Would like to seek experience from seasoned or experienced marathon runners who frequently go for a jog either on the treadmill or the roads. I would like to know what are the possible causes for the feet to have an uncomfortable sensation, either feeling warm or numb or pain when running for a considerable period of time.

I don't know if it is the shoes I wear but every time I go for jogging, my feet will start to hurt with an uncomfortable hot and burning sensation after I have jogged for about 30 minutes continuously. I mostly jog on a treadmill. My upper legs and body can still go on but it is my feet which are inside my running shoes that are feeling uncomfortable. It's not exactly very painful but it's the discomfort of the feet, the feeling of slight burning and numb. Perhaps caused by running too long and the friction between the feet and the shoes have caused the discomfort, I"m not sure. For this reason, I mostly run on the treadmill between 30 to 45 minutes. Anything longer and it will be more torture for my feet. 30 minutes is the starting point where my feet will start to show a bit of discomfort, feeling hot and a bit numb.

Any advice if this is normal? Or I have to change to a better or more suitable shoes? FWIW I previously used a pair of shoes which are too small for running and my feet are hurting, so the current pair of jogging shoes is larger in size so it fits the feet better. However, I still experience discomfort when I jog for a long period (>30 minutes). Do I need to get an even larger shoe, perhaps 2 sizes larger than my feet or something? Or it is normal for the feet to feel a bit of pain when running for long periods, and maybe I am expecting too much when it's normal for the feet to feel discomfort or slight pain when running continuously say more than 30 minutes or up to 1 hour?

Any advice would be appreciated.

This is the reason why running outdoors is superior than threadmills because you're more prone to having all kinds of aches from running steadily. However, good news you can mitigate the problems simply by changing the incline angle of the treadmill and the speed to replicate running outdoors every once in awhile.

I'm experiencing similar problems these days so I know exactly what you mean. Instead of running on treadmill, mine is while working out (cardio). I wore my new Asics and it was really bad. At first I thought it's because the shoe was new but the problem persisted. I tried another pair and the issue reduced but it's still happening.

I don't think it's due to the shoe size. If you get a pair with 2 sizes larger, it's too loose. It'll be difficult for you to job with a shoe that doesn't fit.

Have you tried changing to a pair of thick socks?

Actually I experience the same thing with my feet whether it's running indoors with the treadmill or outdoors. Also, I find it easier to run on the treadmill as the surface is leveled and flat. Whereas with outdoors, the road surface is usually undulating and uneven, and on some sections there is an uphill, and I am weak when running up inclined slopes (others would still jog up the slope and I would stop running and walk instead). Need some training to that but anyway that's not related to the topic.

Good to know. I got the right size of shoes for running at first (comfortable running shoes too), but figured out later that the size of running shoes cannot be the same as the size of your feet. It needs to be larger, so my replacement pair of running shoes is larger 1 size up, maybe 1 1/2 size larger. Yes, I too think 2 sizes up it may become too loose.

Initially I've tried running with socks but now I don't use socks anymore. I find no socks to be more comfortable. Perhaps less heat build-up I"m not sure. Anyway good suggestion on thick socks. Maybe I'll try getting a pair of thick socks and see if it would help. Perhaps 2 sizes up + thick socks may be a solution. Will see how it goes. This phenomenon has been bugging me for a long time but I didn't get to posting this since it's not exactly a serious thing. I'm just thinking if there is a possibility of running continuously for prolonged periods up to say 1 hour without feeling any sort of pain or discomfort on the feet. As the saying goes, no pain no gain, so perhaps we need to feel a bit of pain to reap the results of a champion? It's not that I want to be a marathon champ or anything but just trying to figure out if my feet can feel more comfortable when doing continuous runs up to 1 hour. My runs will always stop at around 40 minutes on average. Will see how it goes.

This post has been edited by ryder_78: Apr 26 2018, 12:58 PM

This actually happens when you changed your shoes right? May I know what brand you're wearing? I don't think it's the brand but... who knows this happened with my Asics, but previously I owned a pair and never had problem. Nike is fine, didn't have any issue with them. The other pair that had some friction is Reebok, but not as bad as the Asics pair

Yes, planning to get a thick pair this weekend and see if it'll help. My socks are usually thin and some of them are a little worn (cough) so even if they were thick, would have turned thin by now.

