The Truth About Black Toenails and Blisters: Toenails Are Overrated!
Last update December 9, 2025, by Etienne Durocher
Let’s be honest: black toenails are scary. Blisters are even scarier. Every runner has stared down at their feet after a long run, thinking, “Are my toes trying to tell me something?”
Welcome to the club. For many long-distance runners, toenails are overrated anyway. But jokes aside, black toenails and blisters are real issues — painful, sometimes dangerous, and surprisingly common. Today, we’ll explore why they happen, when they become serious, and how you can prevent or fix them.
Why Black Toenails Happen
Black toenails, or subungual hematomas, are basically bruises under your nail. Most often, they appear after repeated trauma: a toe hitting the front of your shoe on downhill runs, long distances, or even just from wearing shoes that are slightly too tight. Long toenails can worsen the problem by catching on shoes or socks.
Pull-quote / Tip: “Check your toes after every long run — a little early care can prevent weeks off the road.”
The good news? Not all black toenails are dangerous. Many heal on their own. But if you ignore them, the nail can detach, get infected, or make you hesitant to run.
Why Blisters Happen
Blisters form when friction and moisture combine. Wet feet, shoes that are too loose or too tight, and high arches or bunions increase friction points. Socks matter too — cotton holds sweat, increasing the risk, whereas synthetic or merino blends wick moisture away and reduce rubbing.
Blisters aren’t just annoying; they can alter your running form and even cause secondary injuries. They are little warning signals from your body saying, “Slow down, fix your gear, or else!”
Pull-quote / Tip: “Lubricate hot spots, tape your toes if needed, and choose the right socks — prevention is easier than recovery.”
Dangers of Ignoring Toenail or Blister Issues
While minor black toenails or small blisters might seem harmless, ignoring them can lead to infection, detached nails, and even changes in gait that strain knees, hips, or your back. A small toe problem today can become a frustrating setback in your training schedule tomorrow.
How to Prevent and Treat Black Toenails
The key to happy toes is a combination of shoe fit, nail care, and attention to early warning signs. Shoes should allow a thumb-width space in the toe box and a snug heel to prevent sliding. Toenails should be trimmed straight across to avoid repeated trauma.
For runners who take long downhill runs or heavy mileage weeks, cushioning like gel pads or toe caps can reduce impact. Ice and elevation after a run can decrease swelling if trauma occurs. Severe hematomas may require a professional to drain the blood safely, preventing nail loss.
Pull-quote / Tip: “A properly fitted shoe and trimmed toenails can save you weeks of frustration.”
How to Prevent and Treat Blisters
Blisters respond well to proactive care. Choosing moisture-wicking socks or double-layer socks reduces friction. Applying anti-chafe balm or petroleum jelly to hot spots can make long runs much more comfortable. Tape areas prone to rubbing for extra protection.
If a blister appears mid-run, don’t pop it. Cover it with moleskin or a bandage and adjust your stride slightly if needed. Only drain large, painful blisters with sterile technique if necessary.
Pull-quote / Tip: “Lubricate, tape, protect, and check your socks — small tweaks prevent big pain.”
Funny but True: Toenails and Blisters Are Part of the Runner’s Life
Let’s face it: a runner’s toes take a beating. Black toenails are like little trophies of persistence. Blisters are badges of effort. The trick is not to let them slow you down. Proper footwear, socks, and attention to early signs keep you running, laughing, and finishing your next marathon without limping.
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If you want personalized advice for preventing black toenails or blisters during marathon or half-marathon training, I can help you tweak your shoe, sock, and training choices — message me for a free tip!
Quick Foot Care Tips for Training
Even small daily adjustments make a big difference. Rotate shoes every 500–800 km to prevent hard soles from creating pressure points. Wash and dry your feet thoroughly after long runs. Inspect your shoes for wear patterns and replace them when the toe box starts feeling tight.
Pull-quote / Tip: “Little daily foot care habits keep your toes happy and your training consistent.”
Final Thoughts: Run Happy, Toenails Optional
Black toenails and blisters may look dramatic, but with proper care, they don’t have to ruin your training or race day. Remember: toes are overrated, but your training consistency isn’t. Treat your feet well, check them regularly, and enjoy your running.
Final CTA: Have a black toenail or blister story? Share it in the comments — we’ve all been there. And if you want a personalized plan to prevent common running injuries, including foot care, reach out — your toes (and your future self) will thank you.
