Are your toes numb after running?

Running is something you enjoy, and it’s good exercise. Your toes may not be happy when you take them on a strenuous run or if they are running on the treadmill. Sometimes, your toes can feel numb after running. These are some possible causes and treatment options.

What causes numb toes?

Running shoes that are not correctly fitted: Too-tight shoes can cause constant pressure on your feet. This reduces blood flow to your feet and causes numbness. When you run, your feet will spread out. Consider getting shoes in a bigger size or lacing them differently if your toe box doesn’t allow for enough space. To get a looser fit, some runners run with every loop.

An injury from the past: Have you ever broken a bone in your foot or injured your ankle? Unfortunately, old hurts can come back to haunt us. You may still have tissue damage from past traumas that caused damage to your feet. Running on hard surfaces or without warming up can cause numbness and pain in your feet and toes.

Low arches: Flat or low angles can increase the risk of overpronation, which is when your feet turn inwards as you run. This can affect your body’s weight distribution and cause your feet to protrude over your toes. This puts a lot of pressure on your toes, which can cause them to become numb.

Back problems: You may have injured your sciatic nerve if you have back problems. This nerve is directly connected to your feet and legs. This can cause numbness in the soles and toes.

What you can do about it

Make sure you choose the right shoe. Shoes should be at least one inch between your toes and the front of each shoe. A sports therapist or podiatrist who is trained in sports medicine may be able to fit you.

Change your gait. Change your speed if your running gait causes numbness. A podiatrist will examine your pace to determine if you need to change.

Walking is a great addition. You can slow down by adding walking to your runs. Add a minute of walking for every five minutes of running. After a few weeks, you can start running straight. The numbness may have disappeared.

Massage your toes. Regular stretching and massage can keep your toes flexible. It will also help to ease any pain associated with numbness. Although it won’t solve the underlying problem, this will make your feet feel better.

Talk to a doctor. If none of these options provide relief, consult a podiatrist. To determine if you have any medical conditions, an x-ray may be necessary. Your doctor might also recommend custom orthotics or stretching exercises.

Nine causes of and solutions for tired legs when jogging

Running with tired, sore legs is something that discourages many runners.
You are not the only one who feels like your legs weigh a ton.

Many runners will experience heavy leg syndrome at some point in their lives. It is important not to let this stop you from running!

You should consider changing your training and approach to running if you feel your legs are feeling heavy or weak when you run.

You can get your running mojo back with simple fixes.

This guide will explore the following:

How do heavy legs affect running?
What are the signs of heavy legs while running?
Why do I have heavy legs while running?
Are you at high risk for developing heavy legs while running?
How to avoid heavy legs while running


Let’s get started!

How do heavy legs affect running?

A heavy leg feels stiff, tired, and heavy. It can also be described as feeling heavy and unable to lift or move forward.

Some describe heavy legs as feeling like they are dragging weights around with them.

What are the signs of heavy legs while running?

Although signs and symptoms of heavy running legs can vary, the most common symptoms are:

Tired, sore legs
Legs stiff and sore
Leg pain
Feeling heavy in your legs as if you have extra weight.

Why do I have heavy legs while running?

You might ask yourself, “Why are my legs feeling heavy while running?”

Sore and heavy legs can be caused by poor running form, overtraining, iron deficiency, and dehydration.

Here are some possible causes of heavy legs while running:

Excessive weight training
Not allowing enough time for recovery
Poor running form
Sleep deprivation
Poor nutrition
Poor circulation
Iron deficiency

#1. Overtraining

Heavy running for most runners is usually associated with heavy legs.

For example, if you are training for a long-distance event, you can feel ‘heavy legs’ if you run a lot each week.

Overtraining (e.g., Your legs might feel heavy if you run too many miles per week or don’t give yourself enough recovery time between runs.

However, overtraining does not necessarily mean that you should be doing a lot of miles in your training program.

It can also be linked with training plans that move too quickly or make giant leaps in training plans.

Overtraining can also be caused by doing too many things too quickly after an injury.

Overtraining can often lead to injury and illness. Don’t let your mind be deceived!

Take a break for some days, and then reduce your training until you feel better.

Pay attention to how your body feels during your run.

#2 Excessive weight-training

While strength training is essential for a strong, healthy runner, too much weight training can hurt your performance.

Heavy leg exercises can lead to delayed onset muscle soreness (DOMS), which can leave you feeling heavy in your legs for up to three days.

Running performance can also be affected by DOMS.

#3. Not allowing enough time for recovery

Running with heavy legs is another common reason.

If you skip the post-run cooldown, don’t make active recovery between runs, or take rest days lightly, your legs may feel heavy.

#4. Poor running form

Poor running form can lead to heavy legs.

Running form is about running efficiently. It considers everything, from your posture to how you move your feet.

Poor running form, particularly regarding posture, footstrike, and cadence, can place extra stress on your body, leading to tired and heavy legs while running.

