Uncomfortably Numb: the Importance of Properly Fitted Shoes

Friday, October 17, 2008, 1:45 pm

I recently bought new running shoes, but my feet are going numb while I'm running. I bought a half-size bigger than my last ones, because I read that would help. I can't run a full mile without my feet going numb. What can I do? - Lori

Hi, Lori.  Numbness in your feet, or anywhere else for that matter, is never a good thing. So I'm glad you wrote.  Although it isn't good, numb feet isn't uncommon and may be due to improper fitting shoes, lacing technique, or even the style of shoe.  Buying running shoes is very much like shopping for eye wear—everyone is going to need something different and it really pays to invest in being fitted at a running specialty store


You're right, it is important to have enough length in your running shoes and most experts recommend about a thumb's width from your longest toe to the front of the shoe.  It is also important to fit foot volume (or height) as wearing a low-volume shoe with a high-volume foot can cut off the circulation. This is especially true for high-arched feet.  If this sounds like you, check out the lacing technique shown in this article, under the heading, "MY SHOE IS TOO TIGHT ALONG THE TOP OF MY FOOT." This technique uses parallel lacing and reduces pressure on the top of the foot, which may be the cause of your numbing situation.

Because you are feeling numbness in both feet, it most likely is related to the shoe style, fit, or lacing.  If the alternate lacing technique doesn't help, stop by your local running specialty store and ask their advice.  They can check the fit, watch you run in them and verify what may be causing the numbness.

Happy Trails,

Coach Jenny Hadfield

Author, Marathoning for Mortals  & Running for Mortals