Many of us runners will have experienced black, cracked or – gulp – lost toenails during our running journey. Usually, the first time this happens is when we’re training for our first marathon. All that extra time on our feet has a knock-on effect. It’s our toenails bear the brunt! It’s also often experienced by trail runners, due to the extra effect of gravity on those hills.
Why do runners’ toenails fall off?
Usually, toenail damage from running (AKA runner’s toenail) is caused by your toes banging or rubbing the front of your shoe. This causes a blood blister under the nail. Sometimes that’s all it is, and you have a black toenail for a few days. Other times, it’ll cause a crack, or make the toenail fall off all together.
What does a black toenail mean?
If you’re experiencing them regularly, black toenails can be an indicator that you need a great new pair of running shoes. (Yes, you can tell that to your other half when they raise their eyebrows at yet another delivery!). If you’re a road runner, it’s usually a sign that your shoes are too small, as your toes are often hitting the front of your shoe. If you’re a trail runner, it could be a sign that your trail running shoes are too big, or don’t have a supportive enough fit, as your feet are sliding forward in the shoe downhill.
If it’s only happening occasionally, or after a long race, it’s usually just a sign that you’ve run a long way and your feet have worked really hard!
What about ingrown toenails?
An ingrown toenail is when the edge of your toenail grows into your skin. It can be really uncomfortable, and even painful. Ingrown toenails are often caused by poorly-trimmed nails or badly-fitting shoes. They can really get in the way of running and training if it’s happening regularly. It’s also highly likely to become infected. Following our tips for nailcare below should help to avoid ingrown toenails, but if they keep happening it’s worth talking to your GP. Sometimes a procedure to remove the edge of the nail is required.
How do I look after my toenails as a runner?
Well, we’ve mentioned making sure that you have a great-fitting pair of shoes. They need to have a wide enough toe box for your foot shape. It’s also important to wear a pair of proper running socks, to wick moisture away and provide extra protection in key areas. Prevent excessive or continuous pressure on your nails by making sure your socks aren’t too tight.
Trim your toenails regularly but don’t cut them too short. Cutting them straight across rather than in a curve will help to prevent ingrown toenails. Give an extra trim to any that show signs of damage ASAP, to prevent further cracking.
Do marathons cause runners’ toenails to fall off?
It’s not guaranteed, but yes they can do. Marathon training or race day is often the time when runners experience toenail damage for the first time. Even if we have the best fitting shoes in the world, our toes may still feel the impact of all those extra miles. The good thing to know is that the toenail will grow back! Often the new nail will grow underneath the old one, which will eventually lift and then fall off on its own. But if there’s any sign of infection (redness, swelling or heat) it might be worth getting it checked out with the doctor to make sure everything is OK.
Can nail varnish help prevent losing toenails?
The short answer is yes! Lots of athletes and pro runners swear by a couple of layers of strengthening nail varnish. By making your toenails tougher, they’re less likely to sustain damage and fall off.
That being said, it’s not advised to wear nail varnish all the time while you’re training. Runners can also suffer from fungal foot problems, and nail varnish can contribute to that as it’s not very breathable. So, the best bet is to only apply on longer runs in your training plan, or just race day itself.