per the Strava website as a guideline) – if you choose to subscribe to the paid service, you’ll get access to:

Compete in Strava Segments: Compete on mapped out segments (snippets of road/path/trail plotted out as a route on Strava) and compare/keep track of past efforts on these segments.

Access to a Training Dashboard/ Training Log: This feature allows you to track your fitness progression, and see what phase of training you’re in. Below is a screenshot of what a training log on Strava looks like with the paid service. You’lll see it plots the longer workouts as bigger circles, and different coloured circles for different activity types (run, swim, hike, bike etc). The total distance is tracked off to the side, and you can see all the previous years of training since you’ve been on Strava. A great digital training diary and backlog!

To set personal goals: You can set time, distance and performance goals, and track your progress across each. See a screenshot below of what happens when I navigate under the “Dashboard” dropdown menu and hit “My Goals”.

Analyze your training comprehensively: Through access to power data and HR data, Strava allows you to identify patterns in training and performance. Strava includes a Fitness & Freshness graph, under “Training” drop-down menu. For cyclists, there’s a Best Effort’s power curve graph which can be generated, under the same menu. Here’s a screenshot of my “Fitness & Freshness” Graph. Strava states that they measure this through a combination of relative effort and power-based training load.

Plan and discover new routes: Strava can suggest routes for runs and rides (you can filter it to road/path/trail only on the map feature), based on GPS activity in that geographical area from other Strava athletes. To create a route, you hit the “Explore” drop-down menu and then hit ‘Create a Route’. See a screenshot of the Strava Route Builder Screen below:

Safety Beacon: You can share your real-time location with friends and family via the app. This is a nifty extra feature to help you feel safe and supported on runs and rides.

Access to a personal heat-map: This is an interactive visual map of all your runs and rides that you’ve completed around the world. I personally love this feature, all the highlighted coloured lines show where I’ve run, and the darker means I’ve run those areas more often. Take a look below for a screenshot as an example:

Access to Training Plans: Strava provides access to fitness apps (from acclaimed apps to start-ups) which provide training plans of all sorts – from ultra-running to road cycling. Click here to learn more, and gain access to a database of varied training plans.

Strava has their own training plans for runners, available here, and for cyclists, here. Alternatively, you can access “Training Plans” via the drop-down menu on the Strava website.

Strava released a statement in regards to this change and explaining the shift over of most of the popular free features to a subscription service:

“Dedicating Strava to the community is also a commitment to longevity. We are not yet a profitable company and need to become one in order to serve you better. And we have to go about it the right way—honest, transparent, and respectful to our athletes.”

How much does Strava Premium Cost?

Strava have decided to consolidate their package model previously into a single subscription package. Now Strava charges $5.00/month for an annual subscription, with the first 2 months free if users commit to an entire year. Click here to subscribe to Strava Premium if you’re interested. Previously, Strava separated it’s subscription services into packages (incl. Cost break down) such as:

Training – (1 yr, $23.99)
Safety – (1 yr, $23.99)
Analysis – (1 yr, $23.99)

You could do combinations of these packs, or subscribe to all three for a year, totaling $59.99.

Is Strava Summit Worth it?

Well, since all of the features discussed above are, according to seasoned Strava users, the most beloved features, I definitely think it is worth sacrificing the cost of a cup of coffee a month for Strava Premium/Summit. If you enjoyed these features and engaged with them before they were placed behind a paywall, then it is little harm done to subscribe. Plus, there are some perks you could cash in on as a subscriber. See my screenshot below:

I reached the Strava Perks landing page (screen above) through hitting the “Explore” drop-down menu, and then ‘Subscriber Perks’. If you scroll down, there are even more!

