A Runner's Toes

In short, they're ugly.

Black Toes:
You can get a black toenail if your shoes are too short. Most people need a running shoe at least one size bigger than their street shoes. As you run, your feet spread out with the impact of the strike causing them to elongate. This is even more pronounced in the evening when most of us swell just a bit, or summer when it is hot anyway. I have to buy my Mizunos a size and a half bigger. Lest you think I am running around in clown shoes, I tie them a bit differently at the top so that my toes can spread and my heel feels snug:



Lace up your shoes - To prevent heel slippage, lace the shoe up to the second to last eyelet as you normally would, then stay on the same side and put the lace through the top eyelet, creating a loop. Now run the two ends across into the loops and (with your foot in the shoe) pull on the ends of the laces. You should feel your heel seating into the shoe with a snug fit, without pressure on the sensitive top of your foot.


You can also get a black toenail from high mileage or a sudden increase in miles that your feet weren't prepared for. This is how I got mine. The bruise was quite painful until I reduced the pressure as E described. Just bend a paperclip open and heat up the tip. Hold it to the nail until it burns a hole. It doesn't hurt, but it may gush blood. Very gross, but instant relief. If there is also a blister, you can very gently poke a small hole it that and it will do the same thing. Just don't tear the skin around the blister, you will need that skin.

Now you have done all you can do for a black toe. What's next? Leave it alone and run if you can. Continue to drain it if it fills. It will take 6 months or more for a healthy nail to grow. First, it just looks really ugly. As it heals, the bad nail will start to lift. This may be uncomfortable (not painful), because it is gross. If it catches on things, it can hurt because it is being pulled to far. Eventually, it will lift completely off. I snipped at it as it lifted and filed so that it didn't catch. The toe underneath will have developed some tough skin, although a bit sensitive (kind of tingly).

I have also had nails that bruised slightly and the nail didn't come off. The bruise just grew out. These are very minor, but they can be a bit uncomfortable and certainly not attractive. Paint your toenails and continue running.

Calluses:
The other running affliction concerning toes are calluses. I keep my nails trimmed very low. Great for my nails, but the tips of my toes are thick with calluses. They can get so bad that I have to take the toenail clippers and cut them off. If I don't pay attention, the pressure of the thick skin can push back on the nail and blacken it.

So, what have I learned about running toes? They are ugly, I can run anyway, polish covers a lot, they have never kept me out of too-cute-for-words heels, and...

They are a badge of honor!