Runner’s World UK – September 2019

(WallPaper) #1

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SEPTEMBER 2019 RUNNERSWORLD.COM/UK 019

WA R M- U P S INJURY


FIT TO BE TIED


There’s more to tying your laces than you think. If you’re experiencing
blisters, it could be worth experimenting with a new way to lace up

BUILD THOSE BONES
If you thought osteoporosis
only affected older people,
here’s a worrying stat: one
in four young men and
women are at risk of the
condition, which weakens
bones. A recent study^1
found 28 per cent of men
and 26 per cent of women
tested had osteopenia,
a condition that occurs
before osteoporosis
develops. What can you
do to combat this? Stress
your bones. Running helps,
as does skipping, but for
A-grade bone density, you
should be lifting weights at
least twice a week. Squats,
lunges and deadlifts are
good places to start.

LEUKOTAPE
While the brand Compeed
tends to get most of the
blister-fighting headlines,
in the ultramarathon
world, Leukotape (£10.80,
firstaidforsport.co.uk)
is used by those in the
know. Put this zinc oxide
adhesive tape over any
blisters and crack on –
after all, it’s only 50 miles
to the finish line.

out the bottom eyelets
to increase blood
circulation to your feet
and relieve pressure.

TINGLY TOES
Experience pins and
needles in your toes
while running? Miss

the shoe more than the
usual techniques, giving
you a snug feel so you
can get on with your run.

NARROW FEET
Foot sliding around
inside your shoe? This
lacing system tightens

THIN ANKLES
The loops at the top of
this lacing system pull
the foot tighter around

the ankle, giving you
a more compact feel.
Particularly useful on
uneven terrain.

WIDE FEET
This lacing method
loosens the entire shoe,
especially around the

midfoot and gives your
feet more space. This
can also be useful for
runners with high arches.

Try this
Free download pdf