If you haven't already given tempo running a go it's a great way to build fitness. Check out this week's Sunday session from @mariofraioli which mixes tempo running with intervals and let us know how it goes. 💦 15-20 minute warm up 👟 Form and Activation Drills 🏃♀️ 4-6 x 20-second strides 🏃♂️ 20-40 minute tempo run at half-marathon race effort (roughly 15-20 seconds per mile faster than your goal marathon pace) 👣 10:00 minutes of easy jogging recovery 🏃♂️ 2-4 x 5:00 minutes @ 10K race effort—roughly 30-40 seconds per mile faster than your goal marathon pace—with 2:30 jogging recovery between repetitions 🆒 10-15 minutes of easy running to cool down and lower your heart rate Join the Fall Marathon Training Club a go to give it a go and see all the session details. Link in bio. Photo: @jakestangel
One of the most popular cycling destinations for New Yorkers is the small riverside town of Nyack, NY, located roughly 33 miles north of Manhattan. There are multiple ways to reach the town, depending on what you’re in the mood for. Either hammer it out on the 9 West highway (often called 9W) for a straightforward, five-hour workout, or take your time to explore the hidden gems along the way. We took the scenic route. Discover one of New York City’s #MustDoRides as photographed by @donalrey at blog.strava.com.
You might be thinking that any ride out of London is going to be flat. But once you escape the “London Bowl” this route is almost always going either up- or downhill. And there are some pretty great summit views. Discover one of London’s #MustDoRides at blog.strava.com
Bikelore is a series of cyclocross/gravel events organized by the cycling community in Japan. But it’s not just about bikes – it’s also about camping, trail running and escaping into the outdoors. And this year's event even featured a Strava Segment Challenge! Check out this awesome recap film from @jazzysport.tokyo. #ThisIsMyEscape
"Got a few minutes before you head out to run? Spend some time waking up your feet! Walk around barefoot for a bit, roll ’em around on a golf ball, or do some simple toe raises to mobilize your soft tissue and get some blood flowing prior to putting in your miles." #TrainingTipTuesday from @mariofraioli
Though the North Shore of Vancouver was where mountain biking exploded, our #MustDoRides route uses a road and gravel mix. Tying in road, gravel, and single track is a daily occurrence for Vancouverites and riders are often found immersed in online maps planning weekend adventures that involve all three as they cover the borders of the city and ride high into the rainforest that looks back to town. Discover one of Vancouver’s #MustDoRides photographed by @stirlandraemediahaus at blog.strava.com
This week's Sunday session from @mariofraioli is a tough one but if you've been following along with the workouts you’ll be well equipped to handle it. And if not, adapt to your fitness level for a great workout. 💦 15-20 minute warm up 👟 Form and Activation Drills 🏃♀️ 4-6 x 20-second strides 🏃♂️ 4-8 x 1000 meters (2-1/2 laps of an outdoor track) at 10K race pace—roughly 30-40 seconds per mile faster than your goal marathon pace—with a 400-meter (1 lap) jogging recovery between repetitions. 🆒 10-15 minute cool down Join the Fall Marathon Club for more workouts and advice from Mario. Link in bio.
Bikelore is a series of cyclocross/gravel events organized by the cycling community in Japan. But it’s not just about bikes – it’s also about camping, trail running and escaping into the outdoors. This year, the HUB Bikelore event featured a Strava segment challenge! #ThisIsMyEscapePlan Photos: @jazzysport.tokyo
“There are two peaks on Tam: East Peak and West Peak. West Peak used to be the taller of the two peaks, but in the 1950’s, the US Military lopped off the top of it to create an Air Force Station, so East Peak is now taller. From here, you’ll descend onto Laurel Dell Trail, one of the prettiest and lesser-utilized connectors in this area.” Discover one of San Francisco’s #MustDoRides according to photographer @JakeStangel at blog.strava.com.
Munich is one of Germany’s most populous cities, a dense municipality and the capital of the Bavarian state. It’s home to international businesses like BMW and tourist attractions like its annual Oktoberfest. It’s also situated just an hour away from the alps that separate Germany and Austria – making it a great jumping-off point for some fantastic mountain biking.
