Many new runners, or those returning to exercise after a break, are familiar with a tingling sensation that appears after a few minutes of running. According to exercise physiologist Katie Lawton, this phenomenon is common, primarily affecting the legs and abdomen. While the itching is uncomfortable, it is rarely dangerous. For many, the most frustrating aspect is not the itch itself, but the confusion about what their body is experiencing.

Skin itching is a common phenomenon for new runners or those returning after a long break. Photo: Freepik

When the body begins to move, the heart beats faster, pumping more blood to muscle groups. This increased blood flow causes capillaries under the skin to dilate. This dilation stimulates nerve cells, creating signals that the brain interprets as an itch or prickling sensation. In less active individuals, the network of blood vessels is unaccustomed to sudden changes, making this reaction more likely to occur.

A study published in the US National Library of Medicine indicates that endurance training sometimes triggers the release of histamine, a compound that dilates blood vessels and can contribute to itching. Skin characteristics also play a role. Dry, sensitive, irritated, or eczema-prone skin reacts more easily to sweat, friction, and tight clothing. Laundry detergents, fragrances, rough fabrics, stiff seams, or prolonged sweat residue can all intensify the itching.

Runners need not worry excessively, as this sensation typically diminishes as the body adapts to training frequency and intensity. Cleveland Clinic views this as a sign that you are increasing your load too quickly and should adjust your progression. If the itching intensifies during a run, slow down, switch to walking, and focus on deep breathing. Many runners report that just 3 to 5 minutes of reduced pace alleviates the sensation enough to continue their workout. After completing a run, a warm shower, mild body wash, and moisturizer can help reduce irritation.

Green Star Runner Club warms up before the VnExpress Marathon Hai Phong 2024 race. Photo: VnExpress Marathon

To prevent itching, runners should warm up thoroughly and increase their load gradually, allowing the cardiovascular and nervous systems to adapt. Katie Lawton suggests starting with a few minutes of brisk walking, followed by a light jog before reaching your target pace. Apparel is also important. Choose breathable, moisture-wicking materials with flat seams to minimize friction. Individuals with dry or sensitive skin should prioritize soft fabrics that cause less rubbing.

Skin care is a crucial step. Moisturizing, staying hydrated, showering promptly after running, and removing salt and sweat from the skin help reduce the risk of irritation. For areas like the inner thighs, armpits, or where bra straps cause friction, apply anti-chafing cream or balm.

Runners should listen to their bodies. Mild, transient itching without unusual symptoms is typically harmless. However, if the condition persists for several weeks, becomes severe, or is accompanied by hives or difficulty breathing, you should reduce your training volume and visit a medical facility for a specific evaluation.

Understanding this phenomenon helps runners feel more confident when approaching the VnExpress Marathon Hai Phong 2025, rather than worrying about their body experiencing problems. The race, in its third season, will take place on 21/12, featuring improved routes for the 5 km and 10 km distances. The event gathers elite amateur runners, attracting those aiming to break personal records. Registration for the Late phase is currently open, and interested runners can register here.

Hai Long