Your feet may hurt when you run because of incorrect footwear, overexerting yourself in your running routine, or friction caused by socks or loose shoes. Underlying conditions can flare up under strain, like plantar fasciitis, Achilles tendonitis, and even previous foot, leg, or back injuries could be causing your foot pain. Additionally, weak or tight foot muscles, problems with your foot arch, or running on uneven surfaces can increase strain and inflammation.
More than 3 million people in Australia run recreationally. At some point, many of them will ask, “Why do my feet always hurt when I run?” This question has multiple possible answers, and Align Health Collective is here to provide you with the most common reasons. We’ll also give you some solutions to these problems so that you can have a comfortable run every time.
Key Takeaways
- Running puts extra weight and stress on your feet with every step. Without proper footwear or support, this can lead to strain, swelling, and injuries like plantar fasciitis or stress fractures.
- Past sprains, fractures, or even back issues can silently influence your running and spark foot pain.
- Persistent pain, swelling, or numbness isn’t something to “push through”. These signs could point to conditions like Achilles tendonitis or nerve compression.
- Warming up properly, gradual mileage increases, correct shoes, custom orthotics, and wise terrain choices can keep foot pain at bay.
Why Do My Feet Hurt When I Run Long Distance?
Your feet hurt when you run long distances because the foot has 30 joints and 26 bones that take strain during long runs. Wearing the wrong shoes or having a foot ailment contributes to most cases of foot pain during long runs. Muscle fatigue, swollen feet, or past injuries can also be the cause.
Understanding Your Feet
Your feet carry your weight most of the day. When you’re running, there’s more strain on the feet because of speed consistency, run impact, changing terrain, and adjusting to slopes. While your knees, back, and legs also play a pivotal role in running, your feet do most of the work.
Some other interesting facts about your feet have to do with how much they sweat, how your arches function, and the important role of your toes. Understanding our feet is a key part of running, so we’ve given you some interesting facts along with tips on how to look after your feet as a runner.
| Aspect | Why It Matters for Runners | Impact on Performance | Prevention and Tips |
| Feet Absorb 2–3x Body Weight | Running puts significant stress on feet with each step | Increases risk of injuries like stress fractures | Wear cushioned, supportive shoes |
| Each Foot Has 26 Bones | Feet are complex structures that require stability | Weakness in any part can lead to pain or imbalance | Strengthen foot muscles with exercises |
| Arches Act Like Springs | Arches help absorb shock and return energy | Weak or unsupported arches can cause fatigue | Use proper insoles or custom orthotics if needed |
| Sweat Glands in Feet | Each foot has about 250,000 sweat glands | Excess moisture can cause blisters | Wear moisture-wicking socks |
| Toes Provide 85% of Push-Off Power | Toes play a crucial role in moving forward | Weak toes can reduce running efficiency | Do toe exercises and mobility drills |
| Running Can Increase Foot Size | Feet may swell up to a full size during long runs | Tight shoes can lead to pain and numbness | Buy running shoes with extra toe space |
The Importance of Wearing the Right Shoes
A lot of runners struggle with foot pain because they wear the wrong shoes. They may also be wearing the right shoes, but those shoes could be so worn that they no longer support the feet adequately. Runner’s World has an in-depth article on how to choose the right shoes for running.
This may drastically reduce the pain you feel in your feet when you run, or eliminate it completely. If not, your muscles may be tired, or you may have a foot ailment like plantar fasciitis, Achilles tendonitis, or an ankle fracture.
Tired Foot Muscles
When you run often, your foot muscles can get tired if they don’t get enough rest. This is referred to as “foot fatigue”, and is caused by overexertion, regular running, or obesity.
If your feet are tired while running, try taking a break for a few days before hitting the road again. This could solve the problem without having to visit a physiotherapist or podiatrist. If the pain continues or is severe, you should see a qualified healthcare professional as soon as possible.
Past Foot or Ankle Injuries
A sprained or broken ankle, fracture, or severely twisted ankle can negatively affect your running. This is even true if one or more of these happened years earlier. Knowing the history of your feet is important if you’re a runner. This information will also prove useful if you visit a physiotherapist or podiatrist centre like Align HC.
Why Do Foot Arches Hurt When I Run?
If your foot arch hurts when you run, it may be caused by Achilles tendonitis. This is the inflammation of the Achilles tendon, which often requires regular stretching, medication, and professional advice to treat. It’s wisest to consult a podiatrist about hurting foot arches, especially if the pain is severe and constant.
If you find that the pain only occurs when you run, it could simply be that you’re wearing the wrong shoes, or that your feet are struggling with uneven terrain. Take note of when your arches hurt most often:
- When you run uphill
- When you run downhill
- When you walk after running
- When you jump or skip
- When you rest
This will give you a good idea of what the problem might be.
| When Your Arches Hurt | Possible Diagnosis | Why It Happens | What to Do |
| Running Uphill | – Plantar fasciitis – Achilles tendonitis | Extra strain on the plantar fascia and Achilles tendon | – Stretch calves – Use arch support – Strengthen foot muscles |
| Running Downhill | – Tibialis posterior tendonitis – Overpronation | Increased stress on the posterior tibial tendon and foot arch | – Strengthen tibialis posterior – Wear stability shoes |
| Walking After Running | – Plantar fasciitis – Overuse strain | Foot muscles and fascia are fatigued and inflamed | Stretch, ice, and use supportive footwear |
| When Jumping or Skipping | – Stress Fracture – Tendonitis | High-impact forces can stress bones or tendons | – Reduce impact training – Strengthen foot and leg muscles |
| When You Rest | – Plantar fasciitis – Nerve compression (tarsal tunnel syndrome/TTS) | Inflammation worsens when not in motion, or nerves may be compressed | Stretch, use orthotics, and see a podiatrist if pain persists |
How Can I Stop My Feet from Hurting When I Run?
You can stop your feet from hurting when you run by forming some good running habits. These include:
- Stretching your feet and ankles before every run
- Running shorter distances at first and slowly increasing your mileage
- Wearing the right shoes
- Focusing on better running posture
- Running on softer, more even terrain
- Resting enough after each run
Why Do My Feet Hurt When I Run? FAQ
Why does my foot hurt when I walk after running?
Your foot likely hurts when you walk after running because of overexertion or plantar fasciitis. Your feet may also be suffering from foot fatigue. Remember to rest your feet, do stretching exercises, and wear the right shoes when you run as well as when you’re not running.
Is it normal to feel foot pain while running?
Yes, it is normal to feel some foot pain while running because your feet take a fair amount of strain to carry your body and keep you moving at a certain speed. If your foot pain persists or becomes severe, it may be caused by plantar fasciitis, Achilles tendonitis, past injuries, or wearing the wrong footwear.
Should I continue running if my feet are hurting?
No, you should not continue running if your feet are hurting. It’s best to investigate the problem and determine whether it’s serious or trivial. Try some of the tips in this article to see if the issue goes away. If the pain persists, you should consult a podiatrist or physiotherapist for medical advice.
How do I tell if foot pain is serious?
You can tell if foot pain is serious if you notice persistent or severe pain, ankle swelling, tingling, or numbness in your feet. Other indicators to watch out for include bruising, loss of balance, pain during certain activities, or heel pain when you rest or first thing in the morning. These signs point to serious foot problems that may require a consultation with your physiotherapist or podiatrist.
Back to top: Why Do My Feet Hurt When I Run?
