While black, bruised, or missing toe nails may be common occurrence for many runners, they are not inevitable for all long distance runners. Here are 7 tips to help you protect your toenails. 1. Avoid cotton socks. Instead choose a breathable and moisture wicking material designed to keep your feet dry without trapping sweat. Sweaty and damp socks can cause blisters. 2. Wear properly fitting shoes, and choose running shoes at least 1/2 to 1-1/2 sizes larger than your normal daily shoe size. Keep in mind that your feet swell slightly during running. The extra space will help prevent your toes from jamming against the shoe when you run. This is especially important for trail running, or long distances. If you frequently run more than 1 hour at a time, err on at least 1 or 1-1/2 sizes bigger than you would otherwise wear. 3. Get fitted for shoes at a running store. The most important feature to look for when selecting new running shoes is comfort. Try di...