You can bring runs in from Garmin, Strava, Stryd, and Apple Watch (through the Run-It iPhone app). Garmin and Stryd give the fullest analysis, because they record running dynamics such as ground contact time and vertical oscillation. Strava gives pace, cadence, and heart rate, plus the shoes you log there.

Open Biomechanics and tap Sync Garmin Connect™. Run-It imports your runs from the last 30 days, and new runs arrive by themselves after they sync to Garmin Connect.

Ground contact time and the other form metrics come from running dynamics. Some Garmin watches record them from the wrist. Others need a compatible accessory, such as an HRM-Pro, HRM-Pro Plus, HRM-Run, HRM-Tri, or the Running Dynamics Pod. A Stryd Next Gen footpod also records them. Older Stryd pods don’t record every metric Run-It needs.

Runs without running dynamics still show pace, cadence, and heart rate, and Run-It predicts your LPI from them.

Go to Profile and use Connect with Strava in the Strava Sync section. You can also connect from the Strava view in Biomechanics. Run-It imports your runs from the last 120 days and the shoes you track in Strava.

In Stryd PowerCenter, go to Settings → Export Data and download the ZIP. Then open the Stryd page and drop the ZIP there (up to 15 MB). If you have a lot of history, export it in smaller date ranges, for example three months at a time.

Stryd doesn’t let other apps sync runs automatically, so Stryd data comes in by upload. To add new runs, export again and upload the new ZIP. Runs you already uploaded are skipped, and only new ones are added.

Open the Run-It app on your iPhone and connect Apple Health from there. Sign in with the same account you use on the web, so your runs show up in both places.

Yes. In Biomechanics, use Upload run on the Garmin view. It accepts one .FIT file (up to 10 MB) or a ZIP of FIT files (up to 50 MB).

Yes. Run-It uses them to calculate your LPI, which drives your shoe matches. Keep them up to date in Profile under Biometrics.

The Dashboard is your overview. The top card shows which sources are connected: Runs (Garmin, Strava, Stryd, or Apple) and Gear (your Strava shoes). A dot means the source is connected. Below it you’ll find:

Biomechanical Signature: a snapshot of your running form, with your Daily, Tempo, and Race scores and how they changed since last time.
Current Rotation: the shoes you run in most, with the distance added since your last visit.
New Recommendations: shoes recently added to our database.
Latest from Run-It: our newest articles.
Manual Reports: single runs you analysed by upload.

They are your running form scores for each type of run, out of 100. See “What is the running form score?” under Scores & Metrics for how they are made.

Biomechanics brings your runs together in four parts, from top to bottom:

Run Analysis: your runs and the Activity Log.
Biomechanical Signature: how your form changes with pace, and your running form score.
Fatigue Resilience: how your form and heart rate hold up as a run goes on.
Drift Inspector: a close look at one run.

Use the source menu to switch between Garmin, Stryd, Strava, and Apple.

Most running metrics change with pace and fatigue, so a whole-run average mixes very different running. For each run, Run-It looks for two clean stretches of steady running on flat ground: a fresh window near the start and an end window later in the run.

The fresh window feeds your Biomechanical Signature, so you see your cleanest form at each pace. Fatigue Resilience compares the end window with the fresh one.

Garmin and Stryd show averages over the whole run or a lap. Run-It uses each run’s fresh window and sorts your runs by pace. So your numbers will differ, especially on runs with warm-ups, hills, or intervals. Compare runs at the same pace to see real changes in your form.

It groups your runs into pace brackets and shows how your cadence, ground contact time, vertical oscillation, stride length, and LPI change as you speed up. Bigger dots mean more reliable data.

Use Period and Shoe to filter it. Tap Compare to set a second period or shoe next to it, for example your runs this month against last month, or one shoe against another.

Your runner type sums up your form in one label, based on how you load each step, how much you bounce, and how long you stay on the ground at your pace. The types are Smooth Runner, Grounded Shuffler, High Bounce Runner, Heavy Hitter, and Elite. You get the type that shows up most often across your runs. Open it on the Biomechanics page to see what it means for your shoes.

It shows how well your form and heart rate hold up as a run goes on. Run-It compares each run’s end window with its fresh window, adjusted for pace. Runs are grouped by type (daily, long run, tempo, race), so you can see where fatigue starts to cost you.

Economy Impact (LPI) estimates whether fatigue makes each step load lighter or heavier over longer distances.

It takes a close look at one run. You can see the fresh and end windows Run-It chose, and how your ground contact time and heart rate drift between them. Pick a run in the Activity Log to open it.

If a window sits in the wrong place, for example on a hill or a traffic light, drag it and tap Save windows. Your Biomechanical Signature, Fatigue Resilience, and shoe recommendations then update. Use Reset windows to go back to Run-It’s choice.

