Fitness is more than just your daily run or gym session. It’s about the sleep you get, the steps you take throughout the day. The stretch session, foam rolling and mental well-being. We focus so much on that 1hr sweat that we can forget that what we do for the other 23 hours matters too! Realistically, I’m not getting in my usual 5-6 workouts a week, but I am walking around the hospital all day, everyday (including climbing hundreds of stairs daily!) and I’m making the steps count by joining the @sportrelief Nations Billion Step Challenge, trying to get the UK to walk a billion steps before Friday 23rd March. Just download the app and start tracking (you can also upload your steps from your current fitness tracker!) I’m currently averaging 25,000 steps a day!! How about you? #sportrelief #teamsportrelief #marathontraining #londonmarathon #billionsteps #rdtobe
Londoners...this is awesome!!
New York City Half 1.49.01- a very good reminder to me how important the role of sleep and nutrition play in performance. After a rubbish sleep last night (probs got 3-4 hours max) and not enough food/carbs at dinner last night, miles 9-12 of the race felt tough and I felt drained! Obvs that wasn’t helped by the hills of Central Park! Overall 19 miles for the day, and an awesome race!! Highly recommend it! #activetravel #runtheworld #unitednychalf #nychalfmarathon #centralpark #sundayrunday #marathontraining
When you’re a runner and every day is leg day... Hands up if you can run a marathon but you find stairs are a killer? 🙋🏻♀️ #marathontraining #marathonerproblems #lifeofarunner #runnersofinstagram #runnerproblems
TAP vs BOTTLED WATER
. As part of my placement we had to choose a topic to present for Nutrition and Hydration week. Our group chose to dispel some myths about tap water and encourage ppl to reduce the amount of bottled water they drink. I was shocked about how many people didn’t think tap was safe or healthy, and how many people boiled all of their drinking water.
💧UK tap water is the most stringently tested in the world - it gets tested every day (bottled water sources only get tested monthly)
💧40% of bottled water actually comes from the tap (unless it says a specific spring/source on your bottle 😒)
💧Less than half of plastic bottles are currently recycled, and only 7% of recycled bottles become new bottles.
💧In 2016, 480bn plastic bottles were bought, and that figure is rising.
💧By 2050 there will be more plastic in our oceans than fish...
Tap water here in the UK is safe for everyone to drink. Filter it, add fresh fruit/mint to it, carry it with you...just pls try to reduce the number of plastic bottles you’re buying! #environmental #rdtobe #nutritionandhydrationweek
Speedwork is a mental game. You just have to convince yourself to finish the next rep, then one more, and another... until you’re done! 12 x 400m at 6.30-6.40 pace with 60 seconds rest (last 4 x 400m we’re off less rest, 45,30,15 seconds) Feeling more awake after the sunrise session! #marathontraining #6amclub #sunriserunner #morningworkout #morningmiles #wakeupworkout #speedworkout #400m
- Missing sign posts & a short half marathon course
- no chip timing (or any times so far!)
- not enough volunteers
- a generic race medal
- no cordoned off course
- race bibs that fell off
All in all, the Chiswick 10K and Half Marathon was a bit of a shambles this weekend. It got me thinking, what do you look for a in a great race?
‘There are two ways to be happy; improve your reality or lower your expectations’
Social media has changed how we look at the world. We follow inspirational accounts that share beautiful images in their 3 x 3 squares. The reality is uglier, funnier, harder, less perfect than the life portrayed on your screen. There can only be so many ‘instagram moments’. The real joys in life are the little things - the free coffee when you fill up your loyalty card, a great run, some new kit (loving the @asics Sakura range in this pic) or catching up with a friend.
Apparently, anxiety is something that a lot of us struggle with as a result of high expectations. We focus on what’s wrong and as a result, feel anxious and start to obsess, creating a self-fulfilling property and endless cycle of high expectations leading to low self-esteem and increased anxiety.
Personally I’ve been dealing with some physical manifestations of my anxiety recently (the very attractive night sweats). I have such high expectations for myself, for others and for my surroundings. I’m finding the balance of placement, commuting, nannying, seeing friends, blogging and running to be intense, but I’m trying to adjust my expectations of what I can do with my time. And I’m doing the best I can.
