Running News Daily

To overcome a nagging running injury, just tape yourself back together.

Kinesiology tape, created by Japanese chiropractor Dr. Kenzo Kase in 1973, is a stretchy therapeutic tape made of mostly cotton that uses medical-grade acrylic adhesive to stick to your skin. When stretched tight, the tape pulls the skin away from the tissues beneath, reducing the pressure against the underlying tissues. In theory, this promotes circulation and the removal of waste products through lymphatic drainage.

Our experts said that some runners use kinesiology tape to reduce pain. “Once you reduce the perception of pain, you can get an increase in range of motion and an increase in muscle activation,” says Dr. Karena Wu, clinical director of ActiveCare Physical Therapy. Because nerve fibers associated with touch stimulation are larger than pain fibers, the brain receives the touch stimulation faster, reducing your perception of the pain.

The tape can also inhibit certain muscles or facilitate others. Instead of immobilizing muscles and joints like athletic tape, kinesiology tape is stretchy, and runners can use that elasticity to adopt a stronger, healthier stride. “People who have shoulder or trap pain as they’re running tend to hike their shoulders up toward their ears,” says Denise Smith, PT and owner of Smith Physical Therapy + Running Academy. “We’ll tape down their shoulders. As their shoulder creeps up as they fatigue, that triggers a sensation of the tape pulling on the skin, so they relax their shoulders.”

Scientific research confirms some of kinesiology tape’s purported benefits. A 2022 meta-analysis of eight studies conducted by the University of Padova in Italy found that kinesiology tape was able to improve gait function, range of motion, and muscle activation in athletes. However, a 2020 study out of Leeds Beckett University in England found that the tape made no difference in cutaneous blood flow, calling into question some of the tape’s purported benefits for muscle soreness and recovery.

Even without hard science behind all of its claimed benefits, kinesiology tape has been widely adopted by athletes and trainers. At less than $20 per roll on average, it’s a low-cost, low-risk way to at least try to optimize your training regimen.

What to Consider When Picking Out Kinesiology TapeAllergies and Sensitivities

Most kinesiology tapes are made from hypoallergenic materials like cotton and nylon, and specifically avoid using those that commonly trigger allergies, such as latex. Even so, make sure to check the composition of any tape before applying it if you have a skin allergy.

Even if you don’t have a specific, intense allergy, some adhesives may irritate sensitive skin. Several brands offer “gentle” tapes with weaker adhesives that are less likely to cause redness or swelling.

Separately, keep in mind that removing kinesiology tape will likely affect your skin, since the adhesive is very strong. Make sure to read the removal instructions before yanking the tape off—some manufacturers recommend using baby oil to break down the adhesive before removal.

Body Hair

You don’t need to shave your body hair to use kinesiology tape, but you should know that too much body hair will defeat even the stickiest adhesives. If your tape is coming off more quickly than it should on a hairy area, shaving down to a quarter-inch or less may improve the tape’s staying power.

Positioning

Some areas of your body are easier to tape yourself than others, so consider where and how you’ll apply the tape before you buy. Ideally, you should consult a doctor or physical therapist before using kinesiology tape so they can show how to properly cut and apply it in a way that will enhance your performance, instead of harming it. “It is very important to know the anatomy where you are trying to apply the tape,” said Bruce Allen, DC, a chiropractor and certified kinesiology tape practitioner at the San Diego Running Institute. “If taped incorrectly, you could give yourself a separate injury.”

We also have a guide to using kinesiology tape, with expert instructions for taping yourself up to deal with a handful of common running injuries, including plantar fasciitis and shin splints.

If you’re concerned about mis-taping, we recommend looking for pre-cut kinesiology tape strips and patterns, which are made to support specific trouble spots, including knees, shoulders, and the lower back.

