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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.