Looking for the positives, the good things in every situation, has helped me focus, not on whether something is perfect or Instagram worthy, and instead on whether it is good enough. New blog - Expectations vs Reality ⬆️ link in bio. #imoveme #sakura @asics ad #tokyomarathon2018 #runtheworld #runningformentalhealth #runtokyo #anxiety @annarachphotography
1 hour and 10 minutes. The time I’ve knocked off my marathon finish since the first london marathon in 2012. The goal for that first race was to finish and hopefully squeeze under 5 hours. Never in my dreams did I imagine I would continue running, complete 9 marathons and qualify for a London Marathon ‘Good for Age’ spot. It has taken a LOT of work, and there have been a lot of races that haven’t gone to plan, but slowly and surely, I’m chipping away at my marathon time. BQ I am coming for you... #bqorbust #chasingabq #londonmarathon #gfa #goodforage #pr #pb
International Women’s Day. I feel lucky to be surrounded by amazing, intelligent, strong, funny women who have my back, no matter what. They inspire me to work harder, reach higher and dream bigger. They call me out when I’m being ridiculous, support me during the good times and bad and make me laugh through it all. Sending ❤️ and thanks to all those women in my life #iwd #iwd2018 #bridesmaids #empoweringwomen #bestfriends
Loved shooting this review of the new ASOS #4505 range in Tokyo with Anna Jackson last week. I think her pics and editing are awesome. Check out more images and the full review of the kit - http://www.therunnerbeans.com/2018/03/asos-4505-activewear-review-can-run.html
Things that made me get up to run this morning when I really didn’t want to:
🍩 knowing that I’ll feel better, happier and more awake during the day. I am so exhausted after a day in the hospital and nannying that I know an evening run isn’t going to happen. It’s AM or never!
🍩 I’ve struggled to drink enough water on the wards, and have been getting awful headaches/migraines. Was hoping that the run might help block some pain and encourage me to drink more before I’m on the ward.
🍩 the thought of those insane donuts (see insta stories)
🍩 remembering how awesome it felt crossing the line at the Tokyo Marathon with a huge PB and wanting that feeling again in London! #londonmarathon #6amclub #marathontraining #ifitaintrainingweainttraining #hydepark #londonrunner #runnersofinstagram
So cool to be part of this!! My Sixth and final major...
Escaped the snow and Went to Cyprus for 24hours, ran a 10K in the sunshine... Here's why I'll be back again next year (and so should you!)
Exercise? I thought you said EXTRA FRIES 🍟.... After the race in Tokyo, I didn’t want to eat. I felt sick and freezing cold, luckily my go-to post marathon fries and a Diet Coke (and plenty of water) sorted me right out! As a future dietitian I sometimes worry about what I share on here as I definitely do not eat a perfect diet (turns out it’s much easier to give advice than take it!) But I’m all about being real, and sharing the key point about my diet which is BALANCE! I eat @mcdonalds occasionally, I also eat a bar of chocolate pretty much every day. Making any meal plan too strict just doesn’t work for me. It’s 80/20, just try to make sure the 80% are Whole Foods that are nutritiously dense as possible. Then eat what you want for the other 20%. ✌🏻🍏🍫#rdtobe #marathonhunger #friesbeforeguys #mcdonalds #tokyomarathon2018 #wmmajors
What a difference some sunshine makes! Loved running the @cyprusmarathon 10K this morning in shorts and a tank (sorry to all those running in the snow!) They have a marathon, half marathon, 10K and 5k option so it’s a great family holiday option and perfect for a spring marathon long training run. Get your 18/20 miler done on this pretty, flat and warm course then sit on the beach to recover! I’ll definitely be back next year. Good luck to everyone racing today 🏃🏽♀️🍀#cyprusmarathon #wintertraining #10k #racecation #activetravel #londonmarathon #springmarathon #marathontraining @annarachphotography
With spring marathon mileage ramping up, lots of you are going to be heading out this weekend for long runs. Here are my top tips for running in the snow...
❄️ Run on trails if you can, they’re likely to be less icy and slippery than pavements/roads. Grass is perfect!
❄️ Go slow. This shouldn’t be about pace, just log the miles and be proud of yourself for getting out there!
❄️ Wrap up warm, wearing sweat wicking, quick drying layers so that you don’t get cold when you start sweating (which you will!) Trail shoes (waterproof if you have them) are a must!
