How to Run Faster with Effective Foot Taping Techniques

Every year, we treat runners for various, foot, ankle, knee and hip-related conditions. Generally, these problems could have been avoided by using special taping techniques that can actually promote running speed by reducing the amount of energy you need and preventing injuries that cause training setbacks.

Establish Support Where It Is Needed
You need to know where your problem areas are before you can tape your feet properly. One way is to visit our office for a complete evaluation of your feet, ankles and knees. You can also pay attention to the sounds your feet make when hitting the ground on your next run. You should hear tap-tap-tap instead of thud-thud-thud. Also, if you are running correctly, i.e., running on your mid-foot and not hitting the ground with your heels, your cadence will be rhythmic–one, two, one two. Your running steps will also be equally spaced, an important factor in avoiding strains, sprains and tears.

When spacing between running steps are not equal, this means you are spending too much time on one foot and usually indicates a mechanical problem that is draining large amounts of energy out of your workout routine. The most common reason for this issue is a foot that over-pronates (rolls inward) and expends energy that should be used for propelling you forward instead of deforming your foot.

Stabilization is Key
So, if you are experiencing either of these issues, what can you do about it? In my office I suggest a few common things.

First get checked for foot misalignments and have them adjusted and stabilized.

Next, get some coaching to help you instill better running habits.

Then, learn to use tape to help stabilize your foot during your runs. This will help you use less energy and help prevent injuries that can set you back.

Finally, watch this excellent video below describing how to properly tape the arch of your foot. However, we recommend modifying the instructions of the video, such as wrapping the heel three times instead of four to six times and using pre-wrap before taping to prevent blistering or hair-pulling.