How We Selected the Best Kinesiology Tapes

To choose the best kinesiology tape, we consulted eight physical therapists, trainers, and running coaches to find out which ones they use and recommend to their athletes. We also gleaned insight from popular running forums like Slowtwitch, impressions from additional experts, and hundreds of customer reviews at major retailers, such as Amazon and Walmart.Vikash Sharma DPT, OCS, COMT of Perfect Stride Physical Therapy in New York City is a doctor of physical therapy and a certified running coach with the Road Runners Club of America and USA Track and Field. An avid runner, Sharma competes in road races around the Northeast.

Karena Wu, DPT, OCS, COMT, CSCS, CKPT, CPI, FAAOMPT is the owner and clinical director of ActiveCare Physical Therapy in New York and Mumbai. Wu is also the former director of education for Spidertech Kinesiology Tape.

Bruce Allen, DC, CKTP is a doctor of chiropractic medicine and certified kinesiology tape practitioner based in San Diego. Allen received his Bachelor of Science in Kinesiology, specializing in kinesiotherapy, from San Diego State University.

Denise Smith, PT is the owner of Smith Physical Therapy + Running Academy in the Chicago suburbs. A certified running technique specialist, Smith has consulted for the Russian olympic and national triathlon teams and travels the country educating runners on proper form using the Pose Method.

Robyn Pester of Robyn Pester Physical Therapy in Eugene, Oregon has been the lead PT for the 2022 World Athletics Championships, the Olympic Track & Field Trials in 2016 and 2020, and other high-end local track meets. Her manual therapy skills have developed over a 30-year career that has helped hundreds of clients return to active lifestyles.

Ryan Sweeney, DPT earned a doctorate in physical therapy at Duke University in 2013 and now works as an orthopedic clinical specialist and muscle activation technique specialist at Specialists in Sports and Orthopedic Rehabilitation in Overland Park, Kansas.

Matt Silver, DPT at Alpha Project Phyzio and Performance and a certified running gait analyst, helps injured runners regain their stride with athlete-focused physical therapy.

Peter Dills, DPT is the clinical director of Therapeutic Associates Physical Therapy in North Portland, Oregon. A certified therapeutic pain specialist and manual therapy specialist, Dills is particularly passionate about treating runners, especially foot and ankle disorders.

Dan Roe, author of this piece, is a former Runner’s World test manager and a former Division I distance runner at the University of Missouri. Kinesiology tape is a component of many top athletes’ training regimens, and a crucial aid for all kinds of runners who want to relieve soreness and remain cognizant of their form. Kinesiology tape mimics the elasticity of skin and lifts your skin away from tissues beneath, creating space that may help relieve joint pain, improve circulation, stabilize muscles, and reduce muscle soreness. Physical therapists also use it to help runners correct bad habits by helping them focus on activating muscles they may be underutilizing.

At the same time, it’s not a panacea for muscular health. In fact, it isn’t for everyone. We’re here to help you figure out whether kinesiology tape can help you support your muscles, improve circulation or prevent injury. We’ll also point you toward the best kinesiology tapes you can buy right now, from KT and other brands, based on expert advice from physical therapists who recommend the tape to their athletes.Who should avoid using kinesiology tape?

You should avoid kinesiology tape if you have a condition where more blood flow would be bad—deep vein thrombosis, diabetes and active cancers are among conditions that have excluded people from participating in kinesiology tape research. Also avoid taping over open wounds due to the risk of an infection.

If you’re unsure how your skin will react to an acrylic-based adhesive, or any of the components in a specific tape, test it first by applying an inch-long strip and waiting a few minutes to see how you react.

How long should I leave kinesiology tape on?

According to our experts, you should leave your KT tape on until it starts to slide or fall off. “The tape is meant to be a sensory stimuli so it is meant to be worn for the length of the activity and even afterwards,” said Wu. “In rehabilitation, it should be used for a few weeks in order to retrain or support or inhibit tissues during the recovery process.”

In most cases, a piece of tape should last for a few days, up to a week. Most of these tapes are water-resistant so you will be able to shower after a run while wearing your tape, but it will likely weaken the adhesive.

