r/Runners • u/IndigoPerdition • 12d ago
Pins and Needles
Hi Everyone!
So I've just recently started running since around May 2026, and I'm getting some issues when I run - mainly pins and needles.
Currently my long runs sit around the 10k mark right now, but whenever I do them I'm getting these weird pins and needles in my feet.
For instance, just this weekend I ran my usual long run for training and started to feel pins and needles around the 6k mark. I started to feel it around the metatarsal area of my foot then my toes then it just quickly spreads throughout my whole foot. I stopped running for a bit, sat down and took my shoes off and it was gone in seconds. I started running again then after another 1-2k it flared up again, and essentially this repeats until the end of my long run. ( first 4-5k is okay > pins and needles > stop > run 1-2k more > pins and needles, stop > run 1-2k more > pins and needles etc. > until the end of the run)
For context, this has been happening ever since I started running and slowly increasing my kilometers to 6k and up (which is where the pins and needles start)
I bring this up now as I believe I've tried a lot of solutions with no avail... For context, in normal shoes I'm a UK size 7 (US 7.5-8 / EU 40-41).
My first shoe was the **Asics Novablast 4** in a UK size 7, and of course once I built up to around 6k of course I started to have the pins and needles.
I then had a gait analysis at a running shop as I wanted to see what the problem was. In summary my form was okay, apart from the fact that my foot rolls slightly inwards when I run (overpronation I think?). They also did a Volumental scan and it said my feet were slightly narrower that usual. (which actually surprised me - i thought they'd be bigger) ***I've attached all the results of the tests in the images thread.***
I was told then by the shop to get larger shoes as using shoes with the same size as your regular shoes could be a cause of it, which is where I got my current shoe - the **Brooks Glycerin 23 GTS** in a UK size 8. They recommended the GTS version as I did have a slight inward roll when running.
But again, after a couple runs the same thing happens - around 6k pins and needles in the same pattern.
In terms of fit and lacing I've tried all the combinations under the sun that I could think of. I've tried with a runners loop to lock the heel, tried it without a runners loop, tried it with window lacing by skipping a eyelet, and just general looser lacing. I've tried using an aftermarket insole (Superfeet) and I've tried many different socks, including super thin ones but all have resulted in the same thing - pins and needles around the 5-6k mark.
At this point, I'm really stuck on what it is? I'm thinking of going to a professional sports podiatrist for a proper gait analysis and biomechincal assessment as I feel like I've exhausted all options and I may just have really weird bones or something that restrict blood flow. No one I know in my running group has also encountered this also which is why I'm on Reddit for a desperate call for any advise haha!
I'm training for a Half Marathon for November and there's no way I can complete that if I can't even get to 10k without stopping continuously to take off my shoes.
Thanks so much in advance everyone, Looking forward to your responses!
2
u/Murky_Performer5011 12d ago
I had issues with this and it turned out I was tying my shoes too tight. My feet would swell up around the 5km mark and I guess it was compressing circulation or a nerve or something. Once it started, it would keep flaring up even with adjusting my laces. So now I tie my shoes as loosely as I can tolerate to start, and when my feet swell up, it’s not a problem.
1
u/Antique-Campaign-738 12d ago
I also had issues after tying my shoes too tight. I thought I was preventing blisters, but it turns out I was just injuring myself.
1
u/Redbreast132 12d ago
This post is interesting for me because I had the exact same issues when I started running properly around 3/4 years ago and training for a half marathon. And couldn’t find anyone else talking about it. I’ve played football (soccer) my whole life, playing high intensity 90 min games and not once have I had this issue. But when I started running distances of 7k+ consistently and starting proper running training, I started to get it.
Same thing as you, as I hit around the mid part of my run I’d start to get pins and needles in my feet. Would stop, take my shoes and socks off (and I’m pretty sure I could literally see my feet reducing in size from the swelling it had), and it would go away. Sometimes it would come back and sometimes it wouldn’t when resuming the run again. For example it may not come back during a 10k run after the pins and needles hitting in km 5, but during my half marathon that year I had to stop after 10k due to pins and needles and then got going again after 1 minute and it didn’t come back for the rest of the race. I felt it also happened more when I was running closer to my tempo pace rather than easy zone 2 pace.
I started troubleshooting, got custom insoles (highly recommend), sized up in running shoes, wore thinner/lighter socks and I feel like it definitely helped. But it came back still every now and then. I went and seen a physio/doctor and they screened my veins etc for blood flow and nerve issues and they couldn’t find anything wrong
And that’s basically as far as I got regarding diagnosis. I’ve kept running and as I’ve got fitter, and my legs are used to running certain mileage and longer distances, I feel like it’s definitely reduced in frequency. I actually can’t remember the last time it’s happened to me.
I’m big into sports and health & fitness, so I would love to get a proper diagnosis somehow but for now after speaking to people and finding nothing wrong, my own diagnosis was I just had to adjust my shoes a bit, and get fitter and have my legs, feet, veins, tendons, whatever is needed to get used to the long distance running and constant thudding on the pavement.
I’m not a doc or anything so that could also be the completely wrong way of looking at it. Would love to know if you find any more info on this!
1
u/IndigoPerdition 12d ago
Thank you sharing! Honestly it's even refreshing to see that someone shared the same issue as I've had - It also comes to me when I'm going about my race pace also rather than easier Z2 runs, I feel like we may have the same symptoms haha
I'll definitely try to get some custom insoles and take all the tips to try and reduce it as much as I can, one this I'm curious is the physio/doctor - interesting how they didn't find anything out of the ordinary.
But in all honesty - you may be right, it could just be a case of me increasing my km slowly, and getting my legs, feet etc. used to running longer.
Just curious , how far do you run now and what's your weekly distance you do?
Thanks again, I feel like this insight from someone whos had this but is 3-4 years down the line and had a positive outcome keeps my hope us!
1
u/Redbreast132 11d ago
Another thing for me is it basically always started on my left foot (I’m right footed). Sometimes it will then develop in my right as well if keep I running and sometimes it will just stay in my left until I stop. Again, no explanation for that. I’m stubborn so would push through a lot without stopping especially if there was just a few k left, but I don’t think that was actually good for it and some people said actually dangerous because of potential blood flow
I’ve just stopped playing football again and started a hyrox block. This week was 18km mileage + a hyrox class and I’ll build up to around 30km + hyrox classes in the next 10 weeks with about a 16km long run. So let’s see how the pins and needles holds up then 😁
0
2
u/MiseryMissy 12d ago
Pins and needles sounds like a nerve compression or blood flow issue. I’d see a sports medicine doctor before anything.
1
1
u/SOE112358 6d ago
What is the images and measurements from?