Advice needed - numb foot

[HLS22]

I need some advice from this lovely community! I completed C25K in December 2020 (yay!) and am still running at least 3 times per week. Week days I run around 5k, but at weekends I push for a bit more (have managed up to 8k, but only once - it's mainly 6-7k).

When I first started C25K, I'd (periodically) get a numb right foot (mainly ball of the foot and toes); luckily it would be towards the end of the run so I could push through it.

Recently it's started again and with me running a bit longer it's disrupting my runs (only managed 4k this morning)

Any advice on why this is happening and what I can do about it (other than stop the run at that point). I feel as if it stems from my calf as that can get quite tight at the time.

I don't want this to impact on my running - 6 months ago I'd have laughed if you said I'd be up at 6.30 three times a week to go running!

Thanks in advance

[IannodaTruffe Mentor]

Numbness or pins and needles can be symptomatic of restricted blood flow.

Feet swell when we run, so you need to have a minimum of a half size larger than your normal shoes to accommodate this. Some people have up to two sizes bigger, depending on manufacturers sizing.

You might be able to relace your shoes to prevent this happening. There are pages of trainer lacing alternatives on the internet.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[HLS22 Graduate in reply to IannodaTruffe]

Thank you! I had got new shoes (a size bigger), but probably wasn't stretching enough. Am trying to do a bit more of this to see if it eases.

[SassyF Graduate]

I had the same issue, once I got to 25-30 minutes I’d get a numb foot and mid calf on one side only, I went and had a gait analysis done and bought the recommended shoes a whole size bigger and a wider toe box than the previous trainers I was wearing.Since then I’ve not had one single issue with my feet or legs and it’s made a massive difference to my running. 😊

[HLS22 Graduate in reply to SassyF]

Glad to know it's not just me! I've had the gait analysis recently too. Since I got my new shoes the numbness hasn't gone totally, but only starts towards the end of the run. I'm adding some more stretching and it seems to be getting better (just not totally gone yet