Keeping your feet happy while you’re running is critical. Foot pain can lead to changes in your running form, which can throw your body off-kilter and lead to injuries. Understanding and addressing the causes of burning feet while you’re running can make your runs more enjoyable and can also help you run faster because you won’t be distracted by pain and will be able to focus more on your training.
Step 1
Fit your shoes properly. Experts from "Runner’s World" first respond to concerns about burning feet by asking about shoe fit. Common knowledge among veteran runners is that running shoes should be purchased in a U.S. shoe size that is a full size larger than your regular street shoes, which ensures that your feet aren’t constrained. Because shoes manufactured by different companies might vary slightly in sizing increments, you can also check by seeing if there’s a thumb width of space between the front of your big toe and the front of your shoe, or by wiggling your toes when your shoe is tied; you should be able to have the room to “play the piano with your toes” inside your shoe.
Step 2
Tie your running shoes snugly to achieve the ideal fit—but “not real tight,” says Bill Rodgers, four-time winner of both the New York City and Boston marathons. Running shoes are generally well-padded, enabling you to tighten the laces just enough so the shoe gently hugs your foot and you can “feel the shoe.”
Step 3
Inspect your shoes carefully, looking for signs of wear and tear. If your feet are deeply affected by road features, such as the heat of the asphalt, it could be a sign you need new shoes. Shoe padding wears out after you run between 300 and 500 miles, so if your shoes are near the end of their lifespan, chances are they are not protecting you from the elements in the way they did when you purchased them.
Step 4
Experiment with sock fabric and features. Different runners prefer different types of socks; if the heat generated while you run is affecting you, experiment with socks of a different thickness or material. Socks made of fibers that wick away sweat and moisture, such as CoolMax, enable the skin on your feet to stay dry, so consider investing in a pair; if you already use these, experiment with cotton. Other runners swear by socks that have individual toes, like gloves for your feet, because they can eliminate the burning sensation caused by the friction of your toes rubbing against each other. However, don't experiment on race day.
Step 5
Experiment with different shoes. If you're wearing minimalist shoes, such as the Vibram FiveFingers, and you consistently experience burning feet when you run, switch to a shoe that provides more cushioning between you and the road. Although the Vibram FiveFingers can help you strengthen muscles in your feet and legs, they might not be ideal if you are a heavier runner or if you run in extremely hot climates that could cause your feet to be consistently hot.
Things You'll Need
- Running shoes
- Socks
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