What Strava + Runna gives you

Strava is a fitness tracking app where you log runs, bike rides, and swims. Runna is a training platform that builds personalized running plans. When you subscribe to Runna, it integrates with your Strava account so your runs automatically sync between the two apps — you don't log them twice.

Runna uses your Strava history to understand your fitness level, then creates a weekly training schedule tailored to your goal (5K, half marathon, marathon, or general fitness). The app sends you workouts with pace targets, rest days, and cross-training suggestions. Strava records the actual run, and Runna reads that data to adjust future workouts based on how you performed.

You pay one subscription fee to Runna. Strava itself has a free tier (which is enough for basic tracking) and a paid tier called Strava+, but the Runna integration works with either version of Strava.

Key Takeaways

  • Runna creates a personalized training plan based on your goal and fitness level, while Strava records and tracks your actual runs.
  • Your runs sync automatically between the two apps once you connect them, so you see your workout data in both places without manual entry.
  • Runna subscription costs vary by plan length and goal distance; Strava's free version works with Runna, though Strava+ is optional.
  • You need a Strava account (free or paid) and a Runna account to use them together; the connection happens during Runna setup.
  • Runna adjusts your training plan each week based on how you actually performed on the previous week's workouts.

How to connect Strava and Runna

Start by creating a Runna account on their website or app. During signup, Runna will ask you to connect your Strava account. You'll be redirected to Strava to authorize the connection — this means you're giving Runna permission to read your run data from Strava, but Runna cannot delete or modify your Strava account.

Once authorized, select your running goal (5K, 10K, half marathon, marathon, or general fitness) and your target date if applicable. Runna will pull your recent run history from Strava to estimate your current fitness level. This usually takes a few minutes. After that, Runna generates your first week of workouts.

From then on, every time you complete a run in Strava, it appears in Runna within a few minutes. Runna reads that data — your pace, distance, and how you felt — and uses it to adjust next week's plan. You don't need to do anything manually; the sync is automatic.

What each app costs

Runna charges a monthly or annual subscription. Monthly plans typically run $10 to $15 per month depending on your goal distance and whether you want additional features like video form coaching or nutrition guidance. Annual plans cost roughly $80 to $120 per year, which works out cheaper per month if you commit upfront. Runna sometimes offers discounts for new users or during promotional periods.

Strava's free tier includes run logging, basic stats, and the ability to sync with Runna. Strava+ (their paid tier) costs about $5 per month or $60 per year and adds features like segment leaderboards, training load analysis, and route building — none of which are required to use Runna. Many runners use Strava free and Runna paid without issue.

You are not charged by both companies for the same service. You pay Runna for the training plan, and you pay Strava only if you choose their paid tier for extra features. The integration itself is free.

What Runna workouts actually look like

Runna sends you a workout each day, though most weeks include 3 to 5 running days and 1 to 2 rest or cross-training days. A typical easy run might say "Run 5 miles at conversational pace (9:30–10:00 per mile)." A speed workout might say "Warm up 1 mile, then 6 × 800 meters at 8:15 per mile with 90 seconds recovery jog between each, then cool down 1 mile."

You see the workout in the Runna app before you run. The app can guide you in real time with audio cues for pace and distance, or you can run by feel and log it in Strava afterward. Either way, once Strava records the run, Runna reads it and compares your actual performance to the target. If you ran faster than prescribed, Runna might make next week slightly harder. If you struggled, it might dial back the intensity.

Runna also shows you a calendar view of the entire training cycle — usually 8 to 16 weeks depending on your goal — so you can see the overall progression from base building through peak training to taper.

When Strava and Runna sync might be delayed

Sync between the two apps is usually instant to a few minutes, but delays can happen. If you run without internet and log the run to Strava later, Runna may not see it for several minutes after Strava receives it. If you manually edit a run in Strava (changing the distance or time), Runna reads the updated version, but this can take a few minutes to process.