It tells you how much to trust the reading for that run: High, Medium, or Low. Confidence depends on how steady your pace and ground contact time were, how long the windows are, the terrain, and the warm-up. Long, steady, flat runs of about 40 minutes or more score best. Hilly runs and short intervals score lower.

Yes. In the run list, use the switch to include or ignore a run, or the trash icon to delete it for good. Deleting removes it from your charts, shoe filters, and the Drift Inspector. On Strava, removing a run only hides it in Run-It; it stays in Strava.

Yes. Go to Settings, open HR - thresholds, and choose Customize zones to set where each zone starts. Your zones set the colors and ranges in your heart-rate charts.

Cadence: steps per minute.
Ground contact time (GCT): how long each foot stays on the ground, in milliseconds.
Vertical oscillation (VO): how far you bounce up and down with each step, in centimeters.
Vertical ratio (VR): your bounce compared with your stride length. Lower means more of your effort goes forward.
Duty factor (DF): the share of each stride your foot spends on the ground.

All of these change with pace, so always compare them at the same pace.

LPI is the Loading Pattern Index. It combines pace, ground contact time, cadence, vertical oscillation, stride length, and your weight and height to estimate how much each step loads your body at that speed.

A higher LPI is not better or worse. It describes how you land, and we use it to match you with shoes that handle that load. Read more in our LPI article.

No. Foot strike can only be measured reliably on camera, not from watch data. It also matters less for choosing a shoe than most runners think. Run-It looks at how your whole step loads your body instead.

It rates your form out of 100 for easy runs, tempo runs, and race pace, from Strong to Needs work. Each run type weighs the metrics differently. On easy runs, a light, controlled step counts most. At race pace, a short ground contact time counts more, because it usually means better running economy. Open a card to see which factors count and how much.

The score is an estimate from our model, not a lab measurement. Use it to compare runs, periods, and shoes over time.

Run-It estimates the effort you could hold for that race distance from your heart rate at each pace. It then scores your form at that effort. On the Biomechanical Signature, a striped band shows which pace brackets were used. Race runs in red, tempo in orange, easy in blue. Hover a bracket to see which runs are included.

Run-It Basic shows the half marathon. With Run-It Pro you can switch between 5K, 10K, half marathon, and marathon.

A score needs runs at that effort in that shoe. If you have only run easy miles in a shoe, it can’t get a 5K race score yet. Race or do faster sessions in it, and the score appears. You can also move windows in the Drift Inspector onto stretches at the right pace.

Shoes analysis predicts which shoes you are most likely to enjoy running in, for daily, tempo, and race running. It matches your LPI with the load each shoe’s midsole handles well. That match is built on real running data and shoe opinions from runners we tested shoes with. Recommendations update as you log more runs.

It’s how sure we are that you’ll like the shoe. Great Matches are our most confident picks. Good Matches give you more choice, with a little less certainty.

We keep recommendations on the safe side. We would rather miss a shoe you might like than recommend one you won’t.

LPI Economy is your own LPI for that type of run. The first number is your fresh LPI, and the second is where it moves as you tire. LPI est on a shoe card is the shoe’s estimated LPI: the landing load its midsole suits best.

The closer a shoe’s LPI est is to yours, the more confident the match. Shoes with a higher LPI est tend to feel firmer, and shoes with a lower one feel softer.

They are different numbers. On Shoes analysis, a shoe’s LPI est describes the shoe. On Shoes, the LPI shown for a shoe is your LPI on the runs you did in it. Use Shoes analysis to choose a new shoe, and the Shoes page to compare the shoes you own.

Recommendations are made per type of running, not per workout. Daily and long-run shoes are built for easy running. If your long runs include fast blocks, the Tempo list will usually suit them better.

Use the filters to fine-tune: weight, heel-to-toe drop, heel stack, and support are free for everyone. Run-It Pro adds brand, model, and price.

The brand filter lists the brands among your recommendations. If a brand is missing, none of its shoes are a match for you right now.

Your recommendations come from our model, not from repeating your own ratings back to you. Your opinions are used for sizing and to improve the model for everyone. Real experience always wins: if a shoe didn’t work for you, trust that. No recommendation can take every detail of a shoe or your stride into account.

It shows how sure we are about the size we suggest, based on the fit feedback in your shoe opinions. It doesn’t change which shoes match you.

Yes, with Run-It Pro. Add up to three shoes as Custom Shoe Checks on Shoes analysis, and Run-It shows how each one fits your form. A shoe that doesn’t fit shows under Not Ideal Right Now.

