A run can be an energizing and invigorating experience, but it can also be painful and plodding. If your feet feel like you’re running in cement, it can make your run a lot less enjoyable, but what’s going on when you’re experiencing this sensation, and is there anything you can do to prevent this heaviness? In today’s blog, we look at some of the reasons why your feet may feel heavy when you run.
Heavy Feet When Running
Here’s a look at a number of reasons why your feet may feel heavy or tired in the middle of a run, and some ways to help them feel a little lighter.
1. You Didn’t Warm Up – Stretching is important for a number of reasons, but for runners it helps their muscles get acclimated to movement and starts boosting circulation. If you just jump into a run without warming up, the muscles in your legs are being forced to take on more stress before they are ready. If these muscles aren’t getting enough oxygenated blood, they’ll have to work harder to perform, and that can make them feel heavier than they are.
2. Weight Gain – If you’re carrying a little extra weight, or you gained some weight over the winter, those first spring runs may be a little harder. That extra weight you’re carrying will lead to a lot more stress on your feet, and if they aren’t used to shouldering this load, they may feel a little heavier when you’re running.
3. Nutrient Deficiency – If your legs and feet are feeling heavy during a run, take a closer look at your diet. If you aren’t getting enough essential nutrients, it can contribute to a feeling of heavy legs. For example, iron is essential for the production of hemoglobin, which is the part of the red blood cell that carries oxygen. Being iron deficient can make it harder for your leg muscles to get the oxygen they need from your blood stream.
4. You’re Dehydrated – Your feet will feel heavier if you’re dehydrated because of the loss of electrolytes through sweat, and because blood volume depletes. Again, this makes it harder for your muscles to get the oxygen they need to function appropriately.
5. Poor Form – Runners with an over-extended stride may be more prone to heavy feet. This stride-style is more stressful on your feet than a foot-strike pattern that is closer to your body, which can cause muscles to tire faster. Talk with a foot specialist or physical therapist about checking to see if your running form could be more efficient.