How can we help?

Runflect is in a closed beta, so it’s by invitation for now. Sign up with the exact email address your invite was sent to — a different address won’t be let in. You need to be 18 or over.

Yes. Runflect costs a runner nothing, and there are no adverts. Everyone who has an account whilst it is free keeps the diary free for life — your runs, your notes and the trends.

On the log-in screen, choose Forgotten your password? and we’ll email you a link. It works for an hour and signs you straight in, where you can set a new one.

1. Open Settings — the cog at the top — and read what comes across.
2. Tick the box to say you understand it includes your heart rate and your routes, then press Connect with Strava.
3. On Strava’s page, leave every box ticked and press Authorise.
4. You’ll come back to Runflect and your history starts arriving. It’s safe to leave the page while it does.

Runflect can only read — it can’t post, give kudos or change anything on Strava.

Your runs, with heart rate and route maps — including ones you’ve marked private on Strava. New runs arrive shortly after Strava has them.

Not with an automatic link yet — but your watch already makes a file Runflect can read.

1. In Garmin Connect, open the run and choose Export Original from the three dots in the top right. That’s a .FIT file.
2. In Settings → Your data, press Choose a file next to Import runs from a file — or drop the file on your diary.

For your whole history, ask Garmin for your account’s data export and drop the .zip as it is — we’ll email you when it’s in. Polar, Suunto and Wahoo export .FIT, .TCX or .GPX too.

With a file, the same as Garmin — there’s no automatic link yet.

1. On a computer, sign in to COROS Training Hub, open Activity List and choose Export Data.
2. Choose .FIT and give your email address — COROS emails you the files.
3. In Settings → Your data, press Choose a file and pick what they sent. A .zip works as it is, or drop it on your diary.

Look at the top of Settings: if it says Strava not connected yet, connect again. If you unticked a box on Strava’s page, connect again and leave them all ticked. If it says the beta is full, that’s Strava’s limit on how many people we can connect — let us know and we’ll sort it.

Settings → Your data. Everything that came from Strava is deleted straight away and we email you to confirm. Anything you wrote yourself — notes, feel, tags — stays.

Open the run from your diary. Say how it felt with the five bars — Wrecked to Effortless — and write under Your thoughts. You can press Record a voice note instead of typing, and add tags. Your words then sit under the run in your diary, so you can find it again.

Yes. Open a day in your diary that has nothing on it and press Plan this day. Start from scratch or pick a template — Easy run, Tempo, Track session and the rest — then change any step’s distance, effort or pace. Every change is kept as you go; press Done when it looks right. S&C and cross training have their own tabs — cross training is the exercise bike, swim, elliptical, rower, stair climber, cross-country ski, aqua jogging, and a walk or hike — and anything you build can be saved to your session library to use again.

Your own labels on a run or a rest day — “new shoes”, “bicarb”, “treadmill”. Press + Add tag (or + Add once a day has some). Tap a tag anywhere to see every day that has it. They’re yours; nobody gives you a list.

Yes. Open Profile → About you — the person at the top — and with Sex set to Female, turn on Track my period. Each day in your diary then has a Period row — one tap is enough — and a line under the date marks those days.

It’s only ever yours. Once you’ve logged three periods, Progress shows the distance you ran and how you felt at each point in your cycle.

Yes — in Settings → Display, choose the day your week ends. The diary and its totals follow it.

A number from 0 to 100 on Progress, worked out from the running you’ve actually done. It isn’t a VO2 max and it isn’t meant to match your watch’s — it’s how your running is going, not a lab number.

Two questions: What pace do I need? (for a time you’re aiming at) or What time will I run? (from a pace). Pick 5K, 10K, half, marathon or any distance, and it gives you splits by the km or the mile.

Open Notebook, press + Add and choose A race. Give it a name, a day and how far, then up to three goals: A is the dream, B the one you’d be happy with, C the one you’d settle for. A goal can be a time — 47 for minutes, or 1:32:00 — or a few words like “finish strong”. A time shows the pace it needs.

The race counts down in your Notebook and sits on its day in your diary — add it in either place and it shows in both.

Open Notebook, press + Add and choose An injury. Say what it is, when it began and what it feels like, then press Add the injury — or Add it and book an appointment if you’re seeing someone about it. It stays on the Injuries tab, where you can update it as it gets better.

Open the day in your diary and press + Book an appointment on this day — or Notebook → + Add → An appointment. Say what it’s for (physio, a sports massage, a doctor), who and where if you like, pick a time, and press Book it. It shows on that day in your diary and on Home, and only you see it.

Only you. There’s no feed, no followers and no public profile.

No. The start and end of every route are trimmed automatically when it comes in, by a different amount each time, so your front door never appears on a map. There’s nothing you need to set up.

Settings → Your data → Download everything. You get one zip file with your whole training log as a spreadsheet, and we email you when it’s sent. It works even if you’ve disconnected Strava.

Settings → Account → Delete my account. It removes everything, including what you’ve written, and it can’t be undone — so download everything first if you might want it.