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Step 1
Toe nails that are cracked, black or missing from long runs is not normal. This is usually caused by wearing shoes that are too small or narrow. Running, particularly when you are not wearing a biomechanical arch support, can cause your foot to elongate up to an inch during toe off, particularly if you have flat feet. So, if your shoe "fits" while standing, it doesn't mean that it fits while running. Runners also need to accommodate for swelling. The toes should have plenty of room to stretch and swell during a run. A good way to see if your shoes are too small is to remove the sock liner.(If your sock liner doesn't come out you already have a bad shoe!) You should see at least a 1/2" of lint beyond your longest toes, which may not be your first toe. I love to see lint in my client's shoes.
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Step 2
A shoe is only as good as it's inside. Most shoes do not come with arch support. This is so the manufacturer can sell to the masses. Also, next to the laces, the sock liner is the cheapest part of the shoe. Take it out and replace it with a good (+$50) over the counter arch support like Lynco, Superfeet, Power Step, Foot Solutions brand. Or better yet, treat your feet to custom arch supports. If you are running miles and miles, your feet should be in custom supports made just for them. The reason for this is feet are rarely the same size. Arch supports will prevent some of the movement of the 26 bones of the foot and help keep you from banging into the front of the shoe.
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Step 3
After getting a good fitting shoe and arch support, consider upgrading your sock. There are running socks that have a terry weave in the toe area that will absorb friction, which can pull a toenail off. These socks can change the size of the shoe needed, so be careful to match your socks to your shoes. Run Happy and keep your toe nails.