Credit: @thewolfferine – Tempo Journal

The Ultimate Guide to ASICS, Nike, Hoka One One, Brooks, and Saucony Road Running Shoes

Selecting the right pairs of road running shoes for your everyday jog or training run is super important, as it is likely to be the footwear you’ll spend most of your time training in. Picking the best road running shoes doesn’t have to be tricky. A bit of research can go a long way in making a purchasing decision. Even better if the shoe company will let you order a few sizes to try, and return the ones that don’t fit. Sometimes the small business online running stores will allow you to do this if they are local to your area.

In this first section of my best road running shoe guide, I explore some of the best road running shoes from two of the most well-known road running shoe brands: Nike road running shoes and Asics running shoes.

In the second section, I’ll discuss Hoka running shoes, Brooks running shoes, and Saucony running shoes.

Nike Running Shoes

Shoe 1: Nike Air Zoom Pegasus 37

Side view

A well-known and widely used shoe, these guys are an all-around good training shoe. I particularly love using them on the roads and gravel paths. They also do work surprisingly well on trails. I put this down to the neutral structure of the shoe, cushioning in the foam, and flexibility in the upper. Too much rigidity makes the runner prone to an ankle sprain and not enough cushion is uncomfortable on rocky, spiky surfaces. Available in both a normal or wide fit, they cater well to different foot widths. I gathered from the website reviews of the Pegasus 37 that the shoe fits true to size. From running in these shoes personally, I can confirm this. I’ve never had issues that correlate with ‘fit’ when wearing the Pegs.

In terms of shoe tech, Nike has utilized its ‘Nike React Foam’, which is intended to be cushioned and responsive. I agree, in my opinion, this is a very cushioned shoe, and it is noticeable whilst running. I like to use it for a few of my jogs and mid-length longer runs. I found that the shoe didn’t need much time to be ‘broken in’, which is super nice with my consistent running and takes the stress out of thinking about that aspect of footwear.

Sole View

I do however want to note that I find when you wear the shoe on a longer run, the foam tends to work better for the next run if you give it a day to ‘recover’. I get around this by alternating the running shoes that I use. The shoe foam seems to have more spring if you don’t use it on back to back days. Nike calls the shoe model’s cushioning system ‘Nike Zoom’. Nike states that it utilizes “pressurized air and tightly stretched fibers to absorb impact” and return energy to the runner, which in turn reduces the load stress on joints.

The mesh upper (this is a shoe tech term, referring to the fabric part of the shoe) on the Nike Pegasus 37 is thinner than the Peg 36’s, meaning it is more breathable however still retains the upper flexibility Peg users love.

It has a 10mm heel drop. A pair of Nike Air Zoom Pegasus 37 is $120USD. Get yours here.

Shoe 2: Nike Air Zoom Structure 22

Side View

I also use the Nike Zoom Structure 22 shoe alongside the Nike Zoom Pegasus 37 as a part of my training shoe rotation. My foot structure is quite flat (I pronate, a lot!), meaning I’ll often lean toward a shoe that has more structure for a general training shoe. This isn’t as important in a race or speed work shoe purchase decision. The Nike Zoom Structure 22 offers more structural support and less cushion in the sole than the neutral Pegasus 37 shoe discussed above, so it makes for a good alternative shoe choice on every other day. I don’t like to get extremely used to one shoe either, changing it up here and there allows for muscle adaption to a larger variety of scenarios, shoes, and surfaces.

Nike promotes that the shoe is sleeker and more lightweight. I do agree that the Nike Structure 22 fits my narrow foot better than the model previous, mainly due to the thinner, tighter mesh upper. Nike has made their lacing system on this shoe better than I previously recognized before, as it hugs the top surface of my feet nicely.

Sole View

Nike Structure 22 also has a 10mm heel drop. Interestingly, Nike has integrated what they call crash pad technology into the heel, to reduce the impact on joints, tendons, and ligaments upon foot contact with the ground. It also helps with the over-pronation correction process. I do notice the extra midfoot support in this shoe model, which is no surprise as it is called the ‘structure’ for a reason.

