Runner\'s World UK - 09.2019

WORDS: RICK PEARSON. ILLUSTRATIONS: BEN MOUNSEY. PHOTOGRAPH:

GETTY 1. JOURNAL OF THE AMERIC

AN OSTEOPATHIC ASSOCIATION

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