Why Runners Get Big-Toe Holes in Their Shoes (And How to Stop It)
Understanding Running Shoe Upper Wear, Toe Holes, and How to Prevent Them
If you’re a runner, you’ve possibly have dealt with this frustrating problem: a hole appearing above the big toe in your running shoe. It’s one of the most frequently searched issues related to running shoe durability—and fortunately, it has clear causes and solutions.
In this guide, we’ll explain why running shoes develop toe holes, what it says about your biomechanics or foot shape, and how you can prevent it from happening again.
Why Do Running Shoes Get Holes Near the Big Toe?
Below are the most common causes of big-toe wear in running shoes, backed by biomechanics and real-world experience.
1. Toe Lift During Running (Big-Toe Dorsiflexion)
During the toe-off phase of your stride, your big toe naturally lifts upward. For many runners, this constant pressure pushes against the shoe’s upper fabric, causing it to weaken and eventually tear. Similarly your big toe joint can drop causing your toe to pop up as well.
This is the #1 cause of big-toe holes.
2. Running Shoes With a Low or Shallow Toebox
Even when the length of your shoe fits, the vertical space above your toes may be too tight. A low toe box compresses the big toe, forcing it against the upper and wearing it out faster.
Minimalist or lightweight shoes often use thin mesh that’s more prone to damage.
3. Long or Upward-Growing Toenails
A long toenail—or a toenail that naturally curves upward—acts like a tiny saw. Over thousands of steps, it slowly cuts the upper until a hole forms.
Runners are often surprised to learn that toenail maintenance can dramatically extend shoe life.
4. Foot Shape and Anatomy
Certain foot shapes increase the likelihood of big-toe wear:
- A long or prominent big toe
- A wide or tall forefoot
- A high arch that pushes the toe upward
- Natural toe splay
If your foot shape doesn’t match the shoe’s design, upper wear can be inevitable.
5. Lightweight Shoe Materials (Soft Mesh Uppers)
Modern running shoes often prioritise breathability and weight reduction. Mesh uppers feel great—but they’re not always durable. If you’re a high-mileage runner the mesh can break down quickly.
6. Running Form Issues
Small biomechanical quirks can create big wear patterns. For example:
- Overstriding
- Excessive ankle dorsiflexion
- Toe gripping
- Lifting the big toe during push-off
These increase pressure on the upper and accelerate wear.
How to Prevent Big-Toe Holes in Running Shoes
These practical fixes can significantly extend your shoe’s lifespan.
1. Trim and Smooth Your Toenails
A simple but effective fix—file any sharp edges that might rub against the fabric.
2. Choose Running Shoes With a Roomier or Higher Volume Toe Box
- Mizuno
- Brooks
These brands often offer more vertical space for toes to move naturally, however not all of their models are the same, and most importantly your feet may be better suited to other brands or models, best to try them on for yourself!
3. Look for Shoes With Reinforced Uppers
Some models include protective overlays on the toe area. These shoes might weigh slightly more, but they last longer. This is more common in trail running shoes and also depends on how your toes line up and fit in the shoe.
4. Use Reinforcement Products
Try:
- Shoe Goo
These can add hundreds of extra miles to a pair of shoes and also help with prematurely wearing holes in the heel.
5. Get a Gait Analysis
A professional running form review can identify whether your foot mechanics are adding extra pressure to your big toe. Have a look at our Technique and Gait Analysis for Runners.
Final Thoughts: Big-Toe Holes Are Common—But Preventable
Big-toe wear in running shoes isn’t unusual. It’s often a combination of biomechanics, foot shape, and material limitations. With the right shoe selection, proper nail care, and smart reinforcement strategies, you can prevent toe holes and extend the lifespan of your running shoes.