Nike has integrated their ‘Zoom Air unit’ in the forefoot of this shoe, which provides a low-profile cushioning but retains the desired responsiveness, they explain. This shoe from experience is not as great on trails due to its supportive and structural features. It truly is a road running shoe for everyday use.

A pair of Nike Air Zoom Structure 22 comes in at $120USD. Get your pair here.

Asics Running Shoes

Shoe 3: ASICS Gel Nimbus 22

Side View

This is arguably Asics best neutral road running shoe for everyday use. I personally have tried the shoe and enjoy it for regular runs. Most Asics shoe users purchase Asics for the GEL, a defining tech feature of the brand’s running shoes. The GEL unit in the heel of the shoe (shown in red in the above image) has the role of cushioning on the down-stride and providing a good level of responsiveness on the kick-back section of the runner’s stride. For most runners, landing on the heel is the first point of contact with the ground in their stride, hence why the GEL is cleverly integrated into the heel of the shoe. Naturally, in human body functioning and biomechanics, the heel is designed to be able to absorb the most shock upon ground contact.

Asics have continued to utilize their trusty Flytefoam propel technology in the midsole of the shoe to enhance energy return. Asics note that their Flytefoam (a mixture of different foam materials) is 55% lighter than industry standards of foam in other running shoes.

Sole View

Despite being a neutral shoe, Asics still ensures to include a stability piece (shown in black in the image above) underneath the arch of the food. I really enjoyed having this piece integrated, but not dominate the entire mid-section of the shoe as many other training/road running shoes have. It’s modest and effective.

The mesh upper provides adequate breathability and is pretty supportive. More so than the Nike model road shoes. Nike traditionally tends to have less support in their mesh uppers, preferring a more flexible mesh technology fabric.

The Asics GEL-Nimbus 22 comes in at $150USD. Get yours here.

Shoe 4: ASICS GT-2000 8

Side View

Before I started running in college where Nike is our gear sponsor, I swore by Asics GT-2000’s as my training shoe. I still own a pair that I use as apart of my regular shoe rotation. Like its cousin, the Nimbus 22, the GT-2000 8 also re-introduces the famous GEL component in the heel, for cushion and shock absorption. I personally find, that unlike shoes such as the Saucony Kinvara or Hoka One One which have a lot of under heel cushioning, this has a firmer feel underfoot. This is something to keep in mind, based on your own preference.

This shoe differs from the nimbus as it has extra supportive features, more suited to an over-pronation runner’s foot type. This shoe includes a more aggressive supportive piece in the midfoot section, as you can see in the sole view image (light grey) below. This piece increases the stability and support provided by the shoe to the foot.

Sole View

The lightweight Flytefoam technology is also utilized in the Asics GT-2000 8, just as it is in the Nimbus 22. The mesh is also great from a water-proofing standpoint. It is lightweight, provides good cover to the foot but also is very breathable.

This shoe is a training shoe for everyday use, best suited to the roads and gravel paths. From personal experience, it doesn’t do well on trails and uneven surfaces. This is because the midfoot piece doesn’t allow for much flexibility and reactivity when making contact with rocky surfaces. It also gets slashed up. This happened to me. I now buy trail-specific shoes. Like the other road running shoes I have discussed, this shoe has a 10mm heel drop.

A pair of Asics GT-2000 8 comes in at $120. Get your pair here.

Best Road Running Shoes Guide Part 2: Hoka One One, Brooks and Saucony

After looking at some of the best road running shoes Nike and Asics have to offer, I thought it was also important to look at some other well-known running shoe brands that offer other diverse styles and models. Selecting the right pairs of road running shoes is a very personal experience based on your own goals, foot type, surfaces most often run on, and race + training distances and mileage. There’s a lot to consider. By writing these best road running shoe guides, featuring shoe tech descriptions, reviews, and my own personal experience, I hope to make the decision process a bit easier for you.

