How to Stop Foot Pain from Standing All Day So You Can Still Run

Many recreational runners face a common problem: following their training plan while also working a physically demanding job. Healthcare professionals, hair stylists, house cleaners, teachers, and many other professions involve long hours without sitting. Physical stress, energy expenditure, and fatigue come from both their work and their training. The foot pain and tired, stiff legs from time on feet at work are common complaints that impact training. So how do you train for your race while balancing the physical demands of this job? This article will guide you through how to stop foot pain from standing all day so that you can run your best. 

Understanding Foot Pain from Standing at Work

If you work on your feet all day, you are exerting more pressure and using the muscles of your feet more throughout the day, compared to a sedentary job. The pressure and muscle usage can lead to soreness and even foot pain. When you go to run – an activity that involves hundreds of footstrikes per session – your feet may end up even more sore and achy.

Beyond soreness, you can also experience foot pain from injuries. However, specific foot injuries do not fall within the scope of this article. If you are experiencing foot pain that impacts your running, contact a podiatrist.

Tips for Alleviating Foot Pain for Runners

First, let’s address how to alleviate the foot pain that comes from working on your feet all day and from running. Even the training tips won’t help if your feet are screaming at you before you even run. 

Work in Comfortable Footwear

Running shoes are not the only shoes that matter. The shoes you wear during your work day will have a profound impact on how your feet feel. Unsupportive shoes and high heels will only worsen your foot pain. Lack of support or too high of a heel can also cause Achilles pain, plantar fasciitis, and other injuries. Running shoes or walking shoes may not be the cutest, but they can help stop foot pain from standing all day.

Spend Time Doing Soft Tissue Work

If your feet feel tight and achy after a long day on your feet, soft tissue work may help them feel better before a run. Soft tissue work places gentle pressure on the muscles, which sends signals to the brain to relax the muscle. Soft tissue work for the feet can include manual massage or rolling a tennis ball or lax ball under the arch of the foot. You only need five to ten minutes for soft tissue work to be effective.

Soft tissue work on the calves will also reduce foot pain. Standing all day can cause fatigue and tightness in the calf muscles (the soleus and gastrocnemius). Foam rolling can reduce tightness in the calves, and may be especially beneficial when done before a run.  A massage gun can achieve a similar effect.  

Strengthen Your Feet and Calves

Stronger muscles are more resistant to fatigue and breakdown from use. This principle applies to time on your feet throughout the work day. If you have strong feet and calves, the less beat you may feel after hours on your feet. Additionally, foot and calf strength is beneficial for running, especially if you are prone to Achilles or other lower limb injuries. 

There is a fine balance of doing strength work and overstressing your body when you are already tired from work. Small, deliberate doses go far; even a couple of sessions per week of calf and foot exercises will help! (Not sure where to start? Try these foot strengthening exercises.)

How to Incorporate Running When Standing All Day at Work

No two training plans will look identical, particularly when you are balancing running with standing all day at work. The training approach that works best for you and the demands of your job may be different than you see others doing – and that’s okay! 

Consider Strategic Cross-training

If five or six days of running leaves you feeling fatigued, consider implementing more cross-training. If you have foot pain from standing all day, you can still run with some creativity in your training approach. Cross-training gives you the benefit of an aerobic stimulus – with less impact and biomechanical breakdown. You may find that you thrive with three or four runs per week and two to three days of cross-training on the elliptical or bike. 

Take One to Two Rest Days Per Week

Rest days are vital in training – especially if your job is physically demanding. A rest day allows for recovery of your musculoskeletal, endocrine, and nervous systems. Not only can this reduce the risk overtraining and injury, but a weekly rest day will ensure you can adapt to your workouts – which is ultimately what makes you a faster runner. 

A rest day means rest! Do not add strength training or cross-training to these days. Especially if you end up working on your rest days, you are getting in enough movement with daily activity. 

Be Mindful to Slow Down Easy Days

A job that requires long hours on your feet creates more fatigue compared to a desk job. As a result, you may need to slow down your easy days – especially if you still want to push hard on your interval or tempo runs. Going slower on easy runs ensures that they stay true to their purpose of allowing you to accumulate training volume with minimal added fatigue. 

The decrease in pace does not have to be drastic. Even 15-30 seconds per mile slower can make a significant difference. If you struggle to slow down, consider heart rate training or use the talk test to ensure effort is controlled. Always assess how you feel after; if you feel beat up or tired, slow down a bit more next time. As long as your form is not deteriorating, you cannot go too slow on your easy days. 

Pay Attention to Intensity Distribution

Training after work on tired, stiff legs can feel challenging enough. If you are following a high-intensity running plan, you may feel extra beat up during both your work days and your runs. 

Depending on your work schedule, you may feel best if you spend 80-85% of your training time running easy. Hard workouts such as intervals and tempo runs can certainly have a place in your training, but it may be best to reserve them to once per week. For runners who work often on their feet, long runs may also count as “hard days,” even if the intensity is low, due to the prolonged metabolic and biomechanical stress. 

Use Cushioned Running Shoes

Cushioned running shoes can be a running game changer if your feet hurt after work. Cushioned running shoes reduce the force of landing impact. Limited research suggests that cushioned shoes may also improve your running economy if you have muscle damage. Many runners simply feel fresher when running in cushioned shoes compared to minimal shoes. 

Importantly, cushioned running shoes are only beneficial if they are comfortable to wear. If you feel more sore from wearing them or experience new pain from wearing them, they are not the appropriate running shoes for you. There are several variations of cushioned running shoes on the market, so chances are, you can find a pair that feels good on your tired feet. 

Get More Advice on Running Despite Being On Your Feet All Day

If you are still struggling to stop foot pain from standing all day and have pain when running, it is encouraged to contact a podiatrist or physical therapist to address your individual situation. 

Other articles that may help running when you are on your feet all day:

• Nail Your Recovery Nutrition
• How to Run in the Dark
• How Many Miles Should You Run Per Week?

Want more practical training advice? From running on a busy schedules to running after standing all day, we have advice for you on the Tread Lightly Podcast! You can listen weekly on your favorite podcast app.