When you’re buying new running shoes, there’s a whole list of factors to consider: arch, gait type, environment, mileage. You’ve gone to the store, had a fitting and even walked around in a few different styles. You’ve researched brands, materials and new footwear technologies. Finally, you find them: the perfect pair for your run…

…and they still rub.

Now what?

The way you’re lacing your running shoes can have a big impact on how they fit and feel as you stride. Narrow feet? High arches? Blackened toe nails? There’s a shoe-lacing technique to help with that. So before you toss out your favorite footwear, consider these eight methods for lacing your running shoes”



High-arch lacing can help alleviate tightness and add comfort to your shoe’s fit by opening up the middle of the lace pattern.


  • Lace the shoe with a crisscross through the first set of eyelets.
  • Thread the shoelace only through the sides.
  • Tie up the shoe through the next two eyelets or more as usual.


Do your running shoes feel too tight? This method evenly distributes the laces for less pressure and added comfort.


  • Lace the shoelaces in parallel fashion without the standard crisscross.
  • Thread by feeding the shoelaces underneath every other eyelet.
  • Tie up the shoe as usual.


This lacing technique can help provide greater support to the ankle and make sure your shoe isn’t too tight.


  • Lace the shoes as usual until the second-to-last hole.
  • Go straight up into the final hole without crisscrossing the laces.
  • Thread the shoelace through the loop onto the other side.
  • Tie the shoe up as usual.


This pattern of lacing can help lift the toe cap of your running shoe to give your toes more space.


  • Lace the shoelace from the big toe to the top eyelet on the opposite side.
  • Thread the other side of the shoelace at each bottom diagonally and at the top parallel to each hole.
  • Tie up the shoe as usual.


Wide forefoot lacing can allow for more space for the forefoot and in the toe box of your running shoe.


  • Begin by threading the shoelace only through the sides.
  • From the midfoot upwards, start tying with a crisscross.
  • Tie up the shoe as usual.


Skipping an eyelet and using crisscross lacing can make your running shoes tighter.


  • Begin by lacing the shoes with a crisscross.
  • Skip an eyelet and thread the shoelaces in crisscross fashion.
  • Lace with the usual crisscross pattern and tie up the shoe.


By skipping one or two laces, you can create more space for the midfoot.


  • Lace the shoe with a crisscross.
  • Thread the shoelace only through the sides around the midfoot.
  • After the point of discomfort, start tying with a crisscross again.


This style of lacing can help loosen the entire shoe to give your foot more space and comfort.


  • Lace the shoe with a crisscross.
  • Thread the shoe in crisscross fashion every other eyelet.
  • Tie up the shoe as usual.

By perfecting the fit of your shoe with the right lacing technique, you’ll be ready hit the ground running.

Ready to get started? Print our Running Shoe Lacing Techniques guide here and experience the difference it can make in your run.

Dial in the Perfect Fit Using These Running Shoe Hacks

A little too loose? Not quite snug? Learn the right way to tie running shoes to keep your feet securely locked in while you put down miles.

Thought the art of tying knots was just for sailors and hobbyists? Think again. As it turns out, learning how to lace running shoes (the proper way!) can make a ton of difference when it comes to scoring the perfect fit. And let’s face it—running in comfy shoes makes it that much easier to get up and get out on days when running motivation is a little low.

Once you get heel lock lacing down, loose rear foot regions and frustrating slippage will turn into problems of the past. Whether you need to learn a runners knot for a loose heel or want to take some tension out of your laces to accommodate a high foot volume, we can help. Read on for everything you need to know about lacing running shoes; you might just be able to salvage those sneakers you thought were stretched beyond repair!

  • What is a runner’s knot?
  • Techniques to lace running shoes
  • Tips for the best running shoe fit

What is a runner’s knot?

Ever notice the two extra eyelets at the top of your running shoes? Yeah, they’re not for nothing. You can use each extra hole to create a runner’s knot, sometimes known as a runner’s tie, runner’s loop, or simply lock lacing. Heel lock lacing helps prevent heel slippage, which can be incredibly frustrating and distracting. You’re gaining momentum, building grace, all of a sudden your heel starts sliding around the back collar, and soon all you can think about is making micro-readjustments on almost every foot fall. Or maybe your shoe fits you perfectly… except not during descents, in which case your heel slides down and forces your toes to slam into the front of the toe box. Again, and again, with every repeated landing. Yeah—not our version of a fun time.

Luckily, this is totally preventable! Lacing running shoes with a runner’s knot helps ensure your best fit by keeping your heel firmly locked in place with a super snug fit, protecting against not only heel slippage, but also blisters caused by friction and irritation. It keeps the heel area nice and tight without constricting the rest of the shoe, meaning you can finally say bye to those black toe nails. To perform heel lock lacing on running shoes:

  1. Begin with the crisscross method from the bottom up, but stop before the final eyelet.
  2. Take the left lace of each shoe and use it to create a loop in the top-left eyelet.
  3. Repeat the same process with the right laces and top-right eyelets so that each shoe has both a left and right loop on the outer, upper, eyelets.
  4. Crisscross the remaining laces and insert them through the loops.
  5. Pull tightly to create the actual “lace lock” and then tie a balanced knot to keep the laces in place.

Heel lock lacing might take a bit of trial and error until you find the perfect balance between too-tight and too-loose, but with a couple tries, you can enjoy a much comfier ride.

