When runners buy running shoes, they consider various factors such as foot shape, fit, comfort, and stability. They may even look for shoes with a heel height or drop that suits them. However, after only 100 to 200 miles, some runners may notice a hole in the toe box of their shoes.
While it may seem like a fault in the shoe or its thin upper, there could be other factors at play. Understanding the cause of the hole can help runners prevent it in the future and make their shoes last longer.
How to Prevent Toe Holes in Shoes
Why Do I Get Holes In My Running Shoes?
One of the inevitable realities of running shoes is that they are prone to developing holes, regardless of whether the upper material is a single-piece knit or an engineered mesh. The primary cause of holes in running shoes is friction. Two areas where holes often develop are in the toe box and the heel collar lining.
These regions experience a lot of wear and tear due to the repeated contact between the foot and the shoe. While a hole in a new shoe may indicate a manufacturing defect, it’s usually a sign of normal wear and tear.
Holes In The Toe Box
The development of a hole in the toe box of running shoes can be attributed to several factors. One of the common reasons is the length of your toenails, which may put pressure on the mesh. Ill-fitting shoes can cause your big toe to be out of position, leading to the wearing away of the mesh. Even if your toenails are trimmed, the functionality of your big toe may still cause holes to develop if it does not move freely during foot movement. When the foot is being dorsiflexed, the big toe is not affected, but when the foot hits the ground, the degree to which the foot extends becomes critical.
As the body moves over the supporting foot during running, the mid-stance is reached where the ankle, knee, and hip start to straighten. However, the foot remains in dorsiflexion, causing the distal phalanx or the tip of the toe to over-extend and come into contact with the upper toe box. During a 5k run with a cadence of 170 steps per minute, the toe comes into contact with the upper approximately 2,550 times. This repetitive motion can cause the upper to wear out quickly and result in holes in the toe box.
Holes In Heel Collar Lining
Holes in the lining of the collar or near the heel are common in running shoes. This may be due to various reasons, such as pulling the shoe off by stepping on the back of it without untying the laces. Friction from heel slippage is also a common reason for holes to form in the heel.
Over-striding and wearing the wrong type of running shoe for your gait can also put pressure on the heel counter, causing friction and weakening the lining. In addition, the outsole of one shoe coming into contact with the heel on the alternate foot during running can lead to holes in the collar of the shoe. The friction from repeated foot strikes can wear away the lining, leading to holes.
Tips To Prevent Holes In Shoes
Toe Hole Prevention Inserts
Despite the synthetic overlays on the top of running shoes designed to prevent holes, the inside of the shoes can still experience wear and tear. One solution to prevent premature damage is to use Shoe Armor, which is made from ballistic fabric. This material is both soft enough to avoid interfering with your running stride and resistant to abrasion and tearing. Shoe Armor is designed to protect the upper of the shoe from damage caused by your toes or toenails. This protection can extend the lifespan of your running shoes, allowing you to get more use out of them.
Deeper Toe Box And Correct Size
Ensuring that your running shoes have a deep and spacious toe box can help prevent your toes from rubbing against the top and sides of the shoe. Additionally, it is important to make sure that there is approximately one thumb’s width of space between your toes and the front of the shoe, which will allow for foot swelling and forward foot sliding while reducing the chances of your toes coming into contact with the front of the shoe.
Unfortunately, many runners wear shoes that are too small for them, which can lead to cramping and black toenails. To avoid this, it is crucial to check the fit of your running shoe and ensure that you are wearing the correct size.
Trim Your Toenails
To prevent the sharp edges of your toenails from hitting the toe box of your running shoes, it’s essential to trim your toenails to a comfortable length and in a straight line. This will not only help prevent friction between your toenails and the upper of the shoe but also reduce the likelihood of ingrown toenails.
When trimming your toenails, use a proper toenail clipper and cut the nail straight across. Avoid cutting the nails too short or rounding the edges, as this could lead to ingrown toenails. Additionally, make sure that the nails are not too long, as they could put pressure on the upper mesh of the shoe, leading to holes and premature wear.