❄️ Your body will be burning extra energy from the cold and added exertion of the snow, make sure to fuel appropriately before, during and after your run.
❄️ HYDRATE. Even if you don’t feel thirsty, it’s important to keep your hydration levels up.
❄️ Stay safe - make sure someone knows where you’re running and that you have a phone or tracker on you.
❄️ If in doubt, wait until tomorrow or hit the treadmill!
❄️ Feel badass 👊🏻
I’m escaping the snow for my run this weekend and heading to Cyprus to run the @cyprusmarathon 10K (swapped from the half marathon because I was being sensible about my Tokyo marathon recovery for once!) Good luck and have fun to all you braving the weather xx
#wintermarathontraining #snowrunning #beastfromtheeast #winterrunning #snowday #longrun #londonmarathon #marathontraining
Am I the only one loving the snow? Ok it might be causing chaos but it’s so pretty! Also felt ready to run this morning, just short and slow but yay for recovering quickly. This is the best my body has ever felt after a marathon and I truly think that has so much to do with regular sports massage, physio and prehab sessions @function360physiotherapy . 7 weeks until London, let’s see what we can do 👊🏻🏅#snowyrun #winterrun #beastfromtheeast #runninginthesnow #marathontraining #londonmarathon
The finish line is never the end, but the preparation for the next stage.
Rest in peace my friend, @missyblurkit ❤️🏃🏽♀️
Evelyn was an ultra runner, a marathon pacer, a kind hearted young soul and one of the sweetest people I’ve ever met. We met on a blog swap back in 2015, where I went to spend time with her in Kuala Lumpur and she came to London. I heard the news today that sadly Evelyn died this morning as a result of injuries sustained back in December when a reckless driver ploughed into her and three other runners during a marathon in Malaysia. She was helping to pace a group of runners there, as she was always doing, helping others achieve their personal bests.
Sending my thoughts and prayers to her family, and despite the weather, I’m going to be heading out for a run tomorrow in memory of my friend. #milesformissy #runninginmemory #finishline #runningquote #restinpeace #missyblurkit #tokyomarathon #tokyomarathon2018
Its meant to hurt, you’re running a frickin’ marathon! I thought about how badly I wanted to run a PB, how hard I’d worked in the 3.5 years since my last PB in Berlin. I kept moving forwards, pushing the pace and seeing 8s pop up on my Garmin.
Everything was hurting and I was doing mental maths to calculate the slowest time I could run and still get a PB, trying to give myself permission to slow down.
Then I thought to myself, ‘Will you be happy with yourself, whatever the time, if you haven’t given this everything you have from here to the finish line?’
The answer was no, so I focused on form, picked up my feet and follow coach Tom’s plan to pick people off. I was going to give it leave it all out there, then no matter the time on the clock, I’d know I’d be proud of myself.
Race recap from Tokyo Marathon is on the blog now - link in bio! #tokyomarathon #racerecap #runningblogger #ukrunchat #tokyomarathon2018 #marathoner #marathon #therunnerbeans
Writing my Tokyo Marathon race recap (and there will be a vlog too!) but I wanted to share 5 thoughts about the race;
🇯🇵 The atmosphere was awesome and there were spectators lining the course for almost all 26.2 miles. It was such a boost to see my Mum, stepdad and @annarachphotography twice along the way.
🇯🇵 Running through Tokyo was insane, so unlike any other marathon major! You would turn a corner and see a view like the above and just think WOW! 😍
🇯🇵 Water stations were only every 5K and in small paper cups. I was so glad I decided to wear my @nathansports hydration pack!
🇯🇵 They have volunteers with rubbish bags everywhere so no one litters on the course at all! Such a dream not to run on sticky roads or have to avoid water bottle obstacles!