This is a complicated subject. It’s controversial, too – we get that. But it’s crazy that an athlete would have to fear for their personal safety because they want to race a bike. It’s crazy that @rachelvmckinnon has to hide her home address – not because adoring fans will show up at the home of a World Champion, but because she’s received death threats for being a transgender athlete. But on the Strava Podcast, we tell athlete stories, and Rachel has been an athlete her whole life. So we’re proud to feature her in our latest episode to try to give a human voice to this complex issue and hopefully make the discussion a little less hateful. So, whatever your opinion on the subject, we just ask you this: listen to Rachel's story before you leave a comment. You can find it wherever you get your podcasts. Photo: @craigsclicks
"Marathon training isn’t just about running far—it’s important to run fast too. Get out of your comfort zone 1-2 times a week and do workouts faster than your goal marathon pace. Not only does this make training more fun, it helps you develop a better sense of speed and will help make you more efficient at race pace." #TrainingTipTuesday from @mariofraioli Photo: @alexis_berg
This week's Sunday session from @mariofraioli is a classic ladder. This should help you stay focused while getting in more work than you realize! 💦 15-20 minutes of easy jogging at a comfortable, conversational pace to warm up your legs 👟 Form and activation drills 🏃♀️ 4-6 x 20-second strides 🏃♂️ 2-3 sets of 1-2-3 minute pickups at roughly 30-40 seconds per mile faster than your goal marathon pace—w/equal time jogging recovery after each pickup 🆒 10-15 minute cool down Join the Fall Marathon Club to see all Mario's sessions and get regular tips.
“The Market” has everything you could want, from an exemplary egg sandwich to a seasonal barbecue stand called “The Filling Station” that serves burgers and fries. It’s just one of the many highlights that make for an unforgettable day out. Discover one of New York City’s #MustDoRides as photographed by @donalrey at blog.strava.com.
“With hairpin turns and near-vertical walls the “El Perro” segment is a mythical spot just outside Barcelona. Our route covers nearly 100 kilometers with just over 1,800 meters of climbing.” Discover one of Barcelona’s #MustDoRides according to photographer @BrazodeHierro at blog.strava.com.
Vancouver, British Columbia is framed by the Pacific Ocean and Coastal Mountain Range. It’s renown for its pristine wilderness that is only a stone throw away from the downtown core, it provides endless opportunities to escape the city hustle and ride on road, gravel, and single track. The biggest decision doesn't lie with where to ride, but rather which discipline and selecting the many options that get you to the pure and raw environments this area of the world is known for.
“I only won two races in my career and I had a 16 year career, so that would be a shit career if it was about winning for me.” Many cycling fans might be surprised to hear that from @laurens_ten_dam. In his long career, he finished 9th the Tour de France and stood on more than his fair share of podiums. But he also carried bottles, worked more in support of slightly faster riders, and got hit by a few cars. Throughout it all, he realized that the only certainty in pro cycling is that everything will continue to change – and he credits his longevity to his ability to adapt. Learn more about Laurens’ Live Slow Ride Fast approach in the newest episode of our podcast, #AthletesUnfiltered. Listen wherever you get your podcasts. Photo: @AshleyGruber@JeredGruber
It’s happening now! Bump those meetings and book some moving time instead. This is the first week of The Escape Plan challenge. Commit to being active 5 days a week for 4 weeks – and since there's only 7 days in a week, that means you better get a move on.
It's almost time! In just a few hours over 2000 athletes will toe the start line of @utmbmontblanc, perhaps the greatest 100-mile race in the world. Good luck to every athlete brave enough to venture into the mountains. We can't wait to hear the stories! Photo: @alexis_berg
New York City may not have a reputation as a cycling destination, but the city’s best-kept secret is what you can discover just across the George Washington Bridge. While dreaded by motorists, the renowned bridge is a cyclist’s “gateway” to quieter roads, rolling hills, and scenic views—a sharp contrast to the traffic-jammed and pedestrian-filled city streets. Discover one of New York City’s #MustDoRides as photographed by @donalrey at blog.strava.com.
