How to Lace and Tie Running Shoes to Improve Your Performance

Although we’ve been tying our shoes since we were little, tying running shoes is a bit different and it requires more time and attention. Finding the perfect running shoe is important for runners and once you find a great shoe, with lacing techniques, you can personalize it even more to make it more comfortable and prevent blisters, calluses, bruising, and irritation. Here are four of the most common lacing techniques that you should try out before your next run. Be sure to check out the helpful video at the end of the article.

Heel Lock, aka “Marathon Lace Loop”

For runners who experience slipping or have narrow heels, lace up your shoes like normal and when you get to the top take your shoelaces and loop them through the eyelet of the back of the shoe on each side. You should have two loops on each side of the shoe and then you’ll take the shoelaces and loop them through the loops across from the lace and then tie them down.

High Instep

This technique is best for runners with a high instep. It works by creating a lacing pattern by skipping eyelets which adds volume in the mid-foot while reducing pressure.

Wide Feet

Runners with wide feet should skip eyelets for a horizontal lacing pattern that creates bars across the shoe instead of crisscross patterns. This gives more volume in the toe box.

Big Toe Pressure

To relieve pressure on your big toe, adjust the laces to redistribute the pressure away from the big toe. Start with one lace across the bottom and take the second lace to the top of the shoe, then use the bottom lace and crisscross it to the top.