🇯🇵 There was no blue line to follow on the road which made it really tricky to know if you were running the tangents well or not. I ran 26.85 miles and @tashruns4evan ran 45k! race recap will be up tomorrow!! #tokyomarathon2018 #tokyomarathon #wmmajors #runningblogger #runtheworld #runtokyo
NEVER STOP FIGHTING. My mantra for Sunday’s #tokyomarathon, even when things felt tough I tried to smile and remind myself that it’s a marathon, of course it’s hard!! 3:45 was a number I had in my head for Tokyo. I hadn’t said it out loud to many people but when the Six Star Finisher team asked for my finish time, it’s the one I gave. It wasn’t until I started running and was seeing low 8s on my Garmin that I truly believed it was going to happen. A LOT of mental maths later and despite slowing right down in the latter stages of the race (positive splits are my forte 🙈) I came in a full minute under my dream goal time for this race. I could not be happier! Thank you for all your amazing messages, they mean SOO much! 📷 @annarachphotography #tokyomarathon #pb #mondaymotivation #marathonmonday #runnergirl #marathoner #sixstarfinisher
5 MINUTE PR!🇯🇵🏅🌟 couldn’t be happier with my time today - 3:44:00 (26.85 miles = avg pace of 8.21!) I actually don’t know if I deserved that given how I’ve been feeling the last few weeks but I am proud of myself for gritting it out to the end! #tokyomarathon #sixstarfinisher #wmmajors #pr #pb #onestepclosertoboston #tokyomarathon2018
FRIENDSHIP RUN 🏃🏽♀️🏃🏻 Shake out run around Tokyo as part of the Tokyo Friendship Run. I’ve never taken part in one of the short fun runs on a marathon weekend as it’s usually pretty expensive anyway but I thought since we were coming all this way, I may as well double up on races! It was a very casual 4K with kids, walkers and plenty of cheering along the way. We made friends with Americans, Mexicans and other Brits as we ran and enjoyed the sunshine. My mum also completed her second ever race and really enjoyed it. Disappointing there wasn’t a medal at the end...or water (just a weird electrolyte drink!). Headed to bed now before a big day tomorrow! Good luck to all the runners who are racing this weekend, wherever in the world that might be! Phoenix Marathon, Thorpe Park, Richmond Park Half, Brighton Half...are you racing this weekend? #race #4K #tokyofriendshiprun #tokyomarathon #tokyo #activetravel #runnergirl #tokyomarathon2018 #wmmajors #sixstar #sixstarfinisher #raceweekend
TOKYO MARATHON 🇯🇵🏃🏽♀️🌟This has been a long time coming, third time lucky. And my sixth and final marathon major! So excited to have collected my bib - I’m 86011 if you want to track me tomorrow!! I’m also taking over the Instagram for @womensrunningmagazine so check out their channel for updates too! 😍#wmmajors #tokyomarathon #tokyomarathon2018 #sixstarfinisher #marathonmajors @ Tokyo, Japan
Behind the scenes of the Triumph Sports Bra photoshoot last week (plus a vlog from the trip!)
8 hilly trail miles along the South Downs with @jessica.alberigo @bexhowittyoga @lowri.brown for my last Tokyo long run. The mile up to the beacon was steep but worth it for the views. Trail running is such a different challenge - can’t wait to do more trail running this summer - and need to get in the gym to strengthen these legs. #trailrunning #southdowns #tokyomarathon2018 #marathontraining #yogaretreat #hillrunners #womenrun
We might be on a yoga retreat, but we still made the most of the sunshine with a cheeky 5K.My shin/calf has been feeling a bit tight and painful (maranoia) so I’m making the most of the stretching sessions and using a ball to get into my knots and fascia. 8 days to go....🏃🏽♀️🇯🇵😳 #tokyomarathon2018 #trailrunning #runningfriends #yogaretreat #tapertantrum #winterrunning #marathontraining
Happy Valentines Day!! To my favourite (but most reluctant running buddy) @tfarrant. Crossing the finish line of the London Marathon last year was one of our favourite moments. Thanks for being willing to run 26.2 miles with me, for putting up with the 5am alarms and constant instagramming. Love you - and all of you lot who follow our lives! Thank you and ❤️❤️❤️❤️❤️❤️❤️❤️❤️#love #loveislove #valentinesday #marathoners #londonmarathon #newlyweds
