Do you sometimes get a black toenail running? Or perhaps you are training to run longer and worried you might suffer from black toenails on your long runs? This article will help you understand the possible causes and what you can to do avoid black toenail while running.
To make things interesting, there’s no single reason why runners sometimes get a black toenail. Press the link to jump to the bit you are interested in or read it all!
- Running Shoes too small
- Running Shoes too big
- Running Socks too small
- Poor running form
- Toe nails too long
- Toes curling
Black Toenail Running from shoes being too small
Check your running shoes. Are the shoes big enough? I see so many people that buy running shoes that aren’t big enough to let their toes move properly. Run on the spot for a moment. Then press the top of the shoe (the “upper”) with your thumb, just in front of your longest toe, which is normally the big toe. There should be enough room for about the width of your own thumbnail. This is even more important as your runs get longer because runners’ feet swell up during long runs, needing even more space.
If the toes are butted up against the front of the shoe before you even start, the toes are going to bash against the shoe constantly, leading eventually to black toenail. You are also at greater risk of injury because your feet will not be able to relax and go through their normal range of movement. Toes play an essential part in your running.
Black Toenail Running from shoes being too big
Similarly, also check if your running shoes are too big, or not tight enough. You want the foot to remain in place when you land the shoe on the floor with each stride.
If the foot is able to move around inside the shoe because the shoe is too big or too loose, the toes might slide down and hit the end of the shoe. If you have perfect running form and don’t scuff or scrape when you land and lift off, this won’t be an issue when running on the flat because there won’t be any movement.
However, if your running form isn’t perfect, and the shoes are too big, you are at risk of black toenail. This becomes even more important on steeper downhills where any movement will be exaggerated. If you want to perfect your running form, check out our Run Like a Pro course.
If your shoes are a good size, but your feet still struggle on the downhills, look at doing a “lace-lock”. There’s a video of how to tie it on this page about blisters, because movement can lead to blisters, as well as black toenail.
Black Toenail Running from socks being too small
Another delicate balance is the size of your running socks. If the socks are too big, they will flap about and cause blisters. If the socks are too small, they will prevent the toes from landing flat and relaxed, which will put pressure on the toes in odd places, thus contributing to risk of black toenail during longer running.
Stand flat on the floor in your socks and try to wiggle and splay the toes. Do you feel like you need a lot of effort to do this due to tight socks? Or do the socks barely feel they are there at all? The latter is what you are aiming for.
Black Toenail Running from shuffling with poor form
A lot of runners move their legs like they are walking when they run. They kick the calf through underneath them, barely lifting the feet off the floor at all, rather than lifting the legs and purposefully placing them back on the ground. On trails, they would feel scared of tripping because they often catch their feet on protruding stones or other features. On roads, they might constantly scuff the floor when the foot gets back to the ground, leading to toes being nudged against the end of the shoe.
If you feel you are capable of running a long way but find you often catch your feet on the floor and sometimes get a black toenail running, then you will need to improve your running form. Press that link to find out how to do achieve better form.
Black Toenail Running from long Toenails
Cut your toenails! If you let your toenails grow too long, you are at risk of black toenail when running. The nails might prod the end of the shoe even if the shoe was the right size, or simply the pressure of the toes against the insole pushing the toe flesh against the long nail could cause the issue during longer runs.
If you have a longer run coming up, cut the nails a few days beforehand so that they aren’t daftly short.
If you ever go snowboarding, clipping toenails a few days before you head out on the mountain is essential for the same reason of avoiding black toenail, since you have to actively press the toes or pull them away from the board while the ankle flexes, to twist the board, changing direction and then holding the edge in turns.
Black Toenail Running from Toes curling
Huge numbers of people say they have tried everything above and still suffer from black toenail when running. Seemingly a bit of a weird one that people rarely think of, but actually very common, many runners curl their toes up or down while running.
Upwards: Do you find your shoes always end up with a hole in the top of toe area of the Upper? If so, perhaps your toes are prodding the top of the shoe and on long runs, the toes will take a beating. This is tough to fix. Work on relaxing the toes while the feet are being pulled through the air. Consider shoes with a bigger toe-box.
Downwards: Do you find your toes curl downwards while you run, like they are trying to grab on to the ground (or insole in the shoe)? If so, the tips of the toes will be knocking against the insole with every step. Again, work on relaxing the toes and allowing them to splay and feel the ground, instead of grabbing it. This could also be linked to the point about socks being too small, which would scrunch the toes up like this.
Summary
As you’ve read, there isn’t just one reason for black toenail running. Which one solved it for you?
