You bought the best running shoes for your needs, wore the best running clothes, and were ready for the warm-up before your 10K training, but did you tie correctly your running shoes?
This may seem a simple task, but, tying running shoes correctly can affect performance, decrease the chance of injuries, and ankle pain, and prevent blisters.
Running for miles and miles can cause chafing, and blisters, and force runners to avoid running until they disappear. However, correctly tying our running shoes by tying a Runner’s Knot can help us avoid these problems, and provide more support for the ankles.
Here are 5 easy steps to tie running shoes correctly:
Step 1:
Put your shoes on and tie them as usual until you reach the last top holes that are in use for the “Heel Lock”.
Make sure you do not tie too tight and not too loose.
If there is a significant gap in the front or back of the shoe, the foot may slide back and forth, creating friction and blisters.
Step 2:
Now you should make a loop on each side, by pulling the lace and inserting it into the top eyelet on the same side.
An example of the Runner’s Loop is in the picture below.
Step 3:
Now, you should cross the lace through the loop on the opposite side of the shoe.
Step 4:
Tighten the laces by pulling them down and toward you, until you feel comfortable.
It should be not too loose and not too tight as this can cause inflammation of the instep, or reduce the blood flow to the feet while running.
Step 5:
Tie the laces as you would usually do. If possible, a double knot is recommended.
Now, you can start the warm-up and enjoy your running.
Here is a short and helpful video on how to tie running shoes with a “Heel Lock” and avoid blisters:
Troubleshooting:
- Slippery laces: If your laces keep coming untied during your run, try double knotting them or using a runner’s knot. A runner’s knot involves tying a second knot at the top of the first knot to create a more secure hold.
Additionally, make sure your laces are tied snugly, but not too tight, as this can cause discomfort and affect the fit of your shoes. - Discomfort or pain: If you are experiencing discomfort or pain in your feet, check your laces for any pressure points or areas where they may be too tight. Adjust the laces accordingly by loosening or tightening specific areas until you find a comfortable fit. You may also want to consider trying a different lacing technique or consulting a podiatrist for further guidance.
- Shoes feeling too loose: If your shoes feel too loose or floppy, try adjusting the laces to create a tighter fit around the midfoot or heel. This can help provide more stability and prevent your foot from sliding around inside the shoe. If the problem persists, you may need to consider getting a different size or style of shoe that better fits your foot shape.
- Laces breaking or fraying: If your laces are breaking or fraying frequently, try replacing them with a higher-quality pair made from durable materials such as nylon or polyester. You can also try tying them in a way that puts less stress on the lace itself, such as using a loop lacing technique or avoiding tying them too tightly.
By addressing these common issues, you can ensure that your running shoes are properly tied and provide the comfort and support you need for a successful run.
Tying Running Shoes Common Questions & Answers:
You need to measure the space in between the top eyelets of the shoe with your fingers. When you tie the laces, the shoe should be comfortable in the heel and mid-foot means not too tight and not too loose. Additionally, you should have two fingers between the eyelets. Three fingers mean there’s not enough volume and the fit is too tight.
The last eyelet in running shoes called also “runner’s loop” helps to prevent blisters when you’re running. This is done by stopping your feet from sliding inside the running shoes.
The heel should be snug at most, but still loose enough not to be constricting.
You can check if the shoes are laced too tight by placing your finger comfortably between the knot and the tongue of the shoe, and there is no pain in the instep of the foot.