Gold, silver, and bronze aren’t the only colors decorating Olympic runners. Some athletes wear Kinesio Tex Tape in strips of pink, blue, and black. This adhesive is popular because it speeds healing without limiting range of motion, says Amol Saxena, D.P.M., a sports podiatrist. “The tape pulls up the skin slightly, allowing more blood to flow to the injured area.” Saxena teaches runners, including 2008 Olympic bronze medalist Shalane Flanagan, how to put it on themselves. The tape ($11 per roll at kinesio-tape.com) can last five days, even in the shower. Saxena thinks black sticks best to sweaty skin.
The Problem: Foot, shin, ankle pain
The Fix: Zoot Active Compression socks ($60). These snug-fitting socks improve circulation, reduce swelling, and keep muscles and tendons warm. zootsports.com
The Problem: Achy hamstrings and knees during a run
The Fix: Saucony AMP PRO2 Training Tight ($110). Sturdy fabric may support major leg muscles in an effort to delay muscle fatigue. saucony.com
The Problem: Hamstring weakness, knee pain
The Fix: Thera-band ($4 and up). These stretchy bands enable you to do resistance training and physical therapy at home. optp.com
The Problem: Achilles tendinitis, calf soreness, shinsplints
The Fix: 2XU’s Compression Calf Guards ($55). Footless sleeves support the shins, calves, and Achilles. It’s an alternative to taping for shinsplints. 2xu.com
The Problem: Plantar fasciitis
The Fix: The Strassburg Sock ($40). These socks keep your arches in a stretched position so that irritated plantar fascia can heal optimally while you rest. thesock.com
The Problem: Sore hamstrings and knees after a run
The Fix: Zoot Recovery Compress RX ($150). These tights are similar to training versions, but with more compression to ease postexercise soreness. They feel similar to a massage—a soothing pressure on your sore muscles. zootsports.com
The Problem: Tight iliotibial bands, hamstrings, calves
The Fix: PB Elite Molded Foam Rollers ($6 to $20). A weekly professional sports massage is great, if you can afford it. But with a foam roller, you can get many of the same benefits from self-massage at home. performbetter.com
Even on easy runs, as you recover, your legs, back, and shoulders might feel sore, achy, and tight. Practicing a few simple restorative yoga poses can help you regain range of motion, reduce swelling in your legs, and improve circulation to speed your recovery. Do this sequence using pillows to lend support and to give your body something tangible to fall into to help you unwind. You don’t have to rush into this routine—you may wait until you’re showered and fed or before bed. Hold each position for at least 5—and up to 15—minutes. Focus on relaxing your entire body and taking slow, full breaths.
For photos and videos of each exercise, visit http://www.runnersworld.com/article/0,7120,s6-241-287--13936-0,00.html
After your first tentative run following an injury, your next instinct is probably to get off your feet. Though your legs are tired, sitting too soon tightens up your muscles, which can delay recovery. Instead, walk around for about five minutes to give your heart rate a chance to return to normal, and then take a minute for a quick stretch—a low-to-the-ground squat.
Squatting gently stretches the back, hips, quads, and calves; it encourages fresh blood to pump into these muscles; it keeps the head above the heart (you shouldn’t invert after a hard effort); and it requires no equipment.
Squat wide over toes that point slightly outward or take a tighter squat with your toes facing straight ahead. Either way, keep your knees in line with your ankles. Use your hands to help support you—they can rest on the ground behind you or in front to stop you from toppling forward. If you ran a marathon or are feeling really wobbly, wait until you can find a stable item to hold on to, such as a fence post or chair. Lean away from your support as you drop your hips and heels toward the ground.
Take a few slow, deep breaths. When you are ready to stand up, move slowly, keeping your head up. If you need assistance, have a friend or race volunteer pull you up.
NOTE: If you have a running buddy with you, you can partner up to get a bigger back stretch as you squat. Facing your friend, hold onto your partner’s wrists with your hands and step back until your arms are straight and at shoulder height. Now bend your knees toward each other and settle into a squat. Lean away from each other while clasping arms for a comfortable back stretch. When you are both ready to come up, pull on each other as you both slowly straighten your legs.