Early call times calls for an early run. Out the door of our gorgeous hotel for a 30 min easy run along the seafront- tried to distract myself with the view but this run felt like a slog (hello taper madness 🤯). After a poor nights sleep thanks to anxiety insomnia, the run woke me up and helped clear my head a little for our last day out here. Anyone else experience taper weirdness? When you think you’re losing all your fitness and everything randomly hurts 😵? #taper #marathontaper #tokyomarathon #marathonmadness #marathonrunner #6amclub #morningrun #5k #marathoner
CONFIDENCE. I’ve been feeling so nervous about being on this @triumphlingerie shoot but I’m trying to remember that I’m not here for my abs (I don’t have any!) I’m here because I genuinely love their #triumphtriaction sports bras and have run 3 marathons and hundreds of miles in them. I’m trying to have confidence in myself, remember that I am GOOD enough to be here. I feel so lucky to be here with so many awesome ladies esp the lovely UK girls @thefoodmedic @ajodudu @tallyrye @healthylivinglucy_ and the gorgeous @annavictoria . My reminder to you today is that YOU are good enough, have confidence in yourself and your ability. I read a The Confidence Gap that Women will apply for a promotion when they feel they have roughly 100% of the job qualifications; men will apply for promotions when they think they have 60%. Its time we believed in ourselves and adopted the fake it til you make it attitude! And to quote one of my fave books, ‘you is good, you is kind, you is important’ #selfconfidence #triumph #sportsbrasquad #selfbelief #athlete #fakeittillyoumakeit
Not sure there’s any place I’m happier running than along the Thames towpath in West London esp on a sunny day. 12 miles for my last Tokyo long run at 8.30 pace - let the taper begin! Where is your favourite place to run? 🇯🇵🏃🏽♀️ Now I’m off to Malaga for a photo shoot with @triumphlingerie and I’m so nervous 😳 #tokyomarathon #thamestowpath #barnesriverside #hammersmithbridge #runner #westlondon #marathontraining #sundayrunday #londonmarathon
Could these trainers be my London Marathon shoes? And are they better than the Adidas Boost http://www.therunnerbeans.com/2018/02/armour-hovr-sonic-long-distance-shoe-review.html
‘There’s no such thing as bad weather, only soft people’ Bill Bowerman ☔️💨What a beautiful morning in London- wet, windy and cold. To say I’m looking forward to summer running is an understatement. 5 miles - 10min easy, 20 mins at 8 min miles, 5 min easy, 5 min at 7.30 min miles, 5 min easy 👊🏻🏃🏽♀️Happy Friday!!! #wetmiles #hydepark #londonrunner #marathontraining #winterworkout #intervalrun #londonmarathon #tokyomarathon
I say no to a lot of blog events because my social anxiety gets the better of me...I’ve stood in corners, been glued to my phone in the hopes that no one notices how awkward I feel. Luckily I’ve made some lovely friends over the years and meet new ones at most events and I’m almost always glad when I make the effort! Last week I was so pleased I went to the @underarmouruk #HOVR launch and not only do I ❤️ the shoes (link to review in bio) but I got to run with the lovely @richwillrun who I’d only ever spoken to on social before. So my reminder today is to push yourself out in your comfort zone, do the hard things...what’s the worst that could happen? You might even have fun 😍😳 #mentalhealth #running #UA #kitreview #underarmour #nightrunners #Ldnbrunchclub
Easy miles should be EASY! This mornings first mile was a 10 min mile. I always find the first mile the hardest as my body and mind warms up! I’m sharing a Day in the Life on my Instagram stories today to give you guys a behind the scenes look! PS are we @strava friends yet? I’m Charlie Runner Beans 🏃🏽♀️❤️ #morningmiles #easyrun #stravarun #nottinghill #londonrunner #tokyomarathon2018 #londonmarathon
VITAMIN D ☀️Did you know that the NHS suggests that everyone considers supplementing Vit D from October-March in the Uk? Even us runners who spend more time outside than most! Although most of my miles are in the dark at the moment, it’s lovely to see the sun poke up for that final mile! I’ve written a blog about why Vit D is important for runners, natural sources of the stuff and why it might be worth taking a supplement 👊🏻🏃🏽♀️ Link in bio.
This mornings dark run - 1 mile warm up, 2 x (10 min at threshold, 5 x 90 sec hard with 45 sec walk recovery) for 6.5 miles.
