Learning how to lace running shoes correctly is a simple step that can make a huge difference in your run. Properly laced running shoes can improve comfort and prevent injuries by distributing pressure evenly across your foot. Many runners never think about their lacing technique, but the right method can solve common problems like heel slippage, tightness over the instep, or numb toes.
This guide will walk you through several proven lacing techniques. You will find solutions for different foot shapes and running needs. Let’s get started with the basics you need to know before you begin.
How To Lace Running Shoes
Before you try any special patterns, it’s important to understand your shoe’s structure. Most running shoes have a series of eyelets or loops. These are the holes you thread the lace through. The bottom eyelets are near your toes, and the top eyelets are near your ankle. The way you use these eyelets controls the fit.
You should always start with your shoes completely unlaced. Loosen them wide open so you can insert your foot easily. This ensures you begin the lacing process from a neutral position. Forcing your foot into a partially laced shoe will not give you an accurate fit.
Essential Tools And Materials
You don’t need much to relace your shoes. The main component is, of course, your running shoe laces. Most shoes come with standard laces, but you might consider an upgrade.
- Standard Laces: These are the flat or round laces that come with your shoes. They work fine for most techniques.
- Elastic or Stretch Laces: These are designed for a more forgiving fit and are popular for triathletes for quick transitions.
- Longer or Shorter Laces: Different lacing patterns use different amounts of lace. If you switch to a method like the “heel lock,” you might need a slightly longer lace.
- Lace Material: Synthetic laces tend to hold knots better than cotton, which can stretch and come loose.
The Basic Criss Cross Technique
This is the default method used by almost everyone. It provides a good, general fit for runners with neutral feet and no specific pressure points. It’s the foundation for all other techniques.
- Insert the lace into the bottom two eyelets (closest to your toes) from the outside in. The ends should come out inside the shoe.
- Take the left lace end and cross it diagonally upward. Thread it from the inside out through the next right eyelet.
- Take the right lace end and cross it diagonally upward. Thread it from the inside out through the next left eyelet.
- Continue this criss-cross pattern all the way up the shoe.
- Once you reach the top eyelets, tie your shoes with a standard bow or a runner’s knot for security.
Heel Slippage And The Runner’s Loop
If your heel lifts up and down inside the shoe, it can cause blisters and instability. The Runner’s Loop, also called the Heel Lock or Lock Lacing, is the best solution for this common issue.
- Lace your shoes using the standard criss-cross method until you reach the second-to-last eyelet.
- Instead of crossing the laces to the top eyelet, thread each lace end from the outside in, creating a small loop on each side.
- Take each lace end and cross it over the tongue, then feed it through the loop on the opposite side.
- Now, pull the laces tight. You will feel the collar of the shoe tighten securely around your ankle.
- Finally, cross the laces and thread them through the top eyelets normally, or tie your knot directly using the ends.
Why The Runner’s Loop Works
This technique creates a locking mechanism that pulls the shoe’s collar inward and downward. It cradles your heel, preventing it from moving. It’s a game-changer for runners with narrow heels or those who wear minimalist shoes with a low heel counter.
Relieving Pressure On The Top Of The Foot
Some runners feel a painful “pinching” or pressure on the top of their foot, known as the instep. This is often due to a high arch or a prominent navicular bone. The “Window Lacing” or “Gap Lacing” technique can create instant relief.
- Identify where the pressure point is on your foot. This is usually over the highest part of your arch.
- Start lacing normally from the bottom eyelets.
- When you reach the eyelets directly below the pressure point, do not cross the laces. Instead, run the lace straight up on the same side, from the outside in to the inside out, skipping the cross.
- Continue the criss-cross pattern above the skipped eyelets.
This creates a “window” or gap over the sensitive area, removing direct pressure from the lace. It’s a simple but highly effective adjustment.
Solutions For Wide Forefeet
If the front of your foot feels squeezed, causing discomfort or numbness in your toes, you need to create more space in the forefoot box. The “Wide Forefoot” technique does just that.
- Begin by lacing the shoe from the bottom eyelets using a straight bar lacing (lace goes straight up, not crossing) for the first two or three sets of eyelets.
- This initial straight section applies less lateral pressure, allowing the material of the shoe to spread.
- After the straight section, switch to the normal criss-cross pattern for the rest of the shoe to maintain midfoot and heel security.