Techniques to lace running shoes

Heel lock lacing and runner’s knots aren’t the only strategies you can try to secure a better fit; whether you have high or low insteps, there are a few different ways you can make small tweaks to your laces to better accommodate your unique foot shape.

Lacing running shoes for high insteps or high-volume feet

If the top of your foot falls asleep or gets irritated, you probably have a high instep. Your shoe isn’t providing your foot with the volume it needs. This lacing pattern will create the extra room you need for a less irritating fit.

If you need to alleviate pressure points on the tops of your feet, you can also try window lacing (AKA “box lacing”), in which you skip an eyelet to reduce tension across tight areas. Just unlace your running shoes down to the eyelet that’s giving you grief and retie them, skipping over the problem area.

Lacing running shoes for narrow or low-volume feet

If your foot slides around too much in your shoe and tightening the laces doesn’t help, just follow this lacing pattern. This lace lock system will reduce excess volume in your shoe for a more secure fit.

Tips for the best running shoe fit

Of course, heel lock lacing and knot-tying prowess are no fair substitutes for a pair of properly fitting running shoes! If you’ve outworn your current threads a need some new running shoe laces, be sure to get a similar shape (oval or flat) as your originals and use the lacing method best suited to your feet. If you can’t dial in a comfy ride—free of pain and irritation—it might be time to ditch your current trainers in favor of a better-fitting pair.

  • Choose the right pair. If you’re not sure how to choose running shoes based on your ideal cushion level are pronation style, be sure to read up on it. Learning about your target underfoot sensation and arch type can help narrow down your selection, as well as solve any pain you might have from overpronation.
  • Know the right fit. Are you sure you know how running shoes should fit? Enough room up top for your toes to play the piano, if they could, with a snug wrap around the midsole? If you don’t know the right size in length or width you should be shopping for, you could miss the mark altogether, and heel lock lacing won’t even matter.
  • Wear insoles. Runners who could use a little more arch support in their trainers might be able to purchase orthotic insoles for a more supportive fit without shelling out the big bucks investing in an all-new pair of trainers.

If you’re still struggling with finding the right running shoe or don’t what to deal with the hassle of knot-tying and heel lock lacing, enlist the help of Road Runner Sports 3D Perfect Fit System! We’ll fetch you a few suggestions based on your unique needs so you can start to enjoy running in a shoe that feels tailor-made just for you.

How to Tie Your Running Shoes (Yes, There Is a Better Way!)

Many believe that tying your shoes is like riding a bike. Growing up, your parents or your nana teaches you how to do it, and then you’re sorted for life, right? Not so fast. What if we told you that perhaps your go-to way of lacing up isn’t ideal? Or, better yet, what if changing the way you tied your running shoes could help you run more comfortably and with less issues? Intrigued? You should be. Because the way in which you tie your running shoes can literally make or break a run.

Here’s everything you need to know about creating your most comfortable running experience through finding the best way to lace up and tie your running shoes.

Lacing Up vs. Tying

First off, let’s just differentiate between lacing up your shoes and physically tying the knot. And no, we’re not splitting hairs here! Both of these are equally important. Why? Because, firstly, the way in which you lace up can actually help accommodate your feet’s status quo. High arches? Wide feet? Narrow heels? There’s a lacing method for that. And, secondly, tying a knot that won’t come undone halfway through your run is essential for both eliminating frustration and nailing that PB.

First up, then: Tying the perfect knot.

Tying the Perfect Knot

We’ve all experienced the frustration of having to stop mid-run to fix straggly laces. Or almost taking out a fellow runner who stopped mid-race to do the same! And you know what? It’s completely preventable. Because according to the experts, the difference between shoelaces that come undone and shoelaces that stay put is as simple as replacing a granny knot with a reef knot. A granny what, you ask? Don’t worry. Here’s the blow-by-blow.

The first giveaway that you’re doing it granny-style is a crooked bow. If the loops of your bow are vertical, i.e. pointing up to your ankle and down to your toes, then you’re in the granny camp. But don’t worry. Going from granny to reef is as easy as one-two-three:

  • Step 1: Cross the left lace over the right lace, then pull through.
  • Step 2: Make a loop (or bunny ear) with the lace that is now on the left, and bring the right lace right around it (towards your ankle, not your toes).
  • Step 3: Feed the right lace through the hole that has formed, grab hold of both loops, and tighten. Voila!

But what exactly makes a reef knot so ideal? The secret is in the tension. While lace tension that is generated by your moving feet continues to tighten a reef bow as you run, the opposite is true for granny bows. In the latter, tension in the bottom half of the bow will loosen the top part as you move.

Lacing Up

So with that sorted, let’s move on to lacing up. And this is where it gets a bit more complicated. Because while there is purportedly only one way to tie the perfect running bow, there’s numerous foot shapes and issues to be addressed through different lacing techniques. But we’re going to try and keep it as simple as possible.

First off, have a look at the foot shapes and issues listed below. Choose the one that relates to your feet, grab your running shoes, and follow the instructions step by step. Granted, these instructions don’t not make for scintillating reading. But finding a lacing technique that is best suited to your feet will be more than worth it.