#marathontraining #rdtobe #runnerrd #londonmarathon #tokyomarathon #runners #ukrunchat #6amclub
Nama-STAY-IN-BED 😴 After yesterday’s 20 miler, this morning all I want to do is stay in bed with my cup of tea! Using the @pukkaherbs turmeric tea with Manuka honey to help my recovery and to fight off a bit of the sniffles. I’m headed into uni for my pre-hospital placement prep for the next couple of weeks. Hope you have a great Monday!! #restdaybrags #teainbed #sundayrunday #restday #marathontraining
20 MILES complete 👊🏻⭐️ 9 miles solo then 4 miles with @lowri.brown then finished off with the @winterrunseries 10k and a pesky 0.7 mile cool down! Huge confidence booster of a long run 3 weeks out from the #tokyomarathon Congrats to everyone else who ran today!! #winterrun #london10k #marathontraining #runner #londonmarathon #runnergirls #race #10k
Instagram makes peoples runs seem so pretty when the reality is that most of my runs are done in the dark (or the rain) up and down the streets of Henley! 5 miles - 1 mile warm up, 3 x 10 mins at 7.45 pace, 0.5 mile cool down. Testing out the new @underarmouruk HOVR long distance shoes for a blog review but white trainers and rain don’t mix too well 😩🙈What’s your run reality vs Instagram? #marathontraining #henleyonthames #HOVR #underarmouruk #tokyomarathon #londonmarathon
PROGRESSION - working on my lateral lunges using a TRX to improve range of movement then body weight (eventually they’ll be weighted!) Working on my mobility with @function360physiotherapy - swipe left to see the progression (and get a great pic of my concentration face!) Do you stretch/foam roll your adductors? Those are the muscles in the inside of your thighs. Mine are TIGHT! @ Moorgate
I don’t workout to get thinner, I workout to get faster, stronger and more confident. I don’t share my workouts/runs for admiration but for motivation, inspiration and to share my dedication. This thought fits in so well with tomorrow’s blog post 😱I’m sharing more of the realities of running and training on my insta, even though the pictures might not be so pretty or get as many likes. It’s important for me to be real and honest! Why do YOU workout? Why do you share on Instagram? (Ps thanks for sharing this @triandrungirl @sarah_fitafter5) #thestruggleisreal #iamanathlete #marathontraining #shecanandshedid #motivation #fitnessinspiration #runner
Race recap from Saturday’s 10K is up (link in bio) and I’m just planning my 20 MILER for Sunday! My thought is to run 14 miles from my parents house to the start of the @winterrunseries 10k so that I can finish my LONG run with a 🏅 and all the food... Who else is racing this weekend? Anyone else running the Winter Run? 🏃🏽♀️👊🏻#longrun #sundayrunday #raceready #10k #20miler #richmondpark #winterrun #crukwinterrun
18 mile long run yesterday. I was supposed to run the second half faster than the first... however at mile 11.5 I hit ALL the MUD!! It was a challenge to stay on my feet, and I definitely screamed a few times as I slipped and slid all over the place! Another great long run in the books and great to meet a new local running friend @toni_1984. Tell me about your weekend runs... 🏃🏽♀️ #trailrunner #trailrunninglife #henleyonthames #thamestowpath #marathontraining #tokyomarathon #tokyomarathon2018 #londonmatathon #sundayrunday #longrun
Pinch me moment ⭐️I’m on the cover of Women’s Magazine!⭐️ When I signed up for my first marathon, I had no idea what the distance was, let alone how to train for it. I finished in 4.54.59 and was hooked... I’ve since run 8 marathons, and although I’m not fast, I am determined to improve! I can’t believe that this very average runner has made it onto the cover of such an awesome running magazine - I am so overwhelmed with gratitude to all of you who have made this happen!! ❤️ I’m talking about anxiety, depression and mental health in the mag, it’s very open and honest. I’d love you guys to pick up a copy and let me know what you think 😳🙌🏻 @womensrunninguk #womensrunning #marathoner #runningformentalhealth #muddyrunner #mentalhealth #anxiety #runandtalk
Value of Movement. What is the value to you? I am so grateful to running for providing me with space to think, time for myself, and a focus outside of work. It has taught me to become more driven and determined, increased my patience and fired up my love of movement. The days I start with a run are the best, that way, no matter what else happens that day, I’ve done something I love. ❤️❤️❤️❤️ Wearing @shopmatalan #ValueofMovement Souluxe Activewear ad 📷 @annarachphotography #iloverunning #6amrunner #ukrunchat #runner #irunthisbody #runforlife #whyirun #runformentalhealth #6amclub
I'll be ticking off my sixth and final Marathon Major in Tokyo in February...here's how you can run them all too!
Training for a Spring marathon? Here's how to avoid losing your toenails and what to do if they're already falling off 😱