Help balancing runs outside and on treadmill?

Lizzypb88

As for my (many) previous posts about my feet/toes going numb when running, I have thoroughly concluded that I just don't have this issue when I'm on the treadmill.
Problem is, I now despise the treadmill!! Doing longer runs is so boring, I absolutely love it outside, it truly makes me happy and I look forward to my runs outside! But every couple of weeks with only running outside, my toes go numb and I usually have to take 5 or so days off before I can go back to running without an issue.

Before my 5k last month, I was running solely on the treadmill, on average I ran 2.5miles (never ever more than 2.75) twice a week, and 1.5 miles the 3rd day.
Now that I've been taking everyone's advice and increasing my long runs to improve my 5k time, I've actually gone back and started the c210k! I like it because it goes back to giving me 1min walking breaks, which I desperately need outdoors!!! I truly think if I didn't have that 1min walk break the app gives me that the numbness would start up much sooner. It also helps it to calm down and my feet recover 75% during that walk break. Right now I'm on week 11, which is run 15min/walk 1min 3 times, and my mileage has definitely increased to around 3.4.... I try to make 1 day a week an easy 1.5mile run but I tend to run it faster being that it's short, maybe that's a bad idea?
Anyways I'm looking for some insight- before I go to try trail running or crying in a corner because my body hates the pavement, what would be a good way to break up my outside runs and treadmill runs? I was thinking of keeping up the c210k twice a week, and that one day a week 1.5mi run maybe do it very slow and on 0% incline on the treadmill? As much as I hate that treadmill, would it help to give my body a break once a week from the outdoors? I also don't understand how to do a "short run" successfully, if I do the c210k 3x a week my mileage will increase a lot weekly and I'm still adjusting to this type of increase! If anyone has any advice as to ease the recurring numbness from 2x a month to something much less often, I would love to know your insight!
Also thank you so much to everyone who has helped me with this process along the way here!!

PennStateChick

So I'm not a doctor and not an experienced enough runner to really give advice on your numb feet problem. However, I'd suggest that you figure out why it happens outside and try to correct that. If intervals help - do that! I just don't think it's a good idea to try to plan in workouts that you know you'll be unhappy (ie the treadmill). Yes, some people see it as a necessary evil w weather or when working on speed. However, I truly believe that the best workout is the one you will do (won't skip or procrastinate doing). Clearly it's up to you! Good luck w whatever path you choose! And congrats on your work on c210k.

TavistockToad

Is there a reason one of your runs is so short compared to the others? I would alternate outdoors with treadmill but also agree with still trying to find a reason for the numbness. A running coach might be able to help?

Lizzypb88

TavistockToad wrote: »

Is there a reason one of your runs is so short compared to the others? I would alternate outdoors with treadmill but also agree with still trying to find a reason for the numbness. A running coach might be able to help?

I saw a sports PT and he had no explanation, I ran on the treadmill with him to recreate it, and I ended up getting resized and got a 1/2 size bigger shoe and I definitely think that helped, but it didn't 100% solve the issue. My shorter run is short because well, I'm just exhausted, normally I would run days 2.5, 2.5, then a 1.5 during the week, now I'm doing 3.5, 3.5, 1.5 mile days and it's making the numbness come on since my mileage is up AND I'm off the treadmill so I'm kind of trying to baby it? Im still considered obese, im 190 and hoping maybe just my being heavy is an issue until I lose more weight? The PT told me the next option was to go to a podiatrist for custom fit orthotics but still no one knows why
I would think a running coach would laugh at me, being that I'm still heavy lol but I would love love to do that someday!

TavistockToad

Lizzypb88 wrote: »

TavistockToad wrote: »

Is there a reason one of your runs is so short compared to the others? I would alternate outdoors with treadmill but also agree with still trying to find a reason for the numbness. A running coach might be able to help?

