How to Tape for Running

We're fast approaching marathon season, and that means one thing - a lot more runners are unfortunately going to be getting injured. If it's your first time running a long distance, your body may be in for a shock.

A lot of the strain that you may start to feel in your legs whilst you train can be, at least slightly, relieved using tape. So, let's take a look at some of the most common running injuries and how tape can help.

Of course, it depends what you're taping and how much support/protection you need, but the majority of running injuries will, unsurprisingly, be lower body focused.

If you're looking for just one tape to bring with you on your running journey, we'd recommend a Kinesiology Tape. If you don't already know, it's a stretchy, cotton (or synthetic) tape designed to mimic the elasticity of the skin. Nowadays, it’s used by athletes and therapists all over the world to provide some much needed pain relief and support to joints, muscles and tendons.

Most of the applications that we're looking at here are going to be using Kinesiology Tape, however, the other option that you might be more familiar with, and does come up later on, is Zinc Oxide Tape. It's a far more rigid tape that's ideal if you're looking to immobilise a joint or muscle.

Let's get into how they're used...

An injury that is so common in running that they literally put it in the name!

You'll know if you've got it if you can feel some pain around your knee when you're exercising or if you've been sitting for a long time. It can develop for several different reasons, but the main ones are; excessive training, slightly weaker thigh muscles or your running technique puts a significant amount of strain on your knees.

Generally, we would use Kinesiology Tape here. It can be applied in lots of different ways, but generally, a couple of long I strips wrapped around the kneecap should hold it in place and relieve some of the discomfort when you're out on your runs.

Here's exactly how to tape your knee!

A super easy application that can make a really big difference when you're out on your runs.

It's completely the same principle here as taping your knees. It's about elevating the calf muscle in order to relieve some of the discomfort and make stretching through a stride as pain-free as possible. Kinesiology Tape is your ally again here.

Starting from your Achilles, you're going to want to bring it around the whole of your calf, meeting the two ends at the top. You should be able to feel it being held up.

Here's exactly how to tape your calf!

Whether you're taping to prevent them from forming, or to prevent them from getting worse, tape is our number one recommendation.

Blisters can form for all sorts of reasons, but they’re usually due to poor fitting shoes or boots. They occur when your skin gets rubbed for a long period of time or intensely rubbed for a shorter period of time. And that's where tape comes in.

You can use Zinc Oxide Tape, and or, Kinesiology Tape as a shield to prevent them from forming. Very simply, you're just going to want to apply some Zinc Oxide (ideally Tan) to the areas you're most susceptible to getting them and the Kinesiology Tape can just be placed over the top to waterproof and protect your application.

If you want to learn more about blister taping, click here!

Shin splints . The words cut like daggers, right?

If you've never heard the phrase before, they're a really common sports injury that can take quite a bit of time to heal. The best cure for them is rest and recovery. However, tape can definitely relieve at least some of the pain for runners.

They often occur in athletes who have recently upped or changed their training routines in some way. For example, if you've just started running longer distances than your body is used to. The increased activity overworks the muscles, tendons and bone tissue.

There are a few different ways to actually tape up your shins, and sometimes you are going to want to experiment, in order to find the application that works the best for you. It's all about supporting the muscles in the area. What it will do is stretch out the skin and create a level of pressure which can reduce pain for periods of time, if applied correctly.

Here's exactly how to tape your shins for running!

Considering it doesn't have a super long name, it's quite a mouth full isn't it?

Plantar Fasciitis is basically a nasty foot arch pain and to be honest, it's a nightmare at the best of times. It can make running really uncomfortable and isn't always easy to shake, but taping is a great short-term fix.

It totally depends how bad you're suffering, but you can use either Kinesiology Tape or Zinc Oxide Tape here. Whichever you end up using, we're only trying to alleviate some of the pressure on those arches. It should help support the surrounding tissue, aiding in the healing of inflammation.

Here's exactly how we would tape for Plantar!

We don't want to sound like a broken record, but always remember to do your stretches before you run.

Achilles Tendonitis is caused by repetitive or intense strain on the Achilles tendon, which if you don't know, is the band of tissue that connects your calf muscles to your heel bone. This tendon is used when you walk, run, jump or push up on your toes. So it can be pretty painful.

Shock, we're using Kinesiology Tape here too! You're going to want to start from the bottom of your foot and pull upwards along your calf. Using a smaller strip across your actual Achilles will just lock-off the application and help with some of the discomfort as you return to running.

Here's exactly how to tape your Achilles!

Runners, we've got your back, but always remember, tape is not a miracle cure. It's a tool to help you rehab an injury, or in some cases, act as a pain relief to ensure you can continue to train and exercise as normal. If in doubt, consult a physio/doctor!

If you have any questions about any of the applications we've discussed, either head to our learn page, or get in touch! We're happy to help. Even if you just want to discuss your runs.

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