1. Lacing suited to high arches and wide feet

For high arches or wide feet, try the following lacing method (see image here):

  • Step 1: At the bottom eyelets, thread the shoelace straight across, from the inside to the outside.
  • Step 2: Use criss-cross lacing until you reach the part of your feet that needs more space.
  • Step 3: At this highest or widest part of your foot, let the laces go straight up to the next set of eyelets.
  • Step 4: Continue with criss-cross lacing once you’ve passed the highest/widest part of your foot.
2. Lacing suited to runners experiencing heel slippage

If the heel of your running shoe slips on your runs, creating blisters and pain, then try the following lacing method (see image here):

  • Step 1: Lace up your running shoes to the second eyelet from the top using your go-to lacing method.
  • Step 2: Thread the laces straight up on the outside and in again to the inside through the top eyelets.
  • Step 3: Cross the lace ends and pass them through the vertical “loops” created on the outside of the top two sets of eyelets.
  • Step 4: Tie a bow as normal.
3. Lacing suited to runners with narrow feet

If you have narrow feet, try the following lacing technique (see image here):

  • Step 1: Use criss-cross lacing up to the midfoot, making sure that you end with laces coming from the inside to the outside of the shoe.
  • Step 2: Create a loop by pushing the laces back through the hole it last exited.
  • Step 3: Thread the laces to the opposite side of the shoe.
  • Step 4: Continue with criss-cross lacing to the end.
4. Lacing technique for easing tightness across the top of the foot

If your running shoes feel tight across the top of the shoe, try the following technique for relief (see image here):

  • Step 1: Thread the lace straight across, from the outside to the inside of the bottom eyelet.
  • Step 2: Thread the left lace straight up, on the inside of the shoe, and then straight across, on the outside of the shoe.
  • Step 3: Thread both laces straight up, on the inside of the shoe, skipping an eyelet each.
  • Step 4: Let both lace ends go straight across, on the outside, and in again through the adjacent eyelets.
  • Step 5: Alternate, as detailed, until lacing is complete.
5. Lacing for taking pressure off the big toe (and decreasing the chances of a black toenail!)

If the nail of your big toe has turned black on one too many occasions, try the following lacing technique (view image here):

  • Step 1: Start off by threading the one end of a lace through the eyelet closest to, but opposite, your big toe.
  • Step 2: Pull the lace through, but leave enough to tie a bow at the end.
  • Step 3: Now pull the lace through the eyelet closest to your big toe.
  • Step 4: Take the lace to the lowest eyelet, opposite your big toe, and thread from the inside to the outside.
  • Step 5: Keep lacing diagonally up, until the lace reaches the top end of the shoe and tie as normal.

It’s Science

And before you brush all of this off as claptrap, consider this. A 2009 study published in the Journal of Sports Science found that both the tightness and pattern of running shoelaces directly influenced the impact force and pronation of runners’ feet. Food for thought, no?

So why not give the experts the benefit of the doubt and experiment with the suggestions above? Start with the reef knot and work your way up to some personalized lacing patterns. You might just be setting yourself up for your most comfortable running experience to date!

Tying your running shoes. It’s something so simple, yet so many runners still do it incorrectly.

While it should be easy to properly knot your shoes, there’s more than one way to tie a standard shoelace knot. When runners end up with a final product that won’t stay in place, it’s usually because they are tying a granny knot.

Related Stories

If circumstances put you in the granny camp, you are doomed to looseness, stooping, and retying. Crooked bows—sitting vertical from ankle to your toes—are the visual giveaway.

To keep your laces nice and snug, you need to fashion a reef knot, where you tie the starting knot in one direction, and the finishing bow in the other. Reef loops fall gracefully to the left and right sides of the shoe.

Follow the chart below to see if you’re lacing your shoes correctly for every run.


For more information on how to keep your laces tight, pick the right shoes, and more, follow these tips from the Runner’s World test editors.

There isn’t a single shoe you can buy that’s perfect for all conditions and workouts. On long runs, wear a cushioned trainer for support. On race day, break out those racing flats. —Amanda Furrer

Gray shoes are perceived as heavy. Shoes without black rubber are perceived as having bad traction. Point? Don’t judge a shoe based on its looks.—Jeff Dengate

You CAN run on a trail with a road shoe. Dirty shoes are your friend.—Derek Call

Don’t buy a shoe based on a cushy insole. Softness there doesn’t equate to softness while you’re actually running. Find a store that will let you take shoes for a test run before you buy.—Amy Wolff

Every year, make yourself try a different shoe. As your body changes and your goals change, your needs from your footwear are going to change. too.
—Pat Heine

Midsole wear is a great indicator of when it’s time to replace a shoe. Pull the footbed out and feel for significant depressions near the balls of your feet.—Dan Roe

Shoes don’t injure people. More often than not, an injury arises from an error in your training.—J.D.

I used to think the lightest shoes were the fastest; now I’m opting for heavier, more built-up trail shoes because I need the grip and cushioning. Bonus: I’m still clocking huge PRs.—P.H.

How to Lace Running Shoes to Prevent Injury and Increase Comfort

Running is pretty simple. One foot in front of the other, and all we really need are good running shoes, but you need to know how to lace up running shoes if they are to help you the most, especially if you have high arches or shin splints.

Injury risk is higher if you do not use the best way to lace up running shoes, which we are going to show you today. If you have wondered what that top hole on your running shoes is for, we will show you and make sure that you feel comfortable regardless of whether you have a wide forefoot or narrow foot.


Most biomechanics and physiology researchers focus their efforts on big topics like injury, performance, and health.

And rightly so.

We as runners are famous for ignoring preventative help until an injury creeps up, then suddenly we are paying attention.

Don’t worry, its a common trait we all share.

