Toe Health for Runners

As runners, we ask a lot from our bodies—but few parts take more abuse than our feet. While we often focus on shoes, socks, and insoles, there’s one area that doesn’t get enough attention: our toes.

We log hundreds—sometimes thousands—of miles, and our toes play a key role in every single stride. Whether you're a heel striker, midfoot lander, or a toe-pusher, the stress on your toes adds up, especially as your mileage increases.

Lower-mileage runners often avoid toe issues. But once you start training for marathons or ultras, the story changes. We spend hours hunting for the “perfect” shoe, and we talk about toe boxes and blister-resistant socks… yet we rarely talk about toenails, calluses, or toe damage—until it's too late.

Here are a few things to keep in mind:

• Calluses can blister: Yes, even hardened skin can trap moisture and cause painful blisters underneath—something seasoned runners know all too well.

• Black toenails (aka “runner’s toe”) are real: Repeated impact and toe curling (often unnoticed while running) can cause bruising under the nail. Eventually, that nail might lift or fall off entirely. Ouch.

• Toenail loss happens: It’s not fun, but it’s common at higher mileage. Dealing with a loose nail is a personal decision—some trim it, others let it fall off naturally. Neither option is pleasant, but both are normal.

So what can you do?

• Trim nails short and straight across to avoid pressure.

• Use moisture-wicking socks and shoes with roomy toe boxes.

• Keep calluses in check (but don’t over-remove them).

• Listen to your feet—discomfort is a signal.

If you choose the path of a long-distance runner, at some point you’ll probably deal with the joy of a missing toenail. It's a badge of honor for some... and a great conversation starter at the next group run