To preserve toenails, find the right fit

Sandal season can strike terror in the hearts of many runners for one simple reason: toenails, or the lack thereof.

One of the side effects of running is the bruising, loss, or thickening of toenails. It ain't pretty.

"It comes from repetitive trauma of the nail against the shoe," said Nick Taweel, doctor of podiatric medicine at the Rothman Institute at Jefferson. This can harm the nail in a few ways:

The nail bed striking the shoe over and over again causes the nail to loosen and blood to form under the nail.

The nail root is injured from that same motion, which makes the nail loosen and fall off.

The repeated trauma to the toenail makes it grow thicker.

All of the above.

For a lot of runners, losing a toenail is a badge of honor. Famed coach Jeff Galloway said that he has lost hundreds of toenails and that "getting your first one is a sign that you've moved your training into a higher level."

We brag about how many we've lost (I've lost count), share coping strategies (I paint my nails, not only to hide the bruising but because I've found nail polish will keep wobbly nails on while new ones grow in), and suggest shoes that are still summery but cover up the evidence of our running (Toms). There's even a twitter account for those who want to share photos: @UglyRunningFeet.

But it doesn't have to be this way for everyone, Taweel said.

"I guess in a way it's part of the sport, but it certainly can be prevented," he said.

First, he said, make sure your shoes fit properly "so there's no pressure on the ends of your toes." Then tie your laces so that they're snug but not super tight.

"If the laces are loose or not tied properly, the foot can slide forward," he said.

Be wary of too-tight socks. "Anything that puts pressure on the nail exacerbates the problem," he said.

You don't want the foot to slide forward in the sock and the sock to put more counter pressure on the toenail. I had this problem when training for the New Jersey Marathon in compression socks. They accelerated the toenail thickening, so I stopped using them until the actual race. Sometimes I wore compression sleeves that covered just the calf and not the foot.

Taweel also recommends keeping nails short and cutting them back so they're not longer than the tip of the toe.

Unless your toes hurt, you won't need to see a doctor, Taweel said.

"I don't really treat ugly. I treat pain."

And if you're feeling bad about your toenails, Taweel said, take on the attitude of one of his favorite bumper stickers for runners: "Toenails are for wimps."

JULY 4

Celebration 5K: Norristown High School and Norristown Farm Park. E-mail celebration5k@yahoo.com.

JULY 6

5th Annual Run Over Cancer 5K: 8:30 a.m. at Council Rock South High School, Registration: 7:30 am. $40. www.fundacure.com. $30 preregistration; first 300 registrants will receive T-shirts.

JULY 13

33d Annual Avalon 5 Miler: 8 a.m., Avalon, N.J. Benefits: Contact Cape-Atlantic, contactcapeatlantic.org, $20 preregistration, $25 race day.

JULY 20-21

Stroehmann Back on My Feet 20in24 Challenge: 8.4-mile loop starting at Lloyd Hall at 1 Boathouse Row. A 24-hour race. BackOnMyFeet.org.

JULY 21

Uncle Dave's Ice Cream Jog 'n Hog: 8:30 a.m. Run 2 miles, eat a pint of ice cream, run 2 miles back. Shady Brook Farms, Yardley, Pa. jognhog.com.

JULY 26

Cape May County Bar Foundation 5K Beach Run/1K Walk. Sea Isle City, N.J. Registration: 5 p.m. at the Pavilion at JFK Blvd. Race: 6:30 p.m. Fee: $25; $20 for walkers and runners 14 & under. www.cmcba.org.

To add your race to the calendar, e-mail jquinn@phillynews.com. Please send at least two weeks in advance.