Most of the research papers are usually centered on fundamental issues like foot strike, pronation, and breathing while running.

But, fortunately for us, a few researchers take the time to investigate some of the lesser but still important topics.

For example, a while back, we looked at some scientific studies on chafing and blistering in runners—something that many of us suffer from…especially if we are not lacing up our shoes correctly!

Is There a Best Way to Lace Running Shoes?

One particular research group, headed by Marco Hagen at the University of Duisberg in Germany, has published several papers on just that question.

The first of these papers, published in 2008, looked at the biomechanics of twenty distance runners moving at 8:00 mile pace on a treadmill under a variety of different lacing conditions.

Data on impact force, pronation, and the pressure under the sole of the foot were collected.

All runners wore the same shoe, a Nike Air Pegasus, but laced several different ways.

As do most running shoes, the Pegasus has six eyelets on each side, plus a seventh at the top which is slightly offset from the rest.

Here’s where it gets interesting:

The first three lacing conditions involved tying the shoes (with the normal 6-eyelet cross lacing) with different tightnesses, “weak,” “normal,” and “tight,” as perceived by the subjects in the study.

After that, the researchers tested some additional lacing patterns, including an incredibly lose two-eyelet lacing (using only the first and second eyelets, a three-eyelet lacing (using the first, third, and fifth), and a seven-eyelet lacing using a “heel lock” loop on the final shoe eyelet, as depicted below.

Anyone want to guess what they found?

Normal lacing vs seven-eyelet heel lock lacing

The results showed that shoes tied tightly reduce pronation velocity and, more importantly, reduced impact loading rates.


As you might have guessed, the looser and less comprehensive lacings using only two or three eyelets resulted in increased impact loading rates and pronation velocities.

Pronation has not been reliably tied to injury rates, but impact loading rates have, so a reduction in loading rate by simply tightening your shoes is noteworthy.

A tight lacing also reduced localized pressure on the outside of the foot, likely by pulling the heel deeper into the shoe’s insole.

But did you expect this?

There was a downside—the runners consistently reported the tight-laced condition as being one of the least comfortable.

However, Hagen et al. found that the seven-eyelet “heel lock” lacing at a normal tightness was just as effective at reducing impact loading rates, pronation velocity, and plantar foot pressure as the standard six-eyelet lacing tied tightly.

It get’s better:

In a later study, Hagen and his colleagues conducted a similar experiment, however, this time they added a measurement of the pressure on the top of the foot.

This is an important step forward, as increasing the tightness of your laces increases pressure over the top of the foot, including the navicular bone and the extensor tendons that cross the ankle.

While these areas are not injured very often, injuries to the navicular and extensor tendons can be very bothersome.

None of us want a stress fracture in one of those high risk areas!

Using a similar experimental procedure, Hagen et al. tested fourteen male runners using only the normal six-eyelet lacing, the seven-eyelet heel lock, and a variant of the heel lock in which the sixth eyelet is skipped.

The results showed that the two lacings that utilize the seventh eyelet result in lower pressures on the top of the foot without sacrificing any significant amount of stability in the foot’s contact with the insole of the shoe.

Check this out:

The special heel lock which skips the sixth eyelet (pictured below) was particularly effective at reducing pressure on the top of the foot.

Seven-eyelet heel lock lacing and special heel lock lacing which skips the sixth eyelet.

One lacing style I was disappointed that Hagen did not investigate is “ladder lacing” (sometimes called “Lydiard lacing” after Arthur Lydiard, who advocated its use in some of his books in the ‘60s and ‘70s).

Ladder lacing is a technique which (purportedly) reduces pressure on the top of the foot by not allowing the laces to cross over the middle of the metatarsals.

I would be interested to see whether this preserves shoe stability while reducing pressure on the top of the foot.

Image courtesy of http://www.fieggen.com/shoelace/straightbarlacing.htm.

Additionally, many shoes today come with straps instead of eyelet holes.

It’s unclear whether these provide any additional stability or advantages compared with regular eyelets. As always, there’s more research to be done!

Which is the Best Way to Lace Up My Running Shoes?

For the average runner, Hagen’s work highlights the importance of lacing up your shoes snugly.

Most runners would probably be well-served by using a heel-lock lacing to increase the stability of their shoe and decrease their impact loading rates.

If you are prone to injury on the top of your foot, or if you find tight or high lacing uncomfortable, try using the special heel lock, as it has all the benefits of the regular heel lock or tight normal lacing, but with less pressure on the top of the foot.

And lastly, don’t forget to double-knot your shoes!

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We spent 284 hours researching and testing lacing techniques for running shoes. Here, you’ll find our best recommendations. Enjoy.

This guide works for running shoes, hiking boots & shoes, training shoes, sneakers, basketball shoes and any other athletic footwear as well as everyday wear. It’s written specifically for running though.

In running, there are a lot of factors that could secure the fit and comfort of the feet. Even if your shoes feel great during your first try, there could be times that the upper construction will rub on your foot the wrong way. Each pair of feet is unique, which is why using the right lacing technique and proper knots will matter in your running performance. In this article, you will learn to relieve the foot fatigue or nagging pain by adjusting the laces right.

Runners lacing techniques are basic to master. They can help you or fail you depending on

  • the lacing material;
  • the number of holes;
  • the type of knot you use to secure the laces;

Despite being a minor issue, getting the lacing perfectly will make a big difference in the overall comfort and support of your shoes. We have reviewed some scientific studies to present the results of these investigations for the best lacing techniques and their influence on running experience.

