There's a rite of passage to earn your stripes as a serious runner. It isn't completing a marathon or achieving a sub-25-minute 5km. The reality is far less glamorous. It's called "runner's toe": a bruised and blackened toenail, or worse, lack thereof. It's almost guaranteed for long-distance runners (even with the best trail running shoes) but there are ways to lessen your chances of this stomach-churning side effect – and it could be as simple as sizing up your shoes.
It should come as no surprise to hear that an ill-fitting pair of running shoes is never okay. If there was ever a time to find the perfect footwear fit for your feet, it's when hammering paved roads or uneven trails for hours on end. A shoe that's too small can cause a range of problems, from blisters and knee pain to issues like Achilles tendonitis. (Not to mention the impact the wrong-sized shoe can have on your performance.)