In this second section of the best road running shoe guide, I explore some of the best road running shoes from three of the most well-known road running shoe brands: Hoka One One running shoes, Brooks running shoes, and Saucony running shoes.

Hoka One One Running Shoes

Shoe 1: Hoka Clifton 6

Side/Front on View

Hoka One One is best known for its well-cushioned running shoes. The Hoka Clifton 6 is a great road running shoe, as the cushioned sole provides a softer ride and reduces the stress impact of concrete/tar roads on the joints. Did you know that the body must absorb 6x your body weight in shock when your foot makes contact with the ground when running? Crazy huh, so it’s always good to have a bit of cushion on your everyday road running-specific shoes. It could potentially minimize stress injury risk.

The shoe is neutral in terms of stability – if you look at the sole view image below you’ll see that there are no dominating stability pieces integrated into the shoe sole or midfoot as such. This doesn’t necessarily mean the shoe isn’t a good fit for an over-pronator/more flat-footed runner. I personally have a foot that is labeled ‘over-pronator’, however, I prefer to run in neutral running shoes and place a custom orthotic/form-orthotic in the shoe for biomechanical adjustment purposes.

Sole View

Interestingly, the heel-to-toe drop on this road running shoe is 5mm, compared to the usual 10mm in the Nike and ASICS road running shoes I reviewed in the first post of this series.

I wanted to point out the change in the upper Hoka One One has integrated into their new Clifton 6 model. Hoka has addressed complaints of the fit in the upper by improving the lacing and lockdown system. From my experience working in running specific stores in Australia, I found that Hoka shoes tend to fit wider feet better. The Hoka One One Speedgoat was the best fitting Hoka shoe for my narrow feet. This is something to consider.

A pair of Hoka One One Clifton 6 comes in at $130USD. Get your pair here.

Shoe 2: Hoka Carbon X-SPE

Side View

This shoe is one of Hoka One One’s latest releases and boasts features such as reactive, energy-returning cushioning, and a carbon plate (hence the name Carbon X-SPE). I personally tried a pair of these a couple of days ago. I immediately noticed that they are extremely cushioned, the upper does not provide much support, and they feel very light under-foot.

This shoe was released in response to major brands such as Nike, releasing the various Vaporfly models. It’s a new kind of racing flat, very non-traditional in a sense. What we are seeing today is highly cushioned long-distance road racing shoes that have a ‘sweet spot’ on the sole of the shoe to gain maximum propulsion when the foot makes contact with the road.

Hoka One One explains that this shoe is extremely lightweight (8.7oz for a Size 9 shoe), with the usual Hoka signature rocker design, optimal for a smooth gait and road running purpose. The foam was designed to integrate comfort with speed. Comfort is a really important factor in Hoka – it is what the customer looking for a Hoka is seeking when they try on a pair. The top layer of foam has comfort in mind, whilst the bottom layer and the lightweight carbon plate are engineered to optimize propulsion/energy return for the runner.

Sole View

The upper is quite different from other Hoka shoes on the market, as they have decided to model off other brands and integrate a mesh bootie. The upper is also tongue-free, which prevents possible discomfort from rubbing or bunching ( I personally love this feature, I’ve had issues with the tongue of running shoes before.)

The one review which I found on the website explains that these shoes are well suited to long-distance road running, and road races specifically from 10k to the marathon. The 5mm heel to tow drop is more modest than other road running shoes I have explored in these blog posts, which supports its purpose as a road racing shoe.

The Hoka One One All Gender Cabron X-SPE shoe retails for $200. Get yours here.

Brooks Running Shoes

Shoe 3: Brooks Glycerin 18

Side View

The new model of the Brooks Glycerin 18 features better cushioning (a trend found in most new road running shoes being released on the market at present) and more room to move in the upper part of the shoe. The integration of increased stretch in the upper will allow more varied foot types to fit this Brooks model, which increases the potential suitable market for the shoe. This shoe is a neutral shoe, best suited to a neutral foot type, or an over-pronator who may use an orthotic or corrective piece. I do know that this shoe has a fairly high arch, which is something to take into consideration if you prefer a shoe that feels ‘flatter’. This may be a good shoe for foot types that do require some extra arch support.