Lacing Techniques for Various Sizes

Choosing the right shoe type and sizing will basically provide you with better performance and comfort; however, if you want to maximize them for the long haul, mastering the right lacing techniques will keep you in your top shape on the trail or track.

Not all shoes are created to accommodate every foot size. Adidas Ultra Boost Uncaged and New Balance Fresh Foam Cruz are different. In fact, there are instances when there are areas wider or tighter than the other. This can be quite tricky, especially if your foot does not have the standard size.

We’ve got solutions for two opposing issues:

  • those with wider forefoot or wide feet in general will be able to adjust their shoes to accommodate better toe splaying and flexing;
  • narrow-footed runners will not dwell on wide measurement problems anymore.

With the lacing techniques shown in this article, you can secure a compact fit and ensure a well- supported ride on the track and trail.

Wide forefoot lacing technique

If you feel high pressure at the forefoot you might find this lacing useful.

Wide feet in general lacing technique

On the other hand, if your feet are wide in general, the lacing below can solve your inconveniences.

Wide forefoot is not an uncommon problem and some brands offer wider shoes models. If this kind of lacing doesn’t help you, probably you could try some of these shoes for wide feet like Nike Free 5.0.

Having narrow feet, on the contrary, means that even if you get the length properly, there is a possibility that a running shoe will feel roomy at the heel, forefoot, or it may even be a combination of the two. Though women encounter this issue more often, anybody can find too much volume in his or her shoe.

Narrow feet lacing technique

This lacing technique can aid you in perfecting the grip for a narrow foot.

Although, having narrow feet is a less popular discomfort, some brands do provide models satisfying this need.

Bear in mind that you need more room when it comes to running. Having a compact shoe is a must; however, if you cannot flex normally or the shoe hinders you from proper toe splaying, this could affect your performance.

Make sure to ease the pressure of the lacing. Lacing that is too tight may seem to keep your feet from slipping; however, this could hinder the normal blood flow, leading to numbness and bruising in the end.

Learn to flex your foot inside your shoe before hitting the course and see to it if you are comfortable enough with the interior. If not, adjust the lacing system to fit your needs.

Lacing Techniques for Different Arch Types

Runners have varying arch types. There are high to low arches, which affect the overall performance. First and foremost you need the right shoe for pronation control. But that’s not it: you would also need to implement proper lacing technique to keep your foot from foot fatigue.

High arches lacing technique

Many people may not know it, but there are lacing techniques that work better with specific arch types. Under pronators or supinators commonly have high arches, which means they are vulnerable to the outward foot roll motion while running.

This lacing technique above will help the shoe provide decent support to prevent supination from getting in the way of comfort.

Too tight on top lacing technique

Sometimes having high arches means that every pair of shoes rubs the upper part of your feet, thus keeping you from enjoying running. That needs to be changed. See this.

This lacing is also called “parallel lacing” or “lydiard lacing”, and many runners use it daily to ease the pressure at the top of the shoe and perfect their run.

High midfoot lacing technique

Over pronators will benefit from the lacing technique for high mid-foot in order to improve stability on the track or trail.

Finish the lacing off by securing the top holes to ensure that your mid-foot is held in place on the midsole.

Yet another common problem is having flat feet. Some people assert that stability shoes is what you need to look for, the other claim that barefoot or neutral is a better option. A whole industry is aimed at relieving you from this pain-problem with special types of shoes and orthopedic soles.

Flat feet lacing technique

There is no definitive answer to this question, though we may advise you a lacing technique helping to prevent overstretching of plantar fascia and medial tendons traumas.

This special lacing technique for flat feet can advance your experience.

Another small tip: you can try to follow any advice given to overpronators. Fixing your feet this way may relieve you from discomfort after a run.

Whichever type of arch you have, the main thing to keep in mind is that when you put on and lace your shoes, it should bring you the air of self-confidence. Don’t you dare to start a run until your feet feel secure and you are ready for action!

Lacing Techniques for Better Performance

The key to better performance is a comfortable shoe interior. Once running starts, the runner would have to set his mind on finishing the course, unless his willpower is threatened by a detail or two:

  • toe pains;
  • heel slipping;
  • ankle discomfort, etc.

Heel slipping lacing technique

Keeping the foot in place is absolutely crucial while in motion. Heel slipping may result in instability and distraction, which may eventually lead to accidents. That’s where this technique can come in handy.

And there’s more to it. It has been scientifically asserted, that using the 7th lace hole and making a loop lacing lock can enhance your performance.

University of Duisburg Essen in Germany presented interesting results as to how the lacing tightness and the number of laced eyelets influence the effectiveness of running shoes in use. They say 7-eyed lacing with tight grip is better than regular 6-eyed one in reducing the risk of lower limb injury, and it feels just as comfortable. You can read the full study here.

Furthermore, it was experimentally proven that using runner’s loop lacing technique can boost your foot stability, improving the quality of your run. This study by The American Sports Medicine Institute and Auburn University School of Kinesiology also claims that this 7-eyed lacing is of help in reduction of plantar and dorsal pressure.

Don’t be afraid to lace your shoe tight.

As is shown in this particular study by the Dutch EMGO Institute for Health and Care Research, more secure, tighter lacing is recommended even for diabetic runners. It works well because comfortably tight grip reduces plantar pressure and in-shoe displacement.

