A burning sensation on the bottom of the feet is a common annoyance among runners. Some runners experience burning on the balls of their feet, between their toes, or other areas of their feet. It can be so painful and distracting that you may find that your running performance suffers during a race, or you have to cut a run short. Here are some of the common reasons for burning feet while running and expert tips on how to avoid it.
Possible Causes of Burning Feet While Running
Wrong Shoes: Wrong footwear is one of the most common causes of burning feet. If your shoes are too small, they could constrict your feet and the rubbing can lead to a burning sensation. Shoes that aren’t breathable will also cause your feet to overheat.
Wrong Socks: Cotton socks don’t wick away sweat, and the moisture makes them more prone to blisters and hot spots from friction.
Athlete’s Foot: Athlete’s foot is a fungal infection that thrives in damp sweaty places, like between your toes. One of the symptoms is a burning sensation on the affected areas. Other symptoms of athlete’s foot include itching, stinging and burning on the soles of your feet; itchy blisters; cracking and peeling skin on your feet; extremely dry skin on the bottoms or sides of your feet.
Peripheral Neuropathy: Peripheral neuropathy, or nerve damage to the foot, is one of the more serious causes of burning feet while running. Other symptoms include numbness, tickling, tingling, and a prickly feeling in the feet. One of the most common causes of peripheral neuropathy is diabetes.
Other serious, but less common, causes for burning feet while running include hypothyroidism, nutrient deficiencies, kidney or liver damage, nerve diseases, and some blood disorders. If you’ve tried the solutions below and are still experiencing burning feet, consult a health care professional.
Expert Tips on How to Prevent and Treat Burning Feet
Choose the right shoes and socks.
- Get properly fitted for running shoes. Go to a specialty running store and have a running shoe expert fit you for the right running shoes. Make sure you get at least a half size to full size bigger than your street size shoe because your feet swell when you’re running and shoes that are too tight will rub your skin and cause burning. (Tight shoes can also lead to issues like blisters, corns, and black toenails.)
When trying on running shoes, make sure there is ample space around the toe box to allow for natural movement and avoid pressure points. Replace your running shoes every 300-400 miles so you’re not wearing unsupportive or worn-out shoes. - When choosing running shoes, you should also look for pairs that are well-ventilated and breathable. This will help prevent your feet from overheating and minimize the risk of blisters.
- Wear synthetic running socks that wick moisture away from your feet when they sweat during running. Avoid cotton socks, as they tend to retain moisture and increase friction, which can cause blisters and hot spots.
- Replace your socks often so you aren’t wearing worn socks. Some excellent brands of socks that are designed for runners are Balega socks and Feetures socks.
Pre-Run Prep to Prevent Burning Feet
- Use an anti-chafing lubricant such as BodyGlide on the bottom of your feet and in between your toes.
- If your feet tend to get very sweaty, use foot powder to help keep your feet dry during running.
- If there’s one area of your foot, such as the ball of your feet, that’s particularly sensitive to the burning feeling, you can try covering this “hot spot” with athletic tape or moleskin. Make sure the tape or moleskin is flat and not wrinkled – bunching can lead to blisters and more discomfort.
- If you wear insoles when running, try changing them to see if they’re contributing to the problem.
- Lace your running shoes so they’ll support your feet, but don’t constrict your circulation. You should be able to slide one finger under the knot. If you can’t, your shoes are tied too tightly, so loosen the laces in order to give you more room. If your feet start burning after a few miles into your run, loosen the laces slightly and see if that makes a difference.
Practice Proper Post-Run Care to Prevent Athlete’s Foot
- After running, change out of your shoes and socks as soon as possible, allowing your shoes to dry in the air, not closed up in your gym bag. This will help reduce the risk of the athlete’s foot fungus growing.
- After each run, make sure to wash your feet with mild soap and water to remove any sweat or bacteria that may have accumulated. Dry them thoroughly, especially between the toes, as dampness can create a breeding ground for fungus and bacteria.
- Do you have other symptoms of athlete’s foot (in addition to the burning sensation) of athlete’s foot, such as itchy blisters or peeling skin? Try an over-the-counter powder, spray or cream remedy. Consult your health care provider if that doesn’t clear it up.
Also see: 5 Warning Signs of Running Injuries
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