Like most road running shoes I’ve looked at, the Brooks Glycerin 18 has a heel to toe drop of 10mm. Interestingly, it is fairly lightweight for an everyday road trainer, at only 9oz for a mid-range size of the shoe.

Sole View

From a technical side, the midsole (foam part of the shoe) has utilized more of Brooks’ DNA LOFT midsole foam technology to increase cushioning. Brooks also desired a shoe with more traction this time around as you can see on the Sole View of the shoe I’ve included above.

What is DNA LOFT midsole technology? Brooks explains that it is a mix of EVA foam, rubber, and air. Their latest shoes are meant to be their softest and most forgiving yet. If you enjoy a cushioned, soft underfoot feelings, with a bit of arch support – check these shoes out.

The Brooks Glycerin 18 is available for $150USD, get your pair here.

Shoe 4: Brooks Adrenaline GTS 20

Side View

Brooks has been releasing Adrenaline GTS model shoes for 20 years now, so they’ve had quite a while to re-think the design of the shoe but keep the same features Adrenaline users love, apparent. What’s new in this shoe is Brooks ‘GuideRails’ support technology.

GuideRails Technology

GuideRails are described by Brooks to have a supportive function, “minimizing deviation of excess knee movement (which) can help stabilize your run”. Guiderails hug either side of the heel in the upper part of the midsole structure. See the image above from the Brooks website. When the foot makes contact with the ground, the Guiderails prevent an inwards collapse of the knee, which compromises stability, form, and therefore the whole kinetic chain.

Sole View

Everyone I’ve met who has used a Brooks Adrenaline seems to really enjoy the shoe. Unlike the Neutral Glycerin, this shoe is more supportive in design and has a higher heel to toe drop of 12mm. Similarly, it also features DNA LOFT technology in the bottom part of the midsole and boasts cushioning as all the new lines of Brooks’ shoes seem to do.

Brooks has improved the mesh upper to be more lightweight, by structuring it to streamline and hug the foot better.

One review I read explained how they loved the cushioning in the heel and the comfort features of the shoe. Another user said that their feet are highly arched and structured, and the shoe gave them feet aches. This is likely due to the shoe being too structured for this particular runner’s foot type. Another runner described the new mesh design as more snug, and the lacing system didn’t require super tight lacing to hold the foot nice and secure.

A pair of Brooks Adrenaline GTS 20 comes in at $130USD – they’re available online here.

Saucony Running Shoes

Shoe 5: Saucony Triumph 17

Side View

The Saucony Triumph 17 is Saucony’s most cushioned shoe, designed for long runs. The protective cushioning is intended to return energy for economical running and reduce load impact on the runner’s joints – potentially assisting in injury prevention and delayed onset muscle soreness (DOMs). The shoe has an 8mm heel to toe drop and is designed for a neutral foot type. This shoe isn’t a shoe for a foot that needs a ton of support but could work well if you’re looking for beginner’s long-distance road racing shoes due to the comfort and cushioning factors.

Sole View

Saucony notes that the cushioning in this shoe is 28% lighter than their previous best-cushioned shoe. This is a feature of Saucony’s new shoe technology from the end of 2019 – PWRRUN+. They note that this foam is extra springy, absorbing 5% more impact than their previous foams, enhancing the energy return of the shoe. They also note the increased flexibility, allowing “for powerful take-offs” and “softer landings”. Durability is also a key factor – they stress that this foam lasts longer, which potentially could increase the mileage life of the shoe.

Interestingly this foam isn’t EVA based like most road running shoes. They explain that PWRRUN+ features are more adaptable, flexible, and responsive to the runners foot and gait.