Wait, a lot of people misunderstood the phrase "no pain no gain". The "pain" described here is the pain of working hard, and not physical pain (injury etc). I have gym kaki who said something similar without realizing they were actually experiencing injuries. There's a difference between 'ache' and 'pain' (from injury). I think this discomfort is not minor because the toes/ feet are somewhat numb after awhile; it's worrying because there's no blood circulation.

This post has been edited by sweet_pez: Apr 26 2018, 01:34 PM

1)Have you tried check the way you tied your running shoe lace according to feet type?

- mine wide forefoot and also not all shoe manufacturer size fit all. I using and love combination lacing as height issue easy fall over and ankle slip like a log timber.
- yes when I first join running races I do experience before warm or numb later pain like thousands needle poking at your feet partly due to loose tied shoe lace partly. (Why ? Ya la lazy tied shoe lace again for convenience - note your shoe ankle support soles at back will have color blemish sign for prolong convenience)

2) Choosing your shoe is subjective and i still follow my parent guiding for all my shoes to date.
- your shoe toes gap to top should be around a side way thumb width.
- your feet side should feel slight snuggle comfort not pain (later the side shoe material will loosen)
- shoe soles landing thickness / height this part difficult to varies by feet type and running method.

3) Shoe landing method normally need land at forefoot
-subject to foot type and running stride

Many more but subject to your own explore yourself try and error. No one method suit all just google and learn through the power of internet.

Cheers happy running your body will thank you for it.

This post has been edited by AndrewLoh: Apr 26 2018, 01:57 PM

Mine is Asics. Can't check the model right now but it's RM300+ and have a rather wide front for the forefoot (to accommodate my rather wide forefoot).

Similarly I believe the discomfort is due to lack of blood circulation. Will try to mitigate the effect by experimenting.

This is surely good information which may be the solution. THanks. Will try it soon. I think mine is Type 2 (Wide Forefoot). I usually don't tie the shoelace (it's already readily tied). I'll just slip my foot into the shoes without any shoe lace adjustment since it's not too tight. However, I'm now going to try tying the shoe lace as what that was shown in the diagram above, and hopefully the (presumably) looser fit at the front of the shoes with this method of tying will resolve the issue.

ur talking about pain right... not pins and needles?
different shoe lace methods usually helps for the latter.
for the former... perhaps try getting someone to check ur form.

https://www.asics.com/au/en-au/pronation-guide

have you tried reading from the link above and tried shoes suitable for your foot type?

there are shops which have pressure pads or treadmills which can analyze your foot type and choose the right shoe for you.

Sounds like running form.

Feet landing, weight distribution and take off.

TS, are you overweight?

Thanks for the Asics link. Haven't really checked on the type of shoes based on pronation although I am aware about this. Based on my own assumption I would think I'm neutral.

Landing form, I presume it's correlated to pronation. Not too sure if supinators or over-pronators are worse in form than neutral. My BMI ranges between 22.32 at the low period to 22.84 during peak period so I guess I'm still within normal range. (*Peak period means measuring your weight after a heavy meal with the bowels still in the body and have not been discharged for say one day)

I'm not an experienced marathoner but it sounds like your shoes aren't well fitted and are too tight.
A too narrow toe box is a common complaint for runners since the toe need to be able to flex properly for a proper push off from the foot.

Some people cut their shoes for optimal performance and the notoriously narrow Hoka brand is a common example.
http://fellrnr.com/wiki/Shoe_Modifications

I think you can get shoes with a more "natural" toebox area? Altra?

I had this issue months ago with nike pegasus 34, past 7 yo 8 km, feet hurt like hell.....

till one day i removed my shoe and rested feet for a while... feet felt fine and i "re-tie" my shoe, this time..... even loosen the shoe strings.... felt better and was able to run till 10km without discomfort at toe areas.

I have changed to ASICS nimbus to run till 15km since then... but today i wear HOKA vanquish & bondi due to good cushion.

I still use my NIKE pegasus... for shorter 10km and gym runs... light shoe...