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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.
这周末跟一个爱好跑步的朋友聊天，她提起跑了几个月后，她的脚变得一团糟。“我的脚趾出现了两个黑趾甲，水泡摞着水泡。你觉得我的跑鞋是不是太小了？”她问道。我不用看她的跑鞋，就猜到一定是太小。而当我查看鞋的前衬时发现脚趾的空间其实是足够的，但跑步时她的脚趾顶在跑鞋的前部了。

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.
一些跑步者没有意识到他们所穿的跑鞋其实太小。跑鞋的尺寸应该比平常的尺码大半个到一个号，因为跑步时脚会肿胀，你需要为脚趾提供足够的空间。如果鞋子太小，就会导致黑指甲，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.
买跑鞋时要让店员帮忙测量双脚的尺寸。这看起来似乎多此一举，因为很多年前你的脚就停止生长了。但事实上成年人的双脚尺码仍会发生变化。由于足弓下榻或妊娠，其尺寸可能会变大。甚至两只脚的尺码可能是不同的，所以都要测量。

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.
如果你想搞清楚现在穿的跑鞋尺寸是否适中，检查一下大脚趾的位置。如果它正好顶着鞋子前部，那么鞋子太小。还有一个简便易行的方法，将鞋垫抽出站在上面，如果你的脚趾有任何部分超出鞋垫边缘，也说明鞋子太小。下次挑双至少大半个号的跑鞋吧。