The Saucony Triumph is available online for $150. Get your pair here.

Shoe 6: Saucony Guide 13

Side View

The Saucony Guide 13 is one of the company’s more structured road running shoes, great for logging training miles. Saucony explains that this shoe provides a great balance of cushioning and stability/supportive features – the best of both worlds. The great thing about this shoe is that it is very versatile. I’ve tried it on gravel roads, single-track trail (not the super rocky kind), roads, and grass. It works well on each. The shoe suits a foot type that requires more support, due to the integrated stability features. I myself have flat feet (over-pronate), but enjoy a bit of cushion. Therefore, a shoe balanced with cushion and support, like the Saucony Guide, suits my needs.

Sole view

From a shoe tech standpoint, like the Triumph, it also has an 8mm offset and PWRRUN cushioning technology which I discussed earlier. What is different between the Triumph and the Guide is the medial TPU guidance frame. TPU stands for thermoplastic polyurethane – which is lightweight, longer-lasting, and extremely durable compared to most other outsoles (the bottom part of a shoe). Saucony explains that this assists the natural gait cycle of the runner.

The upper is designed with FORMFIT technology – this is in place to allow the shoe to fit a wide variety of foot types (wide, narrow, toebox and heel discrepancies etc).

Right now the Saucony Guide 13 is on Sale for $89.95 USD down from $120. Get your pair here.

Strava Club Case Study: How to create a Strava Club for your blog or business

I decided to create a Strava Club and promote it, to learn the most effective way to execute this process for a small business or company, and also for a little bit of fun. I now have my very own Strava club Wild For Trails– connected to this blog (larahamilton.com). In this post I’ll guide you through how to create a club on strava, strava club widgets, strava challenges in strava clubs, and setting up a strava marketing strategy utilizing strava clubs.

The goal of my club is to connect athletes internationally and locally (in Boise and in Sydney – my two home cities), provide a platform for camaraderie and education, and set up/facilitate live activity meet ups in Boise and Sydney when I am in the localities. I’m super excited to keep this club running (pun intended) and watch it grow.

This process proved to me that a Strava Club can be easily set up for a business or brand, opening up a new platform to engage athletes with your product or label. I recently read this awesome article which honed in on some relevant stats surrounding the growth of Strava. It’s truly fascinating.

Strava is “growing at 1 million per month as of July 2019. In that year’s Tour de France, 120 of the 176 riders regularly log rides in Strava”.

Chris H – Harvard Business School Student Article

If you’re a sport-focused brand, company, or business wonder, you’d be silly not to create and grow a Strava presence. Check out my post on Strava for Business here, which walks you through the how to’s, essential features of setting up a Strava Business account or Strava Partnership. If you’d like to contact me so I can personally walk you through the steps or help you set up a Strava Business Plan – click here.

What is a Strava Club?

A Strava club is essentially like a real-world sporting club but facilitated online via Strava, complete with statistical features, scheduled club runs, club competitions, and challenges (known as Strava Challenges). Clubs can be created for any sport or multiple sports that Strava supports. Clubs can be in the form of:

Real-life local clubs that want an online Strava presence or post their events on Strava to publicize them
Brand affiliated/Strava Partnership Clubs
An online-only virtual club

I decided to create a club connected to the larahamilton.com running blog to experience the set-up process myself and learn how a brand or business may do the same. This is a screenshot of my homepage for the Wild For Trails Strava Club.

I invited members to my club by clicking ‘Invite Athletes’ on the right.

How do I join a Club on Strava? – Creating a Community

The great thing about Strava Clubs is many groups or brands have their club page primarily based on Strava. Strava attains so many new users simply by athletes wanting to join a local club and therefore joining Strava so they can see the scheduled group meet-ups and join in the friendly Strava Challenge competitions. If your brand or business has a club on Strava, you can invite members to join as per above.

