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.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.