Toe pains lacing technique

Painful cramping can be battled with shoes’ lacing adjusted for better toe splaying. With more space available in the forefoot there is lesser risk of toe pains and no numbness to deal with.

This technique is a great tool for battling black nails and forefoot discomfort. Try it out.

Any habitual runner will agree that at some point his feet were still feeling sore after the previous run when he or she was about to hit the road as usual. Foot fatigue is a natural issue, and everyone becomes its victim sooner or later.

Swollen feet lacing technique

We might be able to offer you a tiny tool that really helps with swollen feet – a lacing technique designed for the cases like this.

Now your willpower is not challenged by another issue: feet are placed right, and the road awaits. Go for it!

Skipping the Laces

While there are some models that have skipped the lacing system altogether, most athletic shoes will require you to lace down the front to prevent the shoe from being dislodged.

One area too tight lacing technique

This technique can help runners adjust their shoes if one area is too tight.

By applying it right, you can even out the pressure and avoid foot fatigue.

There are runners comfortable with more room and breathability in the interior of the shoe when it comes to running. For their demands their is a supply: a special lacing technique, that allows changing the tightness of the grip during the run.

By applying it right, you can even out the pressure and avoid foot fatigue.

Narrow heel + wide forefoot lacing technique

There are runners comfortable with more room and breathability in the interior of the shoe when it comes to running. For their demands their is a supply: a special lacing technique, that allows changing the tightness of the grip during the run.

You can adjust it by pulling or loosening the laces to adapt the shoe to your feel.

Some shoes have lace pockets to keep your laces out of the way. This will minimize the distraction and lessen the chances of stepping on them. If your shoes do not have lace pockets, make sure to tuck them in before you start your course.

Making a perfect knot

Needless to say, no matter how perfect is the fit of the shoe, constantly untangling laces’ ends can drive you nuts, and take all the tranquill of your beloved run.

We browsed hard and came up with the best ways to tie running shoes, and tested them.

There are plenty of ways to tie your shoes, even better – there is a wonderful portal, dedicated solely to tying your shoes in 1000+ different ways. However, when it comes to running security is put forward, and we have selected the 3 best ways to tie your running shoes fast and lasting.

Ian knot

First one is the Ian knot. It is known on the web as the perfect way to make a bow before you clip your eyes once.

It is fast, easy to do and let’s agree on this: we do need our lacing to be complete with a knot that takes 1 second from start to finish.

Ian’s Secure Knot

Our next pick also roots back to Ian’s website, it is called the Ian’s Secure Knot

Though it isn’t as fast and easy to do as the previous one, we can confirm – this one won’t let your laces go wild on long distances, such as marathon runs, etc.

Surgeon’s Shoelace Knot

The last, but definitely not the least for us is the Surgeon’s Shoelace Knot.

This type of laces tangle is fairly similar to the most popular way of tying athletic shoes. Even so, thanks to the additional loop it became a much securer choice for long-distance or treadmill running.

Fun Facts

Running shoes lacing is not all about crunchy facts.

Shortest lacing ever

It all started with John H. Halton taking a mathematical approach. He decided to look at laces as if it was a merchant who needed to cover all his businesses, walking on each of them only once, and going back the shortest way. So our “gentleman” starts his course in the upper left hole, and finishes in the upper right one.

After a long and exhaustive quest the scientist arrived at the conclusion. He named 3 basic lacing techniques:

  • American standard (aka zigzag);
  • European standard;
  • Shoe-store lacing.

Basic lacing techniques

This small graphic shows the 3 basic lacing techniques.

American is the shortest, and therefore takes the 1st place, two next ones share the same lace length. You can find this fun science useful if your laces are too short, and it also works great if the eyelets are suited inconsistently.

One-handed lacing

Life can offer various situations to deal with, and consequently, people found out ways to deal with them. Imagine one of your hands is busy with coffee, heavy bags, or it is the only way you can hold yourself over an abyss – there’s a way. You can lace your shoes up using one hand only:

Perhaps, it’s not the easiest way to buckle up your running shoes, but you can use it to impress friends at a party, or maybe save a life using it. You never know!

Hand-free lacing

Some people find that lacing takes up too much time, and they would fancy way how to lace shoes without tying. On October 21 2015 Nike officially announced a release of a perfect treat for this crowd: self-lacing shoes.

The idea was not new: back in 80’s Robert Zemeckis released a time-travel movie “Back to the Future”, where the main hero discovers in a far from his perspective 2015 a very fancy pair of Nike self-lacing shoes. This marketing trick worked well for the company, who sponsored the film production.

And there’s more to it. Nike keeps working on adaptive lacing, while the first models already made quite a shush on the web.

There are a lot of lacing techniques that you can use, depending on what you want to adjust. Bear in mind that not all lacing techniques work for everyone. It is best if you try a technique and do a few runs around the house prior to hitting the pavement. If you still feel discomfort, you can adjust accordingly.

Lacing techniques influence performance, comfort and fit, so make sure to memorize the best ones for your casual or professional running.

– Watch –

As somebody who has competed in a variety of sports over the years, I’ll admit that I always took my footwear for granted. If the shoes fit relatively well, had decent traction, and didn’t get in the way of my performance, they were good enough for me. Basically, I was never the type to research top performance gear or find an ideal fit. I just wanted to play. That said, I wish I would have known about the potential returns that can be made by simply lacing up your shoes in a different way. Based on the unique needs of your foot, various lacing techniques can relieve pressure in certain areas, and create support in others. This translates to fewer injuries and greater comfort. If any of your shoes don’t fit quite right, I highly encourage you to learn more.

