Why do my feet go numb when I run?
Last updated September 3, 2026.
It is usually your shoes compressing nerves as your feet swell, not a nerve disease. NHS guidance says pins and needles and numbness happen when pressure cuts the blood supply to nerves, easing when the pressure releases. Running adds swelling to any tightness: a snug shoe at 8am is a clamp at mile 4. NHS footwear advice says to check width across the ball of the foot, keep the shoe snug but not tight on the instep, and fit shoes in the afternoon when feet are largest. Looser lacing or a wider toe box fixes most cases. Persistent numbness, a pebble-under-the-ball feeling, or symptoms off the run deserve a podiatry or GP check.
What to do
- Relace looser over the instep, or try a heel-lock pattern so the midfoot is not crushed.
- Size up half a size or go wide-fit; feet swell during runs.
- Shop in the afternoon, when your feet are at their biggest, per NHS footwear advice.
- See a GP or podiatrist for numbness that persists at rest, one-sided patches, or a pebble-in-shoe feeling.
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