Keeping your toenails properly trimmed is a simple step you can take to ensure your running shoes last longer and your feet remain healthy and comfortable.
Quality Socks
To reduce the risk of your toes coming into contact with the toe box and causing friction, it is recommended that you choose socks with some padding or cushioning in the toe area. This cushioning doesn’t have to be overly thick; even a small amount can help prevent your toes from rubbing against the upper of the shoe. Reducing the amount of friction inside the shoe, can help to extend the lifespan of your running shoes.
Diy Solutions
In case you have already noticed holes in your running shoes, you can use duct tape to patch them up. However, it is crucial to make sure that there are no folds or creases in the tape when applying it to the shoe. This will not only prevent skin irritation but also keep the duct tape securely on the shoe during and after your run.
Another effective solution is to apply patches to areas of your shoes that are prone to developing holes. Engo Blister patches are one of the best patches to prevent holes in your running shoes. They are designed to adhere to the lining of your shoe and are thinner than a heel grip, which means they won’t cause any irritation to your skin.
Lacing Techniques
To prevent holes in specific areas of your running shoe, you can experiment with different lacing techniques. For example, if you notice holes forming in the heel collar of your shoe, using the “Heel Lock” lacing technique can help reduce heel slippage and friction.
On the other hand, if you’re experiencing pressure on your toes, you can try the “Cross Over” lacing technique. This can help your foot move through its natural range of motion and prevent your big toe from over-extending and rubbing against the upper of the toe box.
Is It Better To Prevent Or To Fix?
Running shoes usually have a lifespan of 300 to 500 miles, but sometimes, the upper and collar lining may wear out prematurely, leading to holes in the shoes after just 100 or 200 miles. This can be frustrating, especially if you’re not ready to purchase a new pair of running shoes.
To prevent this from happening, you can take preventive measures to avoid premature wear and tear of the upper and collar lining. However, if you’ve already noticed holes in your shoes, don’t throw them away just yet. By fixing them, you may be able to extend the lifespan of your running shoes and get more miles out of them than you expected.
How Much Space Should You Give Your Toes In Shoes?
To ensure a proper fit for your running shoes, there should be a ½ to 1 inch of space between your longest toe and the end of the shoe. This measurement should be taken when standing up, as the foot expands slightly during weight-bearing.
When checking the shoe’s width, it’s important to be able to pinch the material on the sides of the shoe. If the material is too tight to pinch, it can create uncomfortable pressure points when your feet start to swell.
It’s worth noting that different brands of running shoes can have different sizing standards. Therefore, it may be necessary to go up half a size from your usual size when purchasing running shoes. This will help you to get a comfortable fit that accommodates your foot shape and size.
Conclusion
To prevent toe holes in your running shoes, it’s important to choose shoes with a deep and roomy toe box and make sure there’s a thumb’s width of space between your toes and the front of the shoe. Choosing socks with padding or cushioning in the toe area can also help reduce friction and increase the lifespan of your shoes.
Trimming your toenails to a comfortable length and cutting them in a straight line can prevent sharp edges from hitting the toe box and causing friction. Using duct tape or patches on areas prone to developing holes, and trying different lacing techniques can also help prevent premature wear and tear.
If you’ve already noticed holes in your running shoes, patching them up with duct tape or using Engo Blister patches can help extend their lifespan. Taking preventative measures early on, such as avoiding wearing your shoes in wet conditions or rotating your shoes regularly, can also help prevent holes from forming.
By following these tips and taking proper care of your running shoes, you can prevent toe holes and get more miles out of your shoes.
Hi, I am Brian, Lives in Mooresville, North Carolina, and Went to The University of Texas at Austin, I am a shoe lover & know the inside out of shoes. I am well aware of the qualities of top-quality boots. That’s what I’m sharing with the reader of About Shoes/boots/footwear. Read More Here