Here are some common causes for heavy legs while running:

You overstride. You overstride if you have a less cadence or a slow pace. This means your foot lands in front of your body while you run. This puts additional stress on your leg and foot. It would help if you aimed to have a shorter stride and a faster running cadence (which is how many steps you take per minute).
Your heel should touch the ground first. Your running form can be affected by how your foot strikes the ground (called footstrike). You can strain your hips and cause pain by striking your heel. Instead, try to hit your foot midfoot.
Your posture needs to be corrected. Running posture is about everything, from your head and shoulders to your feet and legs. Your core should be stable and balanced. Place your shoulders down, and your head relaxed. When running, your arms should be straight and not crossed. When running, keep your knees slightly bent.

#5. Sleep deprivation

Sleep deprivation can lead to many problems, including fatigue and heavy running.

A 2014 study that examined the relationship between exercise and sleeps concluded that adequate sleep is crucial for the recovery of the nervous, immune, skeletal, and muscular systems.

Poor or insufficient sleep can profoundly impact the health of almost all organ systems.

Athletes need seven to nine hours of sleep every night. Running a marathon with only a few hours of sleep is impossible.

Get a good night of sleep. Short afternoon naps can help you train better and feel more relaxed if your lifestyle doesn’t allow for at least seven hours of sleep a night.

#6. Poor nutrition

When it comes to running consistently week in, and week out, nutrition is crucial.

Regarding long-distance running, carbohydrate is a runner’s best friend, incredibly complex carbohydrates.

Your body converts carbs into energy (also called glycogen), which is then used by your muscles as an energy source.

You will only be able to run as long or far if you eat enough carbohydrates before running.

This can lead to tiredness, fatigue, and the familiar feeling of heavy legs.

#7. Poor circulation

Running with tired and heavy legs can be caused by poor circulation.

If enough blood is flowing to your muscles, you don’t have enough oxygen to turn into energy.

This is usually when you try to run longer distances than you can.

#8. Dehydration

Hydration is essential for any exercise, no matter how long or short.

Although each exercise’s required hydration levels differ, the ultimate goal is to replace any fluids lost through sweat.

A dry mouth, muscle cramps, and fatigue are all signs of dehydration (or not drinking enough water). You might feel tired or unable to run if you are dehydrated.

This can be overcome by listening to your body and drinking enough fluids throughout the day.

You should adjust your hydration if you are exercising more than usual. You may need to drink more fluids during hot runs due to the weather.

#9. Iron deficiency

It’s worth checking your iron levels if you experience fatigue, tiredness, and heavy legs while running.

Iron deficiency can cause heavy legs and a slower metabolism.

Although most runners consume enough iron, it can be difficult for some people to meet the required intake.

To maintain iron levels, a vegan or vegetarian diet should include a variety of iron-rich foods like dark leafy vegetables, pulses, and wholemeal bread.

Iron supplements in daily tablets are another option, but they shouldn’t be your only source.

Iron deficiency may be more common in female runners who have heavy periods.

You can identify iron deficiency by having your blood tested quickly by your doctor.

Are you at high risk for developing heavy legs while running?

If you are:

Don’t take rest days, or don’t give yourself enough time to recover
Poor running form
Poor circulation
A low-carb diet is recommended
Poor nutrition
Are dehydrated
Low iron levels

How to avoid heavy legs while running

#1 Warm up before you start running

You are warming up before running is essential to get your mind and body ready for the race.

You will also be less likely to sustain injuries or suffer stiffness or muscle soreness after a run.

Warm-ups should take between 15 and 20 minutes. It should include two parts.

Dynamic stretches
These will help you to mobilize your muscles and joints before a run.

Running drills may be an option.

#2 Recover from each run by cooling down

A cool down at the end of a run can help you lower your heart rate and stretch tightened or sore muscles.

Cool-down stretching, also known as static stretching, is when you keep the stretch at the end of its motion for approximately 20 to 45 seconds.

To reduce your heart rate and stretch your muscles, give yourself 10 minutes after each run.

Running involves running with your quadriceps, hamstrings, glutes, hips, and back. To alleviate pain or soreness, make sure to target every muscle group.

These are some examples of calm-down stretches you could do. You should hold the space for at most 20 seconds before you move on to the next stretch.

Deep lunge stretch
Standing quad stretch
Standing adductor stretch
Standing TFL stretch
Stretching your gluteal muscles by lying down
Standing calf stretch

#3 Foam roll

Foam rolling after a run is a great way to reduce muscle stiffness and soreness.

Foam rolling has one of the most significant benefits: it increases circulation and blood flow to your muscles.

Foam rolling also loosens your muscles. Foam rolling can make it difficult to run long distances and faster if your muscles are stiff.

Foam rolling can be used to warm up for a run or cool down after it.

#4 Choose the right running shoes

Running longer distances requires running in shoes that are comfortable and supportive.
Running shoes should support your feet while running and be flexible and durable.

#5 Improve your running form

Running form is vital to prevent running injuries. It will also help you stay strong and healthy as a runner.

To see what can be done to improve your running form,

#6 Limit your weight training

If you are a heavyweight trainer and often feel tired and sluggish, it could be an indication that your weight training needs should be reduced.