How do I prepare my skin before applying KT tape?

Our experts recommend applying rubbing alcohol to the area to remove natural oils before taping up. Make sure the skin is not red or irritated before putting it on, especially if you are reapplying to a recently taped area. “You never want to take the top layer of skin off or irritate the skin or else you cannot re-tape until the skin has calmed down,” Wu said.

How do I remove KT tape?

Dills advises his clients to remove the tape in the shower using warm, soapy water. To avoid leaving a residue, “don’t pull the tape straight away from your skin,” Dills said. “Gently peel it back a little at a time.” If your tape does leave some adhesive behind, Smith recommends starting with soapy water and a sponge or scrub brush, and graduating to an adhesive remover pad for persistent adhesives.

British middle-distance star Keely Hodgkinson is proving that the impact of an Olympic champion extends far beyond the medals she wins, as her remarkable achievements continue to inspire young girls to believe in their own sporting dreams.

A heartwarming image of a young British girl recreating Hodgkinson’s iconic champion pose, dressed in a replica of her racing kit and proudly draped in the Union Jack, has captured the beautiful connection between sporting heroes and the next generation of athletes. It is a powerful reminder that what begins as admiration for a champion can eventually become the inspiration to follow in her footsteps.

Hodgkinson secured her place among Britain's greatest middle-distance runners at the Paris 2024 Olympic Games, where she won the women's 800 metres gold medal in 1:56.72. The victory marked the culmination of years of determination and perseverance, bringing Olympic glory to a career that had already seen her claim silver at the Tokyo 2020 Olympics and the 2022 World Athletics Championships.

Her triumph in Paris was more than a personal milestone. It was a moment that allowed countless young athletes to see what was possible through dedication, confidence and a willingness to pursue ambitious goals.

For Hodgkinson, the power of inspiration is something she understands personally. As a nine-year-old girl, she watched Dame Jessica Ennis-Hill win heptathlon gold at the London 2012 Olympic Games. That unforgettable performance helped spark her own interest in athletics, setting her on a journey that would eventually lead her to the top of the Olympic podium.

Now, more than a decade later, Hodgkinson has become the very kind of sporting role model who can ignite that same ambition in another young athlete.

The young fan's recreation of her Olympic hero is a touching reflection of how sporting success can influence children long before they take their first competitive steps on the track. Wearing a champion's colours, adopting her winning pose and celebrating her achievements may seem like simple gestures, but they represent something much bigger: the beginning of a dream.

Hodgkinson has also developed a distinctive identity beyond her performances, with her confident race-day style, Union Jack-inspired details and unapologetic personality making her a recognisable figure in British athletics. For many young fans, she represents a modern champion who combines world-class ability with individuality and self-belief.

Her story also highlights the importance of visibility in sport. When young girls see women achieving extraordinary things on the world's biggest stages, they are given tangible examples of what determination and ambition can accomplish. Champions such as Hodgkinson help make athletics more accessible and exciting, encouraging the next generation to lace up their trainers, join a club and discover their own potential.

Of course, not every young admirer will become an Olympic medallist, but the influence of a sporting hero can extend well beyond competition. The confidence to try something new, the discipline to work towards a goal and the courage to keep going after disappointment are lessons that can shape a lifetime.

For Hodgkinson, her legacy will ultimately be measured by more than the gold medals she wins or the records she may break. It will also be reflected in the young athletes who find the courage to chase their ambitions because they watched her succeed.

Just as Ennis-Hill's triumph at London 2012 helped inspire a young Hodgkinson, the British 800m champion is now passing that inspiration forward, showing a new generation that today's dreams can become tomorrow's achievements.

Somewhere among the young fans proudly recreating her winning pose could be a future British champion, an Olympic medallist or even the next athlete to redefine the limits of the 800 metres.

Today, she may be a little girl looking up to her hero. Tomorrow, she could be the champion inspiring millions of others.

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.