I saw a sports PT and he had no explanation, I ran on the treadmill with him to recreate it, and I ended up getting resized and got a 1/2 size bigger shoe and I definitely think that helped, but it didn't 100% solve the issue. My shorter run is short because well, I'm just exhausted, normally I would run days 2.5, 2.5, then a 1.5 during the week, now I'm doing 3.5, 3.5, 1.5 mile days and it's making the numbness come on since my mileage is up AND I'm off the treadmill so I'm kind of trying to baby it? Im still considered obese, im 190 and hoping maybe just my being heavy is an issue until I lose more weight? The PT told me the next option was to go to a podiatrist for custom fit orthotics but still no one knows why
I would think a running coach would laugh at me, being that I'm still heavy lol but I would love love to do that someday!

A running coach would not laugh at you.

spiriteagle99

Have you tried running with really cushioned shoes? Hokas are really comfortable. So are Asics Cumulus. You may also want to experiment with the way you tie your shoes. If you need stability, Brooks Adrenalines are also cushioned and are sometimes recommended for heavier runners.

If you are exhausted when running, you're running too fast. Slow down. A lot. You shouldn't end your runs exhausted.

PaytraB

Have you gone to a running store with your shoes and explained the problem? It could be your shoes.
Perhaps the soles aren't supportive enough? Some shoes have a slighter more padded, thicker foot bed for more cushioning.
You've gone a 1/2 size larger and it's helped a bit, you say. In these new shoes, do your toes slip forward while you run and bump against the toe box? If so, maybe tying the shoes differently, to stop the slipping would help.

If your runs are exhausting you, try slowing down. Speed will happen over time. I've heard it said that speed work shouldn't start until a person is running at least 20 miles a week regularly. Until that time, just work on stamina and keep it slow. I'm not there yet, so haven't really spent a lot of time on speed training.

As for the treadmill, I use it over the winter. I listen to music or audio books to help the time pass.
I like having a TV around to watch the moving screen. At my place, this means I'm watching a reflection through a glass window, while listening to music or books I find most of the boredom of a treadmill comes from the lack of visual stimulation; time passes more quickly if my eyes are busy. Perhaps this will help you, too?

TimothyFish

Shoes are likely the problem. When you run outside your feet land at various angles creating pinch points that you wouldn't have in the controlled environment of the treadmill. You may be tying your shoes tighter to compensate. Look for indentations on your feet after they go numb to see if you can spot where the pinch points are occurring.

Lizzypb88

TimothyFish wrote: »

Shoes are likely the problem. When you run outside your feet land at various angles creating pinch points that you wouldn't have in the controlled environment of the treadmill. You may be tying your shoes tighter to compensate. Look for indentations on your feet after they go numb to see if you can spot where the pinch points are occurring.

My shoe laces are super loose, I make sure they're very loose to begin with and I can easily slip my feet out if I wanted to, but once I start my run my feet must swell up because I don't have any slippage... basically I've done everything from loosening laces, lacing differently and this is my 2nd pair of shoes fitted from my local running shoe store.

I have been taking a 1min walk break after each mile and honestly that helps a LOT! Any numbness I develop gets the break and most if not all feeling comes back.

Another thing is that ever since my pregnancy I've had recurring sciatic and pitiformis pain, and I've been starting to stretch more before my runs, I think it helps a tiny bit, but for sure when I do some of the stretches to help with sciatic, my toes go numb if I hold a stretch for too long!! I really really think my lower back is acting up and causing most of the issues because I get numbness when I hold certain stretches for too long!

If I need new shoes again, I'll flip lol, is it really possible that 2 professional fittings still aren't enough?! With stretching before and after a run, and taking the walk breaks it helps a lot with the numbness, but clearly these things help and aren't solving the problem. I may head back to a chiropractor again which I haven't seen in well over a year, I've had drs visits and checked out and I have no slipped discs but I've been told I'm sooo out of alignment and extremely tight in lots of my muscles in my lower back, and once I feel better I stopped going to the chiro.

zdyb23456

Audiobooks have been a lifesaver on my long runs. I go miles without really noticing... really helps pass the time.

Also, I went up a full shoe size in my running shoe and I like a shoe with a roomy toe box. Even so my toes will feel sore after a 13 miler. I was also was experiencing a burning sensation on the bottom of my feet towards the end of a 5 mile run. A good pair of socks made all the difference. Belaga socks are like clouds on my feet