A chatbot can only guess from general information online. Run-It’s recommendations come from our own data: runs and shoe opinions from runners who tested shoes for us. That data isn’t public, so a chatbot can’t learn from it.

Go to Profile and add a shoe opinion for each pair: how much you like it, whether you would buy it again, and how it fits. If a shoe isn’t in our list, type the brand and model yourself. You can also email us to have it added to the database.

Shoes from Strava show as Pending confirmation until you confirm them. Open Profile, review your imported shoes in the Strava Sync section, and confirm them.

Shoes shows how you actually run in each pair you own, using only the runs you did in that shoe. Shoe score (0 to 100) combines your effort (heart rate at the same pace) with how much each step loads you. The mix depends on the run type: daily running weighs loading more, and race running weighs effort more. Fatigue Score shows how well a shoe keeps you fresh as a run goes on. Press Compare on two shoes to see them side by side.

Both are, because they answer different questions. Shoes analysis predicts whether you will like a shoe before you buy it, and comfort matters most there. The Shoes page measures how you run in the shoes you already own.

A shoe can feel great and score lower, or the other way round. If two shoes feel equally good, pick the one with the higher Shoe score for that type of run.

More runs make a score more reliable. A shoe with one or two runs can move a lot as you add more. Very high mileage can also change how a shoe performs as the foam wears.

Run-It Basic is free. It includes syncing Garmin, Strava, Stryd, and Apple Watch, your running analysis, the dashboard, shoe recommendations for daily, tempo, and race running, custom analysis windows, and unlimited shoe management.

Run-It Pro adds:

• Custom Shoe Checks
• Every race distance in your running form score, and the exact contribution of each factor
• Brand, model, and price filters on Shoes analysis
• Period, shoe, and confidence filters on Shoes analysis

On the web, Pro costs €79.99 per year (€6.67 per month) or €8.99 per month, VAT included. See Run-It Pro for details.

Contributors get one year of Run-It Pro for free, with no card needed and no automatic renewal. To qualify, complete your profile, add detailed opinions for three shoes (including size and fit), and accept the contributor agreement and product-improvement consent. You must be 18 or older. Apple Health data is never shared through the program. Details are in Settings.

If you subscribed on the web, go to Settings → Plan & Access and choose Manage billing in Stripe. There you can update your card, see invoices, change plans, or cancel. If you subscribed in the iPhone or Android app, manage it in your App Store or Google Play subscription settings.

Sign in with Google, Apple, or Facebook, or ask for a sign-in link by email. Run-It doesn’t use passwords, so there’s nothing to reset. Use the same sign-in method on your phone and on the web. For example, “Hide My Email” with Apple can create a separate account.

Go to Settings → Privacy & Data Usage. You can turn marketing emails and recommendation and product-improvement use on or off. Heart-rate data is never used for product improvement.

Yes. Your running data is stored securely, and we never sell your personal data. We use trusted processors and connected services only to run Run-It. Read our Privacy Policy for full details.

To delete your account, go to Settings → Danger Zone → Delete Account and type DELETE to confirm. This also disconnects Garmin and Strava and cancels a web subscription. If you pay through the App Store or Google Play, cancel there too. For a copy of your data, email info@run-it.io.

First, check that the run shows up in Garmin Connect. If it does, open Biomechanics and check that Garmin shows as connected. If runs still don’t appear, disconnect Garmin and connect it again. Your imported runs stay in Run-It.

Large exports can time out. Export a shorter period, for example three months, and upload the ZIPs one by one. Runs already in Run-It are skipped. If runs are still missing, email info@run-it.io.

If your Stryd pod is paired with your Garmin watch, Stryd can replace Garmin’s ground contact time and vertical oscillation with its own readings. The Garmin view then mixes both sensors. In that case, use the Stryd view: it reads the Stryd data directly and is the more accurate of the two.

Your watch didn’t record running dynamics for those runs. Run with a watch or sensor that records them, such as an HRM-Pro or the Running Dynamics Pod. Until then, Run-It works with pace, cadence, and heart rate, and shows a predicted LPI.

Garmin uploads need a .FIT file (up to 10 MB) or a ZIP of FIT files (up to 50 MB). Stryd uploads need the ZIP from PowerCenter’s Export Data (up to 15 MB), with cadence, ground contact time, vertical oscillation, and stride length. If it still fails, email info@run-it.io.

You can still add it: type the brand and model in Profile. Email us or use Send feedback below, and we’ll add it to the database so it can be matched.

You’re probably signed in to two different accounts. Check the sign-in method under Authentication in Settings on both, and use the same one everywhere.

It can take a few moments for Pro to activate. Refresh the page, then check that Settings shows Run-It Pro. If features are still locked after 5 minutes, email info@run-it.io with your account email and the time you checked out.