To create a running video overlay with live pace and a route map, you need your GPX file — the recorded GPS data from your run. Every major running platform lets you export it, but the steps are different for each one.
This guide covers Garmin Connect, Strava, Apple Watch, Suunto, and Polar — with exact steps for each.
Why You Need a GPX File
When you upload a GPX file to PaceOverlay Video Overlay, the tool reads your timestamped GPS data and syncs it with your running video. The result: live pace, distance, and heart rate counters, plus an animated route map — all updating in real time as the video plays. Check out our complete What is a GPX File? The Complete Runner's Guide guide for more.
Overlay Your Running Stats
Add your pace, distance, and heart rate to your running photos and videos — share your stats the way the pros do.
Try PaceOverlay Free →Without the GPX file, there's nothing to sync. It's the core ingredient.
From Garmin Connect (Web)
- Go to connect.garmin.com and sign in
- Click Activities in the left menu
- Click the activity you want to export
- Click the gear icon (⚙️) in the top right of the activity page
- Select "Export to GPX"
- The file downloads immediately to your device
💡 Garmin tip: If you're on the Garmin Connect mobile app, go to the activity → tap the three-dot menu → "Export File" → choose GPX.
From Strava (Web)
- Open strava.com in a browser and log in
- Click your activity from the feed or your profile
- Scroll down to find the three-dot menu (…) below the map
- Click "Export GPX"
- The file downloads to your computer
Note: GPX export is available on the Strava free plan. You don't need Strava Summit/Premium to export GPX.
The Strava mobile app does not support direct GPX export — use the web version for this step.
From Apple Watch / iPhone
Apple Health does not export GPX files directly, but there are a few reliable methods:
Method 1:Via Strava (recommended)
If you sync Apple Watch workouts to Strava (enable in Strava Settings → Connected Apps → Apple Health), your runs will appear in Strava automatically. Then export from Strava as described above.
Method 2:HealthExport App
Download a free app like HealthFit or WorkOutDoors from the App Store. These apps can read your Apple Health workout data and export it as a GPX file directly to your Files app.
From Suunto
- Go to suunto.com/suunto-app/web and sign in
- Open Diary and click the activity
- Click the three-dot menu next to the activity
- Select "Export" → GPX
From Polar Flow
- Go to flow.polar.com and log in
- Go to Diary and click on your training session
- Click the Export button (top right of the activity)
- Select GPX from the export options
Quick Reference: GPX Export by Platform
| Platform | Export Location | App Support | Notes |
|---|---|---|---|
| Garmin Connect | Activity → Gear → Export GPX | ✓ | Best GPS accuracy |
| Strava | Activity → … → Export GPX | Web only | Works on free plan |
| Apple Watch | Via Strava sync or HealthFit app | ✓ | Requires 3rd-party app |
| Suunto | Diary → Activity → Export | Web only | — |
| Polar Flow | Diary → Training → Export | Web only | — |
Using Your GPX File with PaceOverlay
Once you have your GPX file, you're ready to create your running video overlay:
- Create a PaceOverlay account (free)
- Go to Video Overlay and upload your running video
- Upload your GPX file — PaceOverlay syncs them automatically
- Choose a template, configure your output settings, and render
- Download your 1080p overlay video and share anywhere
Conclusion
Exporting a GPX file takes under 60 seconds once you know where to look. Garmin and Strava make it the easiest — Apple Watch needs an extra step, but it's straightforward. With your GPX in hand, you have everything you need to create a running video overlay that looks like a professional sports broadcast.