You’ve chosen the best running shoes, put on your favorite gear, and are all set for your 10K training warm-up. But have you tied your running shoes correctly?
It might seem like a minor detail, but how you lace your shoes can significantly impact your performance, reduce the risk of injuries, and prevent common issues like ankle pain and blisters.
Logging miles can lead to chafing and blisters, often forcing runners to take unwanted breaks. However, by mastering the right lacing techniques, such as the Runner’s Knot, you can avoid these problems and give your ankles the support they need.
Table of Contents
Here are 5 Simple Steps to Tie Your Running Shoes Correctly:
Step 1:
Start by putting on your shoes and lacing them as you normally would, but stop just before the last top holes used for the “Heel Lock”.
Ensure that your laces are neither too tight nor too loose. If there’s too much space in the front or back of the shoe, your foot may slide, leading to friction and potential blisters.
Step 2:
Create a loop on each side by threading the lace through the top eyelet on the same side. This forms the basis of the Runner’s Loop.
Refer to the image below for an example of how the Runner’s Loop should look.
Step 3:
Next, cross the laces and insert each lace into the loop on the opposite side of the shoe.
Step 4:
Tighten the laces by pulling them down and toward you until they feel secure but comfortable. The laces should be snug enough to hold your foot in place without being overly tight, which could lead to discomfort or restricted blood flow.
Step 5:
Finally, tie your laces as usual.
If you can, a double knot is recommended to ensure they stay secure during your run.
With your shoes properly laced, you’re now ready to start your warm-up and enjoy a comfortable, injury-free run.
Here’s a brief and helpful video by Illumiseen on how to tie running shoes using the ‘Heel Lock’ technique to prevent blisters:
Common Lacing Issues and How to Fix Them:
- Slippery Laces: If your laces keep coming untied during your run, try double-knotting them or using a Runner’s Knot. This involves tying a second knot over the first to create a more secure hold. Also, ensure your laces are snug but not overly tight, as tight laces can cause discomfort and affect your shoe’s fit.
- Discomfort or Pain: If you’re experiencing discomfort or pain in your feet, check your laces for any pressure points or overly tight areas. Adjust the laces by loosening or tightening specific sections until you find a comfortable fit. If the issue persists, consider experimenting with different lacing techniques or consult a podiatrist for further guidance.
- Shoes Feeling Too Loose: If your shoes feel loose or floppy, try adjusting the laces to create a more secure fit around the midfoot or heel. This can help provide better stability and prevent your foot from sliding inside the shoe. If the issue continues, you might need to consider a different shoe size or style that better matches your foot shape.
- Laces Breaking or Fraying: If your laces are frequently breaking or fraying, consider replacing them with a higher-quality pair made from durable materials like nylon or polyester. You can also reduce stress on the laces by using a loop lacing technique or by avoiding tying them too tightly.
By addressing these common issues, you can ensure your running shoes are properly laced, providing the comfort and support you need for a successful run.
Window Lacing: A Technique for Relieving Pressure on the Top of Your Foot
If you’ve ever experienced discomfort or pressure on the top of your foot while running, the Window Lacing technique may be the solution you need.
This lacing method is designed to alleviate pressure in this sensitive area by creating a “window” of space where the shoe’s laces do not cross directly over the top of your foot.
Who Should Use the Window Lacing Technique?
The Window Lacing method is particularly useful for runners who:
- Experience pain or discomfort on the top of the foot.
- Have high arches, which can cause the shoe’s tongue to press uncomfortably against the foot.
- Feel that their shoes are too tight across the top, even when the rest of the shoe fits well.
How to Perform Window Lacing:
- Start Lacing Normally: Begin by threading your laces through the eyelets as you usually would, but stop just before the area where you feel the most pressure on the top of your foot.
- Skip the Eyelets: When you reach the pressure point, skip a pair of eyelets on each side. Instead of crossing the laces over the top, thread each lace directly up to the next eyelet on the same side, creating a gap or “window” over the pressure point.
- Continue Lacing: After skipping the eyelets, continue lacing your shoes normally until you reach the top.
- Tighten and Tie: Adjust the tension of the laces to ensure a secure but comfortable fit, then tie your shoes as you normally would.
By creating a space where the laces don’t press directly on the top of your foot, the Window Lacing technique can help you achieve a more comfortable run, reducing the risk of pain and discomfort.
Tying Running Shoes: Common Questions & Answers
When tying your running shoes, aim for a snug fit that’s comfortable around the heel and midfoot. To check, measure the space between the top eyelets with your fingers. Ideally, you should be able to fit two fingers between the eyelets. If you can fit three fingers, the shoes are too loose; if you struggle to fit two fingers, they may be too tight.
The extra eyelet, often referred to as the “Runner’s Loop,” is designed to prevent your feet from sliding forward in the shoe, which can cause blisters. By using this eyelet to create a loop, you secure the heel more effectively, providing better stability during your run.
Your running shoes should be snug, particularly around the heel, but not overly tight. A good rule of thumb is to ensure you can comfortably place one finger between the laces and the shoe’s tongue. This allows enough space to avoid constriction and discomfort, particularly over the instep.
Your shoes should feel secure without any noticeable pressure points. If your feet feel cramped, or if you experience pain or numbness, your laces might be too tight.
Conversely, if your foot slides inside the shoe, or if you feel instability, your laces may be too loose. Adjust the laces as needed to find a balance that provides both comfort and support.
Yes, different lacing techniques can address specific foot issues like high arches, wide feet, or heel slippage. Techniques such as the Window Lacing or Runner’s Loop can help alleviate pressure points, improve fit, and enhance overall comfort while running.