You know that feeling when you’re midstride and feel like you need to break out a dance move just to scratch your legs? Runner’s itch is one of those weirdly common things that no one really talks too much about but it happens to way more runners than you’d think.
Before you spiral down a rabbit hole on the internet or completely scratch your skin off, let’s get one thing straight...runner’s itch is totally normal.
Sure, it’s frustrating especially when you’re in the zone, but we’ve got a few solutions that can help ease your itchy legs, it’s just going to take a little bit of patience.
I’ve been there myself and know it’s annoying, so of course the team is here to help with ideas to make it stop!
What is Runner’s Itch?
Runner’s itch is that nagging sensation that makes you want to reach down and scratch your leg. For some runners, it’s just a mild annoyance they can ignore, while others might have to completely stop running and scratch until it goes away.
It all comes down to histamine, yep the same stuff that flares up when you’re dealing with allergies!
When you exercise, your body releases histamine to help boost blood flow and keep your muscles from tiring out too quickly. But unfortunately, it sometimes causes that oh so fun itching sensation.
The symptoms are pretty easy to spot:
- area may appear slightly red
- itchiness
- occasionally hives or a rash will appear
5 Causes for Itchy Legs While Running
Runner’s itch is rarely an issue that requires medical attention, but if you’ve ruled out all the potential causes and come back to a skin issue, don’t hesitate to chat with your doctor about a prescription cream or lotion to help. Running shouldn’t be something that causes constant discomfort.
Dr. Jordan Metzel says that there’s no particularly great reason why some runners experience it more than others. But unlike side stitches, it’s not something that gets better the longer you’ve been a runner.
Here are a few of the more common causes for itchy legs.
1. New or Returning to Running
Like we don’t have enough issues trying to get consistent with running!
Medical doctors from UPMC have said that for new runners it could actually be more of an issue and one that will get better. This is because when we start to run capillaries expand to allow for the increased flow and to get more oxygen to our muscles.
If you’re just getting into running or returning after taking some time off, that itchy feeling might be your body’s way of adjusting to the higher intensity workouts.
If you haven’t been running regularly, your body needs time to get used to it.
2. Sensitive Skin
If you generally have sensitive skin, then it’s possible you’ll be more prone to itchy legs.
As you start running, blood is being pushed to the surface of the skin to regulate body temperature and as you sweat that salt is now lying on top of the skin. The combination of the two is often enough to trigger those with more sensitive skin.
You may also find that wearing a certain lotion, which blocks the skin from fully releasing heat or traps allergens in the air can make things worse.
What you’re wearing can also cause your sensitive skin to be extra angry. Long pants may cause friction or rubbing making the itchiness on full blast.
**FUN FACT: That stubble from unshaven legs, could contribute to this itch as it rubs against your running tights!!
3. Allergic Reaction
Yep, you read that correctly some runners can have an allergic reaction to exercise. But don’t worry that doesn’t mean you need to stop running or working out.
Exercise-induced urticaria, a fancy way of saying an allergic reaction, is more common than you think as noted in this 2017 study.
As we mentioned earlier, your body releases histamine to help with blood flow so that your muscles can carry you through those longer and harder workouts before fatiguing.
For some people, the body responds with hives and itchiness. If you find this to be the case consistently, you could start to take an over the counter allergy medicine daily.
I recommend not taking antihistamines immediately before a workout as we have seen some data to indicate it can make breathing feel harder. But taking it at the same time daily will give you the full impact of the anti-histamine.
Get more tips for running with allergies >>
4. Hot Weather Issues
Running in hot weather can stir up all kinds of issues, and when it comes to Runner’s itch, heat, and sun exposure can be big triggers. Sometimes it can go beyond the typical itch and be a little more extreme.
Exercise-induced vasculitis is often referred to as hiker’s rash and will be accompanied by visible red areas and possibly even purple spots. It looks more intense and is more painful than just a normal itch. That being said, it’s still not something to worry about most times and will clear up on it’s own.
Exercise-induced purpura, according to one dermatological study, appears mostly on the lower leg and is more common for marathon runners. These purple itchy areas, will fade within a few days, as will the burning and itching.
If you’re looking for some hot weather training tips, we’ve got you covered >>
5. Dry Weather Issues
Dry weather, especially during the winter months, is basically a recipe for itchy legs….all of the time.”
Ahhh welcome to my life training in Colorado where I think we actually have negative humidity.
You step outside and it’s cold, then you go back inside and there’s the dry heat. Your skin basically can’t catch a break because the lack of moisture in the air is making your skin dry, tight and super duper sensitive.
The culprit here is partially dehydration, and fixing that doesn’t mean just lathering on some lotion. It also has to do with drinking enough water and electrolytes.
Personally, my internal levels of hydration are on point, but I just can’t get my skin to soak up enough moisture with 10% in the air!
How Do I Stop Itching During Exercise?
Ok, let’s try to put an end to your itchy legs while exercising. Over the past decade, as a running coach, I’ve worked with thousands of runners, and let me tell you that this is a common struggle.
The good news is that I’ve been able to gather loads of tips straight from runners who’ve been there.
Remember that different things help different runners and you need to find what works best for you!
- Do not skip your warm up (you know I love this one!) because it actually helps to kickstart the blood flow before your workout instead of a rapid increase.
- Stay well hydrated 365 days a year not just depending on the season to help prevent dry skin, especially if you live in a dryer climate.
- Avoid longer pants to lessen friction or rubbing (of course, be smart, and if it’s dangerously cold wear the long pants!)
- Use a topical with lidocaine.
- If you wear lotion, avoid applying it before you run so that it doesn’t block sweat. But if you still need/want to use it try coconut oil!
- Wear compression socks to help with circulation.
- Consider changing laundry detergents, in case there is something in there creating the itch. (this happens even when not exercising for many people)
Hopefully, this gives you a place to start understanding why do my legs itch when I run and some ideas to help make it better.
Honestly, it may never go away 100%, but just getting it to feel less intense or only happen occasionally is a big win!
Looking for more running tips?
- Tips for Cold Weather Running
- Best running belts (stay on top of that hydration)
- How to run a mile without stopping
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