So you've been swiping all day and your opposable digits are completely "tapped" out. Luckily, there's lots of activities you can do to give those thumbs proper recovery: Run, ride, swim, skate, surf – all of the 34 activity types on Strava require minimal thumb effort, and they all count toward The Escape Plan challenge. Join The Escape Plan and commit to being active 5 days a week for 4 weeks. You’ll feel great and your thumbs will feel even better. Follow the link in our profile to learn more. #ThisIsMyEscapePlan
This year's Colorado Classic was a women's-only stage race that featured a challenging course through some awesome terrain. We're proud to be a supporting sponsor of the event and to support women's racing in the US. Also, massive kudos to @chloedygert who won every stage of this race – and uploaded every activity to Strava! Photo: @AshleyGruber / @JeredGruber
"Training is more than long runs, track workouts, strength sessions, and weekly mileage. It's what you eat and how you rest. It's how you treat yourself and those around you. It's the attitude you have. It's the company you surround yourself with and the people you impact through your actions. In other words, training is a lifestyle." - @mariofraioli #TrainingTipTuesday Photo: @BenClement_
For every minute an athlete spends on Strava, they spend an average of 50 minutes being active. This September, let’s motivate each other to get out and keep moving. Join The Escape Plan and take a little break each day by challenging yourself to be active 5 days a week for 4 weeks. Run, ride, swim, strength train, kiteboard – all activity types count. Follow the link in our profile to learn more. Show us how you move with #ThisIsMyEscapePlan!
Exciting news! Come and join us at the Ultra Off Festival in Chamonix during the famous @utmbmontblanc 100-mile race. From August 28th to September 1st we have a full program of events including daily yoga sessions, talks in partnership with @likethewindmag and @outside.france, live music and lots more. Head to strava.com/utmb to learn more and secure your free tickets. #utmb Photos: @alexis_berg
This week's Sunday session from @mariofraioli is about learning to be comfortably uncomfortable. Trust us, that's a thing! As you're planning your runs for the week, this is a longer session and can be incorporated into a long or medium duration run. 💦 15 - 20 minute warm up at an easy pace 👟 Form and activation drills (head to the club to see Mario's suggestions) 🏃♀️ 4 - 6 x 20 second strides 🏃♂️ 2 - 4 x 10:00 minute intervals with 3:00 minutes of easy jogging for recovery between repetitions. Run #’s 1 and 3 at your goal marathon pace, run #’s 2 and 4 roughly 15-20 seconds per mile faster than your goal marathon pace 🆒 10 - 15 minute cool down Hit the link in our bio to see the full workout. Photo: @idly_drifting_crackerjack
“Barcelona is one of the most popular tourist destinations in Europe: by the city’s own reports it receives over 12 million visitors a year. Most people could probably place it on a map. What they know about the city might include the nightlife, the architecture of Gaudi, the mild Mediterranean weather, and the beautiful beaches. But there is another side to Catalunya, beyond what most tourists experience...” Discover one of Barcelona’s #MustDoRides, according to photographer @brazodehierro at blog.strava.com.
The Sahara Desert, the jungles of Chile and a battle with cancer couldn’t stop @susie_chan_, but when an injury threatened the possibility that she may never be able to run again, she was forced to ask why she was running in the first place. And the answer she finds might be one any runner who is struggling with injury needs to hear. Listen to Susie’s story in the newest episode of our podcast, Athletes Unfiltered. Photo: @the_phbalance
"Find a friend—or many friends!—to share your journey with this fall. A training partner(s) will keep you accountable and motivated, especially if you find yourself in a rut, and you’ll learn something from one another every time you get together for a run. They’ll also help you get more out of your key workouts and add enjoyment to the process of training for your marathon. You don’t have to run with someone else every day—make a standing date 1-2 times a week and stick to it! Give your training partner a shout here to keep the motivation high!" #TrainingTipTuesday from @mariofraioli. Photo: @alexis_berg
Screens like the one you're looking at right now are helpful in many ways (if we may say so ourselves), but they can also take up a little too much time. Time that could be spent doing the things you really love.
Join The Escape Plan and take a little break each day by challenging yourself to be active 5 days a week for 4 weeks. Run, ride, swim, strength train, kiteboard – all activity types count. Go to escape.strava.com to learn more. #ThisIsMyEscapePlan
This week's Sunday session from @mariofraoili is all about strength. This workout helps lay a foundation of aerobic strength, a key piece of the marathon fitness puzzle. 🌡️ 15 - 20 minute warm up at an easy pace 👟 Form and activation drills (head to the club to see Mario's suggestions) 🏃♀️ 4 - 6 x 20 second strides 🏃♂️ 4 - 8 x 3:00 minutes on/2:00 minutes off aiming to run your 3 minute efforts 30-40 seconds per mile faster than your goal marathon pace. 🆒 10 - 15 minute cool down Hit the link in our bio to see the full workout. Photo: @trappephoto