Introduction to Customized Lacing

The first thing that you’ll need to do is unlace your shoe all the way to the base. It is important to keep in mind how your laces begin near the toe because shoe eyelets can differ in their construction and orientation. Simply take a look at how the stock laces are strung, and either leave them, or mimic them with new laces. Once this is complete, you’re ready to create your own custom shoelace pattern.

*Please note that for better visual references, you can open larger, higher quality images in new tabs by clicking on the pictures in this document.

Lacing Pattern for High Arches

Individuals with high arches generally experience quite a bit of discomfort through their instep because of pressure from the laces. This lacing technique, “Volume Lacing”, opens up the middle of the lace pattern in order to alleviate some of this pressure. The shoe will still remain secure around your toes, the balls of your feet, and your heel.

All you need to do to create this pattern is thread the laces vertically when you reach the spot in your shoe that places pressure on your foot (as opposed to across). Once beyond this area, continue the lacing pattern as normal.

Lacing Pattern for a Wide Forefoot

If you have a wide forefoot, you likely experience discomfort on the sides of your feet due to your shoes feeling too narrow. This lacing technique, “Forefoot Volume Lacing”, allows the shoe to widen itself naturally. This means that you will no longer need to break in your shoes over a long period of time.

To create this pattern, string the laces vertically near the forefoot, and then cross them as normal at the top. Depending on your foot size, you may need to try a couple of variations to find a good balance between looseness and stability. The shoe can feel less secure if you allow it to remain more open than it needs to be.

Lacing Pattern to Combat Heel Slippage

If you feel your foot move forward and backward in your shoe, and never quite find a solid sticking point, then this lacing pattern works wonders (I say this from personal experience). Also known as “Lock Lacing” or “Loop Lacing”, it will help secure your heel, which translates to less overall foot slippage.

To lace your shoe this way, simply string it up as normal, but do not cross the laces at the top. Instead, create loops on the sides of the top two eyelets by running the laces vertically in this area. You will then cross the laces, and run them through the loops you just created.

Lacing Pattern for Midfoot Support

“Midfoot Lock Lacing” or “Loop Lacing” is ideal for those who need additional stability in the middle of the shoe. Essentially, it will create natural support through the instep by pulling the middle of the shoe in and up. An added benefit is reduced lateral shoe movement. This method can be applied in sports that require a great deal of side-to-side motion (like tennis).

To create this lacing pattern, you need to run the laces vertically through the middle two eyelets to create small loops on the outside, cross the laces in this area, and thread them through the loops you just created. From here, simply lace the shoes as normal.

Combined Lacing Patterns

Many lacing patterns can be combined to create a better-fitting shoe based off of your individual requirements. The most common combination, however, is that of the two “Lock Lacing” or “Loop Lacing” techniques mentioned above (one for the heel, and the other for the midfoot). This marriage is perfect when your shoe feels too big. You will receive the same benefits as above, so expect a more secure heel, and greater support in the midfoot. This lacing pattern is also popular in sports that require a lot of lateral movement.

To implement this pattern, you must create two “looped” areas as described in the other sections. The remainder of the shoe can be laced as normal. Some trial and error may be necessary to create support in desired locations.

Lacing Pattern to Reduce Pressure on the Top of Your Foot

If you feel pain and discomfort on the top of your foot due to tight laces, then this lacing pattern will help to reduce pressure. In essence, the parallel pattern, also known as “Lydiard Lacing” or “Straight Bar Lacing”, will provide more space for the top of your foot. This method uses less lace than a traditional crisscross technique, so you will have more lace left at the top of the shoe.

To create this pattern, you will need to bring both laces to the same side of the shoe using the first two eyelets. The lace in eyelet 1 will run up the same side of the shoe, loop through eyelet 3, and then go directly across. The lace in eyelet 2 will go up the same side to eyelet 4, and then across. Once on the other side, you continue this pattern of up two and over until at the top of the shoe, where only one side will cross in order to tie them.

Lacing Pattern to Relieve Toe Pain

If you ever wind up with black toenails or general toe pain following a workout, training session, or match, then try out this lacing technique. The single diagonal thread works to lift the top/front of your shoe off of your toes. This reduces friction, and helps to prevent your toes from sliding forward. Depending on your needs, the diagonal thread can target the inside or outside of your shoe to provide relief for your big toe or smaller toes, respectively.

When stringing this pattern, one end of your lace will need to be longer than the other. While the longer end will wrap up the entire length of the shoe, the shorter end will go straight from the bottom hole to the top hole in a diagonal fashion.


About the Author: Chris Worman

Height: 5′ 10″
Weight: 190 lbs USTA Ranking: N/A Favorite ATP Player: Novak Djokovic
Favorite WTA Player: Simona Halep Background: I primarily participated in soccer and track & field at Homewood-Flossmoor High School. Some of my proudest accomplishments at that time were winning the conference title in soccer, and placing 6th in pole vault for Class AAA at the Illinois Prep Top Times Indoor Championship. In college, I took up weightlifting and nutrition more seriously. I Co-Founded, and was the President for, Redbird Bodybuilding at Illinois State University. We teamed up with exercise science and nutrition majors to help individuals learn about training techniques, program development, and overall health (among other topics). Now, I keep up with my own goals in regard to fitness and nutrition, and assist others who care to listen.