Runners often complain about tight legs, but frequently their backs are the culprit. A tight lower back can affect the muscles in your hips and thighs. That’s why child’s pose is effective. This pose releases the muscles in your back that support you when you run—as well as the glutes, hips, hamstrings, quads, ankles, and foot extensors in the lower leg. If you have lower back pain, try doing the exercise on your back by hugging your knees.
Get into Position: Kneel on a soft surface, with your shins parallel, and sit on your heels. Spread your knees as wide as your hips. If your ankles are tight, a rolled towel underneath them helps.
Fold Forward: Exhale and lower yourself down, draping your abdomen over your thighs. You can rest your forehead on the ground or on a support (such as a block or a stack of Runner’s World magazines).
Relax: Choose a comfortable position for your arms—rest them palms up alongside your feet, or extend them forward past your head with your palms facing down. Take 10 deep breaths in this position. On each exhalation, focus on releasing tension and settling a little deeper into the pose.
Even an inactive routine needs more that just passive stretching. Studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). But dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently. Dynamic stretching is most effective when it’s sport-specific. This prerun routine targets the muscles used for running. Start slowly, focusing on form; as the exercises get easier, pick up speed. Use small movements for the first few reps, and increase the range of motion as you go.
Leg Lifts: Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object.
Butt-Kicks: While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.
Pike Stretch: Get in a “pike” position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.
Hacky-Sack: Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.
Toy Soldier: Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.
Walking Lunges: Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.
Exercises that challenge gravity and simulate the demands running makes on your muscles are called balance exercises. “Balance training recruits the muscles you use while running and gives you the ability to properly catch yourself, which minimizes the chance of fatigue or injury,” says trainer Nancy Cummings, Ed.D., C.S.C.S., professor at Florida Southern College. The following exercise routine will challenge your balance—and build your abs—in a variety of ways. You should perform the workout twice a week.
Alphabet Plank: Using a stability ball, get into a plank position on your knees. Clench your fists and use your forearms and elbows to roll the ball and write the alphabet. Focus on pulling in your abs. (To kick it up a notch, do the plank position on your toes.)
Ball Plank: In a push-up position, keep your forearms on the mat. Using a small medicine ball under your toes, balance for 30 seconds. Focus on using your abs to keep body stable.
Tick Tock: Standing, raise both of your arms above your head and keep your feet together. Use obliques to “tick tock” your entire torso side to side. Don’t forget to take deep breaths and keep your chin up and face forward. (Kick it up by holding one foot off the ground.)
Samurai Chop: Standing, sweep a medicine ball in a diagonal chop, from head to hip. (Kick it up by lifting one leg and bending the other, then switch sides).
Abs Matrix: Standing, rest two dumbbells on your shoulders. Perform alternate overhead presses, lifting one leg. Lean back while alternating overhead press lifts. Don’t roll forward and use your abs to balance the body.
The Cheerleader: Kneel on one knee, keeping the front knee over the ankle. Rest two dumbbells on shoulders, then in one continuous motion alternate bicep curl out to the side and then overhead press, while the other hand does the opposite.
“You have to prepare your body for the activity you want to get back to,” says Annie O’Connor, a physical therapist in Chicago, Illinois. “These exercises build leg, core, and rotational strength—crucial components of good running form.” Of course, check with your doctor to make sure these are safe for you.
Power Runner: Stand with hands behind your head. Lift your left knee and bring your right elbow forward. Return to the starting position, tap your left toe on the ground, and power back up. Repeat for 15 seconds (progress to a minute) and switch sides. Vary speeds—slow one day, fast the next.
Reverse Lunge with a Twist: Take a step back with your left leg, lunging down while turning your torso right. Return to the starting position. Repeat on the other side. Do five on each side. Gradually build reps (and then add weights) as you feel stronger.
Plank to Side Bridge: Start in a plank position, supporting yourself on your forearms. Turn your body by pivoting on your feet and shifting to one arm. Hold for 10 seconds, return to plank, alternate sides. Repeat 6 to 10 times.
High-Knee Skipping: Find an open space and start skipping, thrusting your arms and knees upward. Do this for 15 seconds, progressing to one-minute intervals. (Note: This exercise is for patients who are far along in their healing process and are preparing to resume running.)