Lacing For Narrow Feet
Runners with narrow feet often find their foot slides forward or side-to-side inside the shoe. A parallel lacing technique can help create a more snug, uniform fit throughout.
- Start by threading the lace from the outside in through the bottom eyelets.
- Take the left lace and run it directly up the inside of the left eyelets, threading it from the inside out at each level.
- Do the same with the right lace on the right side.
- The laces will run parallel to each other up the shoe.
- Tie them securely at the top. This method pulls the sides of the shoe together more evenly than a criss-cross, reducing excess volume.
Preventing Toenail Problems And Black Toes
Black toenails are often caused by your foot sliding forward and your toes hitting the front of the shoe on downhill runs. While proper shoe size is crucial, a secure lacing method can hold your heel back. The most effective method for this is the Runner’s Loop (Heel Lock) described earlier. By locking your heel in place, you prevent the forward slide that leads to toe bang. Ensure you have about a thumbnail’s width of space between your longest toe and the end of the shoe to begin with.
Advanced Techniques For Specific Needs
Beyond common fit issues, there are lacing methods designed for very specific anatomical or injury-related concerns.
High Instep Lacing
Similar to window lacing but for a larger area. You use a straight, non-crossing section for a longer span over the arch before resuming the criss-cross near the ankle.
Toe Relief Lacing
If you have a sore toe like turf toe, you can unlace the bottom one or two eyelets completely to take pressure off the front of the shoe. This gives the toe more room to move without restriction.
How To Tie A Secure Running Knot
A knot that comes undone mid-run is frustrating and dangerous. The standard “bunny ears” bow is often not enough. Use this double-knot or surgeon’s knot for security.
- After lacing, tie a standard overhand knot to begin your bow.
- When you make the first loop (bunny ear), wrap the other lace around it twice instead of once before pulling it through to form the second loop.
- Pull both loops tight. The extra wrap creates significantly more friction, making it very difficult for the knot to loosen from the impact of running.
To untie it, you simply pull the ends of the laces, not the loops. This knot stays secure but is still easy to undo with a deliberate pull.
Common Lacing Mistakes To Avoid
Even with the right technique, small errors can ruin the fit. Here are mistakes you should watch out for.
- Lacing Too Tight: This is the most common error. It can cut off circulation and cause pain on the top of your foot. Your foot will swell during a run, so it should feel snug but not strangling when you start.
- Lacing Too Loosely: This allows your foot to slide, leading to blisters and a lack of control. The shoe should feel connected to your foot.
- Ignoring Pressure Points: Don’t just endure a hot spot. Adjust your lacing pattern to relieve it immediately.
- Using Worn-Out Laces: Old laces lose their elasticity and strength. They are more likely to break or not hold a knot. Replace them periodically.
FAQ About Lacing Running Shoes
How Often Should I Relace My Running Shoes?
You should relace your shoes whenever you feel a fit issue or buy a new pair. There’s no set timeline, but inspect your laces every few months for wear. If they are fraying or stretching out, it’s time for new ones.
What Is The Best Lacing Technique For Flat Feet?
Runners with flat feet often benefit from a standard criss-cross or a parallel lacing for a neutral, secure fit. The key is to ensure the midfoot is snug to prevent overpronation from causing the foot to roll inside the shoe. Avoid lacing the midfoot too loosely.
Can Lacing Fix Shoes That Are Too Big?
Lacing can improve the fit of a slightly roomy shoe, but it cannot compensate for a shoe that is a full size too big. Techniques like the Heel Lock can take up some volume, but if there is excessive space in length or width, you likely need a different shoe size. Proper fit is the foundation.
Are There Special Laces For Running?
Yes, you can purchase performance running laces. These are often made from durable, low-friction materials and may have features like reflective elements for safety or elastic properties for a dynamic fit. They can be helpfull for implementing certain advanced lacing patterns.
How Tight Should The Top Of My Running Shoe Be?
The top eyelets, near your ankle, should be snug but not restrictive. You should be able to slide a finger between the lace and your instep with your shoe fully tied. Your foot should not feel pinched, and you should have full range of motion in your ankle.
Taking a few minutes to learn how to lace running shoes properly is one of the easiest performance upgrades you can make. It costs nothing and can solve discomfort that you might have blamed on the shoes themselves. Experiment with these techniques on your next pair. You might find that a simple change in your lacing pattern makes your current shoes feel like new, allowing you to run farther and more comfortably than before. Remember that the goal is an even, secure fit that works with your unique foot shape.