I want to walk through the simple steps of how users find and join a Strava club. I first go to ‘Explore’ at the top drop-down menu of the Strava homepage. See the screenshot below.

The next page that pops up will be the Strava Club search page. I wanted to search for all running clubs in Boise. So I typed ‘Boise’ into location, and hit the running check-circle, then hit ‘search’.

I decided I want to join the local running store club – Shu’s Idaho Running Company. I clicked their blue URL title, and then on their page, I clicked ‘Join Club’ in bright orange under the description. It’s that simple! See the screenshot below.

Strava Verified Badge: Get your club Strava Verified

If you are setting up a Strava Club for your business or company, be sure to apply on this Google Docs Strava form for a Strava Verified Badge.

If approved, Strava will give you an official brand tick next to your chosen brand icon/logo.

Promoting Your Strava Club

The most effective way to promote your Strava club is to first grow your athlete member count. This is most effectively done via:

Inviting athletes physically via the Strava Club page
Word-of-mouth spreading via Group Strava Events (physical presence)
Setting Strava Challenges – The completion banner, badges on your club member’s pages, virtual trophy symbol, brand tailored segment, and the leaderboard will promote your brand naturally
Provide Incentives for Challenge completion – Brand prizes, discounts, access to online resources etc
Running Facebook Ads directly to your brand club homepage or next club event (send them straight to a ‘product’ or live event, in this sense)

I’ll explore these other strategies below:

Pinterest pins directed to the club page
Post Content on Strava
Inserting a Strava Widget onto your personal blog or company website.

Pinterest pins are a unique but interesting way to drive traffic to your club page, and potentially gain new Strava users utilizing your brand as the segway for the athlete onto Strava. On Canva, I created this pin, which links directly to my club page:

I then targeted Strava related keywords searched for on Pinterest and placed them in the description of the pin. This pin is linked directly to my personal blog also. I want the Strava Club, my personal running blog, and the Pinterest pin to be interconnected to best optimize the promotion of my club. This exact growth strategy could be applied to your brand. Contact me to learn more about forming a Strava Business Strategy here.

Content posting is a must. It is how we keep the discussion board alive on the club page, and it will appear in your club members/athletes activity feed as a notification, in a sense. See the screenshot below of the club post page, accessed via the club page.

This content is directly from my personal blog, I just shared it on Strava as well. Brands with personal blogs and content can create Strava posts with content directly from their site. It takes the thinking out of the process and further promotes your brand on the platform. On the top right of the screenshot above, you can click the button to ‘Post Content’.

Inserting a Strava Widget onto your website is super simple. On the club page, to the right on the bottom, you’ll see ‘Share [Club Name]’s Runs’ – click this. See the screenshot below.

This will pop-up. See the screenshot below.

You’ll want to embed the URL to either on or both of the Widget into the Footer of your website. (I found this to be the best, least disrupting to your website layout design). When you refresh your website pages and scroll to the bottom, you’ll see these 2 widgets (I embedded both) on the page. See the screenshot below for an example from my website.

This is another great way to promote your brand or business Strava club via a website platform.

Strava Club Challenges: Can I create my own challenge on Strava?

Challenges encourage users to engage with the application and consistently check in with the app to see how their effort or multiple efforts/attempts for the challenge are faring over time.

This is a win-win for both Strava, the brand, and the athlete. Strava is publicized as the challenge spreads on the platform and via word of mouth (trust me, in Bosie alone I have heard the Boise Summit Series mentioned in various venues across town over 5 times – in active communities these spread like wildfire). This draws new users on to the platform so they can complete the incentivized challenges, and in many cases earn prizes affiliated with the brand or local companies the club page is trying to support. Boise Summit Series paired up with local breweries for one of their challenge prizes.

In the screenshot below, I completed one of my challenges on my morning run. The badge appears below the stats as you can see. If you’re a brand labeled challenge, this is great publicity for your brand. My morning run with the Strava challenge completion banner will appear on my personal activity feed, promoted to all my followers. They can click into the challenge via the banner.

