Why Do My Feet Go Numb When Running

Why do my feet go numb when running is a surprisingly common problem for runners of all levels. Numbness, tingling or a pins and needles feeling in the feet can be uncomfortable and worrying, especially when it starts mid run.

The good news is that numb feet during running are usually caused by fixable issues rather than anything serious. This guide explains the most common causes, how to fix them, and how to prevent numbness from returning.

What Causes Feet to Go Numb When Running

Numbness happens when nerves or blood flow are restricted. During running, this is often linked to footwear, lacing, swelling or running mechanics rather than nerve damage.

Understanding the cause is the key to solving the problem.

Shoes That Are Too Tight

One of the most common reasons runners ask why do my feet go numb when running is footwear that is too tight.

Feet swell during running, sometimes by half a size or more. If shoes are snug at the start, they can compress nerves and blood vessels as swelling increases.

How to Fix It

• Make sure there is thumb width space at the front of the shoe.
• Consider going up half a size for running shoes.
• Choose shoes with a wider toe box if needed.

Laces That Are Too Tight

Tight lacing across the top of the foot can compress nerves and reduce circulation. This often causes numbness across the forefoot or toes.

How to Fix It

• Loosen laces slightly across the midfoot.
• Use alternative lacing patterns to reduce pressure.
• Avoid pulling laces tight out of habit.

Poor Socks and Friction

Thick seams, bunched fabric or cotton socks can increase pressure and friction inside the shoe. Over time this can irritate nerves and cause numbness.

Technical running socks help manage moisture and reduce pressure points.

You can explore the STRYQ running socks collection, designed to stay in place and reduce friction during longer runs.

Swelling During Longer Runs

As you run, blood flow increases and fluid shifts into the feet. This is normal, especially on longer runs or in warmer conditions.

If shoes or socks do not allow room for this swelling, numbness can develop.

Poor Circulation

Cold weather or restricted blood flow can cause numbness early in runs. This often improves once you warm up.

If numbness happens quickly and resolves when you stop, circulation is often the cause.

Running Form and Overstriding

Overstriding or excessive tension in the lower legs can increase pressure through the foot. This may irritate nerves over time.

Relaxing the lower legs and shortening stride slightly can help.

Holding Tension in the Feet

Many runners unknowingly clench their toes or tense their feet while running. This tension restricts blood flow and irritates nerves.

How to Fix It

• Regularly wiggle toes during runs.
• Focus on relaxed foot contact.
• Avoid gripping inside the shoe.

Carrying Items Incorrectly

Holding phones or keys can change posture and tension through the body, including the feet.

Using stable storage such as the STRYQ Running Belt allows you to run more naturally without unnecessary tension.

Hydration and Electrolytes

Dehydration and electrolyte imbalance can affect nerve function. On longer runs, especially in warm conditions, this can contribute to numbness or tingling.

For longer sessions, some runners prefer carrying fluids using the STRYQ Running Vest to maintain hydration.

When to Be Concerned

In most cases, numb feet during running are harmless and easily fixed. However, you should seek medical advice if:

• Numbness persists after running.
• You experience sharp pain or burning sensations.
• Numbness affects only one foot consistently.
• You have a history of nerve or circulation issues.

How to Prevent Numb Feet When Running

• Choose shoes with enough room for swelling.
• Avoid overly tight lacing.
• Wear proper running socks.
• Stay hydrated.
• Relax feet and lower legs while running.
• Build distance gradually.

Does Numbness Mean I Should Stop Running

If numbness is mild and resolves quickly when you stop or adjust laces, you can usually continue running.

If numbness worsens or affects your stride, stop and address the cause before continuing.

FAQ

Why do my feet go numb when running but not walking

Running increases impact, swelling and nerve pressure compared to walking, which can reveal footwear or lacing issues.

Is numbness more common on long runs

Yes. Swelling, hydration and repetitive impact increase over longer distances.

Can socks really cause numb feet

Yes. Poor fitting socks can bunch, rub or compress nerves.

Should I change shoes if my feet go numb

If adjustments to lacing and socks do not help, changing shoe size or width may be necessary.