Runners generally have gross feet. Blisters aren’t very pretty but black/dead toenails are even worse. If you run long enough this is most likely going to happen. They are caused by the impact of your toes hitting the top or forward part of your shoe. More specifically, a blister or bruise forms under the toenail and the swelling cuts off blood flow to the nail.
If you have the opportunity to lance a blister forming under your toenail I would recommend sterilizing a needle, popping the blister, then washing your toe with alcohol.
To the left is a shot of my worst case of blister/black toe forming after my 12 mile, no watch run (see training log in March).
That was a rough day but I learned a lot and have some tips to share.
- Keep your feet clean. It sucks bending over to wash your feet in the shower but they are putting up with a lot of punishment so take the time to wash them right!
- Invest in a pair of anti blister running socks. I got a pair of Balega Blister Resist socks for Christmas and I use them for every run over 4 miles. Just wash them after each use.
- Get yourself a good blister popping and maintenance kit. Mine includes: a sharp needle, rubbing alcohol/apple cider vinegar and paper towels to lance and clean the blister. I also use bandaids and moleskin to protect my feet when I run. I really recommend using moleskin instead of bandaids. Put the moleskin directly over the popped blister. It’s VERY sticky so make sure your aim is true.
- If you are willing to try pseudo science you can also take a shot at re-lacing your shoes to try and find a configuration that “lifts” the toe portion of your shoes. I use one of these configurations on my right shoe (see below) but I recommend you do your own research before trying it out. I run the lace from lower left to upper right first then run the lace from lower right criss-crossing over the first lace filling all the holes on both sides.
