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I was talking to a runner this weekend who told me that, after several months of running, her feet are a mess. "I have two black toenails, blisters on top of blisters on my toes. Do you think my running shoes are too small?" she asked. Without even looking at her running shoes, I could guess that they were too small. But when I checked to see how much room she had in her toebox, sure enough, her toes were jammed right up to the front of her shoe.
這周末跟一個愛好跑步的朋友聊天，她提起跑了幾個月后，她的腳變得一團糟。“我的腳趾出現了兩個黑趾甲，水泡摞著水泡。你覺得我的跑鞋是不是太小了？”她問道。我不用看她的跑鞋，就猜到一定是太小。而當我查看鞋的前襯時發現腳趾的空間其實是足夠的，但跑步時她的腳趾頂在跑鞋的前部了。

Some runners don't realize that they're wearing running shoes that are actually too small for them. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toebox. If they're too small, it could lead to black toenails, blisters, or numbness.
一些跑步者沒有意識到他們所穿的跑鞋其實太小。跑鞋的尺寸應該比平常的尺碼大半個到一個號，因為跑步時腳會腫脹，你需要為腳趾提供足夠的空間。如果鞋子太小，就會導致黑指甲，水泡，或者局部麻痹。

When you're shopping for running shoes, make sure the salesperson measures your feet. This may seem like an unnecessary step if you stopped growing years ago, but your feet size can change, even as an adult. Your feet may actually be bigger due to fallen arches or pregnancy. You may even have two different size feet, so it's important to get both feet measured.
買跑鞋時要讓店員幫忙測量雙腳的尺寸。這看起來似乎多此一舉，因為很多年前你的腳就停止生長了。但事實上成年人的雙腳尺碼仍會發生變化。由于足弓下榻或妊娠，其尺寸可能會變大。甚至兩只腳的尺碼可能是不同的，所以都要測量。

If you're wondering if your current running shoes fit properly, check the location of your big toe. If it's pushed right up against the front of the shoe, they're too small. Another easy way to check the fit is to remove the shoe's insert and stand on it. If any part of your toes are hanging over the end of the insert, your running shoes are too small. Go up at least a half size next time.
如果你想搞清楚現在穿的跑鞋尺寸是否適中，檢查一下大腳趾的位置。如果它正好頂著鞋子前部，那么鞋子太小。還有一個簡便易行的方法，將鞋墊抽出站在上面，如果你的腳趾有任何部分超出鞋墊邊緣，也說明鞋子太小。下次挑雙至少大半個號的跑鞋吧。