If a run doesn't appear in Runna after 10 minutes, check that your Strava account is still connected to Runna. You can verify this in Runna's settings under "Connected Apps." If the connection has dropped, you'll need to re-authorize Strava. This sometimes happens after a Strava password change or if you revoke app permissions.

Runna adjusts your plan once per week, usually on the same day each week (often Monday). Even if you log a run on Friday, Runna won't recalculate your plan until the next scheduled update day. This means you won't see plan changes immediately after every single run.

Runna without Strava, and Strava without Runna

You can use Runna without Strava, though it's less common. Runna will ask you to manually enter your recent run history so it can estimate your fitness. You'll then log each workout in Runna itself rather than syncing from another app. This works, but you lose the benefit of Strava's community features and the automatic data flow between apps.

Strava works perfectly fine on its own. Millions of runners use Strava without any training plan app. You log your runs, see your stats, and compare yourself to others on segments. If you want a personalized training plan, you'd need to add Runna (or another app like Nike Run Club, Garmin Coach, or Zwift). But Strava alone is a complete tracking tool.

Some runners use Strava with a different training app, like TrainHeroic or Peloton Digital. The principle is the same: connect the training app to Strava, and your workouts sync automatically. Runna + Strava is one popular combination, but not the only one.

Troubleshooting common issues

Runs not showing in Runna: Check that your Strava account is connected in Runna settings. If it is, wait 10 minutes and refresh the Runna app. If the run still doesn't appear, log out of Runna and log back in. If the problem persists, disconnect and reconnect your Strava account.

Runna workouts not updating: Runna recalculates your plan once per week on a set day. If you completed a run but your plan hasn't changed, wait until the next update day. You can also manually trigger a plan refresh in some versions of the Runna app by going to settings and selecting "Recalculate Plan," though this option is not always available.

Pace targets seem too fast or too slow: Runna bases targets on your recent run history from Strava. If you just started using Strava or if your recent runs don't reflect your true fitness (for example, you were injured or sick), tell Runna your actual fitness level. Most apps let you adjust your estimated 5K or 10K time in settings, and Runna will recalculate paces based on that.

You want to cancel Runna: You can cancel your Runna subscription through your account settings or your app store (Apple App Store or Google Play, depending on where you subscribed). Canceling Runna does not affect your Strava account or your run history. Your runs remain in Strava. If you resubscribe to Runna later, it will reconnect to your Strava account and pick up where you left off.

Frequently Asked Questions

Do I need Strava+ to use Runna?

No. Runna works with Strava's free tier. Strava+ adds features like segment leaderboards and training load analysis, but these are optional. Most runners use Strava free and Runna paid without any problem.

Can I use Runna on my phone and smartwatch?

Runna has apps for iPhone and Android. Some smartwatches (like Apple Watch or Garmin) can run Strava directly, so you can record a run on your watch and it syncs to Strava, which then syncs to Runna. Runna itself does not have a dedicated smartwatch app, but the phone app sends you notifications with your workout details before you run.

What happens to my training plan if I miss a workout?

Runna adjusts your plan based on what you actually completed. If you miss a run, Runna will see that you didn't log it and may shift the remaining week's workouts or dial back intensity slightly. You can also manually tell Runna you missed a workout, and it will adjust accordingly. Missing one workout won't derail your plan, but missing multiple in a row may cause Runna to recalculate your fitness level.

Can I edit a workout after I run it?

You can edit a run in Strava (change the distance, time, or notes), and Runna will read the updated version. However, you cannot change a workout's prescribed pace or distance in Runna after the fact. If you want to log a different workout than what Runna assigned, log it in Strava with a note explaining why, and Runna will still read it and adjust future plans based on your actual performance.

Is my Strava data safe when I connect it to Runna?

When you authorize Runna to access Strava, you're giving Runna read-only permission to see your run data. Runna cannot delete, modify, or post to your Strava account. Your login credentials are not shared with Runna. If you ever want to disconnect, you can revoke Runna's access through Strava's settings, and Runna will no longer see new runs.