Other types of challenges require donations to a charity cause, or an entry fee for a virtual run often in return for a mail-delivered finishers medal or brand-affiliated discounts.

An example of a virtual race with an entry fee, Strava club, and finisher prizes is the SeaWheeze virtual half marathon and 10k (originally a real-life race, gone virtual).

You can join the run club on Strava as you can see in the bottom right (click here to do so), where your training and race effort will be posted. You can also see other motivated athletes working towards completing the challenge too.

Users get a unique badge for their virtual Strava trophy cabinet and a finishers medal posted to their door, along with other cool prizes listed on the rego page. You can register for the SeaWheeze Virtual Running Race here.

Since COVID-19, challenges have become more popular than ever, as have Strava virtual runs which can easily be set up utilizing set routes with Strava Segments. This works via GPS Sports watch connection to the Strava app, which recognizes the route run, and uploads the athlete’s effort for that particular route onto Strava. See my screenshot below of a past Virtual Run I completed hosted by the Strava Club – ‘Pace Athletic’. They utilized the Spit to Manly Strava Segment.

Strava then places the athlete’s activity/effort onto a leaderboard under the segment or set route.

The Pace Athletic Strava Run Club could then determine their winner based on the top Strava Segment times posted at the end of the challenge, as shown on the leaderboard. Strava categorizes these leaderboards automatically if the challenge has a gender, age, weight class category, etc (as you can see in the bottom right of the screenshot above). This is a great example of a local running business establishing a Club Challenge to promote their brand, services, and spread camaraderie associated with the brand. I personally completed this challenge and won’t forget it for a while – it is great real-time marketing, connecting dedicated and motivated athletes directly with the business or brand.

Plus, it’s free to do.

Strava Sponsored Challenges: Higher End Budget

Strava Business now offers the option of purchasing an official Strava Sponsored Challenge. Strava notes that challenges start at $10K and “scale based on duration, targeting and promotion”. The company can decide how much to invest, with 200k being the max.

Virtual Races are apart of Strava Sponsored Challenges. To set up an Official Strava Sponsored Virtual Race, pricing starts at 10k (as per Strava Business website).

If you’re interested in investing in a sponsored club challenge for your business, get in touch with the Strava Business platform directly here.

A more economical option if this is beyond your budget is to integrate the Strava monthly challenges of 5k, 10k, and a half-marathon into your own company club virtual race. You can do this by filtering the challenge leaderboard to see only your club members’ results that participated. From these results, you can gather who to award prizes, etc to. Still need help?? Contact me here.

Strava Club Events

I decided to create a test event on my club page – it was very simple and is a great way to create face-to-face relationships with other members of your club. If you’re a brand, setting up brand affiliated club events is essentially like putting a face to the brand. If you know anything about marketing, this is a must. To add a club event – on your club page hit ‘add club event’.

Next, a club event pop-up form will appear. See my screenshot below.

Fill this form out, and voila – you’ll create a club event that looks a bit like this one I created shown below.

Strava is pretty snazzy and lists all the club events you’re attending on your activity feed and profile, alongside all the challenges you’re in the process of completing. See my screenshot below for an example. It’s in the top right corner.

You can promote your club event on your personal or brand activity feed, and even share it on socials. See the screenshot below of the event page. One the right you’ll see ‘Share & Invite Friends’.

On the mobile application, when you hit this button, this will appear. It’s great that you can even send the group event run out via text, airdrop or Facebook messenger app.

Strava Clubs Privacy Settings

Strava allows you to make your club open to all, private, or women only. When you first set-up your club, you’ll see this option at the bottom of the pop-up widget.

If you want to learn more about how to set-up and grow your brand on Strava, contact me here.

If you’d like to join Wild For Trails – a community for trail fanatics (running, mountain biking, and hiking) on Strava, click here.