black fingernail runners honor medal or wound

Mark Remy, the author of 'The Runner's Rule Book,' says, 'Black toenails are a badge of honor for runners.' Many runners believe that black toenails are a symbol of pride. One toenail, one badge—it sounds very motivational. However, in the war of running, black toenails are the post-battle injuries.

As a runner, when you look down at your toes, are they black, ugly, and rough? This is especially painful for women who love beauty. Pretty peep-toe shoes, beautiful nail art, and a perfect body by the poolside, all marred by black toenails......It's quite terrifying when you think about it. So, runners often ask, what causes black toenails? Can they be prevented and treated?

How do black toenails occur?

Many runners don't notice significant changes in their toenails when they first start running. It's only after increasing their mileage and completing a few marathons that they notice their toenails turning black. This happens because the toenails hit the front of the shoe while running, which can damage the toenail. When this impact reaches the nail bed, it can cause bleeding under the nail, leading to black toenails.

In fact, trail running is more likely to cause toenail collisions than road running, especially when running downhill on mountain trails. The foot slides inside the shoe, and the long distances exacerbate toenail damage. The varying terrains in trail running also apply different levels of pressure on the toes. Long-time runners rarely have intact toenails. Almost all high-level runners have imperfect toenails—the higher the level, the greater the mileage, and the worse the toenails.

Additionally, incorrect running form is another major cause of black toenails. Improper form increases the friction between the running shoe and the ground when the foot lands. When the foot overextends, the toes hit the front of the shoe, causing collisions. Typically, when running at high speeds, people unconsciously grip the ground with their toes. The more this hidden action occurs, the higher the chance of developing black toenails.

So, understanding the causes of black toenails helps in knowing how to prevent them. First, choose shoes that fit well. Second, adjust your running form.

Preventive Measures

Choosing Running Shoes

The most obvious issue is shoes that are too small, which continuously press on the toes during running, causing bruising. When choosing running shoes, it's important to know that human feet typically come in three types: Egyptian feet, Greek feet, and Roman feet, corresponding to a longer big toe, a longer second toe, and a big toe and second toe of similar length, respectively. Checking which toe is longest can fundamentally solve the problem of ill-fitting running shoes.

Most Chinese people have typical Asian foot shapes, so brands like Asics and Mizuno are recommended. For typical European foot shapes with a longer second toe, brands like Salomon and Adidas are suggested. Brands like Saucony, New Balance, Brooks, and Nike are generally mixed types and can be chosen if there are no special requirements.

The second point is choosing the right shoe size. The best way to choose shoes is to wear socks, push your toes to the front, and see if you can insert a finger at the heel. If you can't insert a finger, the shoes are too tight; if you can insert two fingers, they are too loose.

The third point is adjusting the way you tie your shoelaces—not too tight and not too loose. When tying shoelaces, make sure to secure the midfoot rather than letting the foot move loosely inside the shoe. Avoid tying them too tightly. You can try the 'heel lock lacing technique,' where the last two closely spaced eyelets are used to better secure the heel, reducing foot movement inside the shoe and making the shoe fit better.

Adjusting Running Form

Additionally, as mentioned at the beginning of the article, black toenails also result from the toes gripping the ground. Runners can try barefoot running to become more aware of the difference between gripping and not gripping with the toes. To reduce toe collision pressure, shorten your stride. When you take large strides and have a long airborne phase, the landing position can easily cause toe pressure and collisions. Reducing your stride length will decrease the impact and friction between the toenails and the shoes, preventing black toenails.

(This article was originally published in the Running Bible, WeChat ID: runningbible, and is reprinted with official authorization!)