Two strength training sessions per week is a good goal. Reducing the number of heavy leg exercises in your workout routine is also essential.

You should combine strength training and running by doing the strength workout right after your run.

When I go for a run, why does it hurt my teeth?

You may notice your teeth hurting more when you run if you are like many others. This is not an illusion. There’s a scientific explanation for it!
Your sinuses are likely to have increased blood flow and pressure. This is the most common reason your teeth hurt when you run. This can cause discomfort and put pressure on your teeth.

Tooth pain during exercise: Causes

Tooth pain caused by increased blood flow can be caused by running. However, other causes include clenching, dental sensitivity, gum disease, cracked teeth, and sinus problems.

Clenching Teeth (Bruxism).

People often clench their teeth while running, especially when it’s their first time. This can cause pain in your jaw and teeth. Running on asphalt or pavement can cause more severe pain by clenching your jaw.

Dental Sensitivity

Even a slight increase in blood flow could cause discomfort in your teeth if you have dental sensitivity. Running or walking in cold conditions could cause tooth pain.

Gum Disease (Periodontal Disease).

Tooth pain can also be caused by gum disease. Gum disease can cause pain and inflammation through increased blood flow. To prevent further damage, you should discuss this with your dentist.

Cracked Teeth

Even a slight pressure on a chipped tooth can cause pain.

Sinus Problems

Sinus problems can lead to pain in the teeth due to increased blood flow.

How to Prevent Tooth Pain from Exercise

S to your dentist if you are experiencing pain. They can help determine the cause of the pain and offer treatment. Here are some tips to reduce pain.

Use a mouthguard

A mouth guard can secure your teeth from pressure if you clench your teeth while running. Talk to your dentist about the best mouthguard for you.

Keep your mouth shut.

When you are running, keep your mouth shut if you can. This will reduce pressure on your teeth. You can also change your breathing to allow you to breathe in through your nose and out through the mouth. This will keep your teeth healthy and prevent cold inhales.

Avoid running on asphalt or pavement.

Try to run on grass or dirt trails. This will cause less discomfort for your teeth.

Do not run in cold conditions.

You may feel pain if you run in cold conditions while keeping your mouth closed.

Keep in Touch with Your Dentist

Identifying the root cause of tooth pain and then finding a solution is compulsory. A visit to your dentist will help you address the problem and provide a solution.

How Can I Avoid Enduring Ankle Pain When Running?

Running is a popular sport that causes ankle pain. This is because of the nature of running, which causes pain from the constant jarring impact of every step.

What can you do as a runner to avoid ankle pain? You can do many things to reduce or even eliminate pain in certain situations.

Ankle pain: Causes

There are many causes of running-related ankle pain. Some of the most common causes include:

Wrong Shoes: Running shoes can cause ankle pain. Choose a pair that’s designed for running and fits well. It would help if you replaced your old shoes regularly.

Pre-existing Injuries: Previous injuries, such as sprains, can become worse while running. For the best pain relief, consult a doctor.

Too much running – Long-distance runners who run too often can experience ankle pain. Reduce your running time to allow your body to rest and recuperate.

Lack of Mobility: Running while not stretching properly and warming up can cause a deficiency in mobility in your ankles. This causes ankle pain.

Ankle Pain Treatment

Nearly every runner will experience ankle pain at some point. It is necessary to recognize the signs and how to treat them.

Your best bet is a combination of the PRICE method and stretching/strengthening. If you have any queries, don’t hesitate to ask your doctor.

Ankle Pain Prevention

Avoiding ankle pain in the first place is the best way to relieve it. It’s only sometimes possible to prevent it in running sports, but there are many things you can do to avoid it.

Selecting the proper footwear is one of the best ways to avoid ankle pain when running. Make sure your shoes are well-fitting and supportive.

Another way to avoid ankle pain is to stay in good shape. You can maintain a healthy weight and exercise regularly.

Only run with warming up. Before you run, stretch your ankles and do mobility exercises.


Why do my lungs feel like they’re on fire whenever I try to work out?

We all know that we have felt a burning sensation in the lungs or our airways while exercising at one time or another. This feeling, what causes it?

Your fitness level/activity intensity: If you’re new to exercising, you might need to come off a layoff or increase the power of your activity. This will put a strain on your respiratory system. When taxing your respiratory system, you should be allowed to breathe through your mouth, not your nose. The mucus membranes can dry out from mouth breathing, which can cause a burning sensation.

Air temperature/dry air – Although cold air can feel uncomfortable, it is heated to body temperature before reaching the lungs. Cold temperatures can cause a burning sensation in the body when exercising. Dry air can irritate the lungs and lead to burning sensations.

Illness: An acute condition that affects the lungs or airways (bronchitis or pneumonia) and can cause a burning sensation. The feeling may be intensified by exercise.

Environment: Exercise in an environment high in pollutants or irritants can hurt your respiratory system and may cause a burning sensation.

Chronic Respiratory Disease (CRD) – Chronic conditions such as exercise-induced Asthma can cause the airway to constrict during exercise, resulting in a burning sensation.