With Coach Alexa, Online Running Coach and in-person coaching in South Oxfordshire
Feet First: Dealing With Toenail Problems in Runners
This is another video in my series all about feet. Feet are amazing things! In the last video, we covered blisters probably top of the list when it comes to foot-related complaints in running. But a close second, especially for those running longer distances, is toenail-related issues.
Common Toenail Complaints in Runners
You might experience black toenails, toenails falling off, toenail pain – all sorts of problems. One of the primary causes of toenail loss during long runs is the toenail hitting the end of the shoe.
That might be the literal front of the shoe, or – if the shoe is too tapered and your toes are more splayed – it could be the edge or even the top of the shoe. This can be made worse by a poor fit or if you’ve added insoles and there’s not enough height in the shoe.
Get the Basics Right: Toenail Length & Shoe Fit
There are many variables, but most causes trace back to the nails hitting the shoe. Sometimes that’s due to shoe fit, and sometimes it’s simply because the toenails are too long.
Ideally, you want to cut toenails back so that you can barely see the white bit – no long nails extending past the end of your toe. That alone can make a big difference.
Properly fitted shoes are essential. Our feet flatten and lengthen with every step, so you want a decent gap – just like when you were a kid getting school shoes – between the ends of your toes and the front of the shoe.
The shape and volume of the toe box are also critical. Your feet need room to move, especially during longer or hotter runs when they expand more.
Nail Cutting Tips to Prevent Pain and Injury
Keep your toenails short but avoid cutting them too rounded. A rounded shape can increase the risk of ingrown toenails, where the edges start to grow into the skin.
Instead, go for a slightly squared-off shape to prevent the nail from digging into the skin at the edges. File down any rough bits, especially if your toes curl inward like mine do – thanks, 1990s pointy shoes!
My little toes tend to curl in, so I have to be careful to file the inside edge to prevent the nail from digging into the adjacent toe.
Sock Choice: The Case for Toe Socks
Everyone’s feet are different, but because of my toe shape, I often wear toe socks. I’ve even had to use a finger in one pair here to keep its shape – I’m out of clean ones!
Toe socks create a barrier between toes, reducing friction and chafing. They help prevent blisters between toes and stop toenails from cutting into their neighbours.
Final Thoughts: Mind Your Shoe Size and Try Toe Socks
If you’re experiencing black toenails after long runs or races, take a look at your shoe size. Remember, feet expand over the course of a run – especially on warmer days – and lengthen every time you land.
Give your toes plenty of room to spread. If your natural foot shape is more narrow or your toes curl in, be extra cautious. Many of us in western society have grown up in restrictive footwear, which has shaped our feet in ways that might not be ideal for running.
So: be mindful with your toenail care, and consider trying toe socks. Test them out during walking before jumping into running in them.
Worth a try. Happy running!
