Post a Strava run on Instagram — the runner's playbook

If you run and you post, you've already learned that a flat Strava screenshot underperforms a photo with stats on top. Here's the runner's version of the playbook.

Create your Strava-to-social visual

What runners overlay (and what they shouldn't)

Always: distance and either pace or moving time.
Often: elevation gain on hilly routes, average HR on hard efforts.
Sometimes: split chart, cadence, weather.
Almost never: every metric Strava shows. Three stats max.

Photo first, stats second

The most-shared running posts on Instagram are a photo (route, sunrise, finish line) with two clean stats overlaid. A flat Strava screenshot — even a beautiful one — gets half the engagement of a photo post.

Format guide

4:5 — Instagram feed post. Best for race recaps.
9:16 — Story. Best for daily training shares.
Transparent PNG — drop your splits onto a Reel or video clip.

Race-day vs training-day posts

Race day — distance + time + finish photo. Optional: pace, splits, finishing position.
Long run — distance + pace + a route photo. Bonus: elevation if hilly.
Intervals / track — number of reps + average pace per rep + a track photo.
Recovery / easy — keep it short. Distance + 'easy'. Photo of coffee or shoes.

FAQ

What's the right Instagram size for a running post?

4:5 (1080×1350) for feed, 9:16 (1080×1920) for Stories. UPPOST exports both from the same recap.

Can I show my route map?

Yes — drop a screenshot of the Strava map as the photo background, then UPPOST overlays the stats. Or pick a real photo and skip the map entirely.