For More on Tennis Shoes

To learn more about tennis shoes, we encourage you to check out some of our other informational blog posts:


Different lacing techniques

Did you know that there are a number of different shoe lace techniques appropriate for each foot type. Here at The Podiatry Centre, we are aware that feet are as unique as the patients we see. So above is a lacing chart from our good friends at the Athletes Foot showing a number of ways in which your laces can help your shoes better accommodate your foot type.

High Instep/Arch
For patients with a generally high arched foot. They may feel pressure through their instep due to the traditional lacing technique. The Volume Lacing technique aims to reduce pressure from above the top of the instep.

Wide Forefoot
For patients that have a generally wide front part of the foot. This can often be associated with a structurally wide foot or with certain abnormalities such as bunions. People with wide forefeet can experience pressure across and on the sides of the toe box. The Forefoot Volume Lacing technique will work to alleviate pressure from the sides of the shoes and accommodate the wide foot enabling to function comfortably.

Narrow/Unstable Heels
For patients who generally struggle to get stability at the heel when in certain shoes or who have a history of ankle injuries such as sprains, the Lock Lacing technique works to eliminate excessive movement at the heel level. The looping of the laces ‘locks’ the ankle in position and minimises the functional movement of the heel providing stability and support.

Shallow Instep/Flat Feet
Primarily aimed at patients who feel they could use more support in through the arch region of their shoes. The Midfoot Lock Lacing technique works to increase ground reaction forces working up against the arch, providing greater support and reducing lateral motion during physical activities particularly during sports.

Shallow Instep with a Narrow Heel
For patients who have a combination of a lower arch profile with a heel that doesn’t sit quite comfortably in the rear aspect of the shoe, the Combination Lacing technique works to stabilize both the arch and the heel thereby proving all round stability and increased sensory ability. This technique is quite popular for people participating in sports that requires quick and sudden turns and acceleration bursts.

If you have any questions of need more information about the different shoe lacing techniques or to find out which are appropriate for your foot type, please call or visit The Podiatry Centre where our podiatrist can give you expert advice and help.

Dr Anel Kapur (Podiatrist)

How to Lace Running Shoes for Wide Feet

It is said the wearer of the shoe knows where it pinches most, and the same applies when you wear a loose shoe. A tight or loose shoe is the last thing you want to hit the road with, whether you are doing a workout or traveling.

The type of shoe you purchase can be a significant determinant on the comfort you will find in wearing it, but the way you tie the laces also plays a role as well. Most probably, the shoe comes with the laces tied in a zigzag form, but this does not mean you have to put it on as is. You always have the choice to reset it to fit just perfectly, depending on your type of feet.

Many people with wide feet find it tough when it comes to finding comfortable shoes. However, this does not have to be the case, especially with so many available options. If this is the case for you, here are some ideas on how to lace running shoes for wide feet.

Things you should understand

First, you need to know a few things before moving on to lacing your shoe. These include the eyelets—the holes that you insert the laces through to tighten them.

  • Over—is the method of putting the laces inwards from the outside of the shoe
  • Under—this is inserting your laces in the eyelets from inside outwards

How to lace your shoes

Using certain techniques can help reduce the pressure on your foot by creating spaces known as windows in the pattern you use for lacing. These windows can be created anywhere you choose to, as you do not have to use all the eyelets in lacing your shoes.

If your foot is wide for the shoe, you can run the laces only to the sides from the middle of the foot. Then finish with a crisscross over every eyelet before tying up the laces on the front of your foot.

You can also use a different pattern to create more space for the ball of your foot. This method begins by placing the lace over one of the eyelets near your toe. Then fasten it through one side to enter each under the other the consecutive lace catcher down. Repeat with each end over the next eyelet. Crisscross the laces to finish tying off.

You can also use the heel lock technique, which helps prevent the foot from sliding forward if you are descending a steep slope. Start with surgeon’s knot, and then create a window at the shoe’s top. Next, pass the laces again through either side.

Now, tie a surgeon’s knot close to the speed lace section; then move the lace up and cross the laces over the second eyelet. Fit the shoe in tightly, by using another surgeon’s knot before tying off.

If your foot is wide and less comfortable whenever you put on your shoe, try the parallel lace method to make the fit looser. This technique involves alternating the eyelets as you insert the laces up.

In this case, you start by adjusting the laces to the bottom lace catcher, then on one side, skip the second eyelet and insert the lace in the third one. Then put the other end of the lace into the second eyelet, and skip the third hole to put in the fourth one.

Alternate the eyelets like that up the entire length of the lace catchers that you have on the shoe. This comes in very handy in making the shoe fit, yet leaving enough room for your wide foot.


If there is one thing that can cause you discomfort and disrupt your concentration in whatever you are doing, it is putting on a tight shoe. Tight shoes are always a significant challenge for people with wide feet.

However, lacing your shoes in the right way can help deal with this problem. This goes a long way if you have several lacing options since the eyelets in shoes are not always similar in number. Look for a method works best for you and go for that for a looser shoe. The right lacing is a fantastic way to ensure your comfort with your preferred shoes.

Getting ready for an interview can be hectic, because many times you do not know how to get that perfect look. This is quite important because many times you are unable to succeed in your interview in spite your great efforts and performance because of a bad impression of your dress code without proper what walks when you tie it up but.

The following list shall give you a good idea of how to dress for a job interview.

  1. Suit – You can wear a conservative two piece dark grey or dark blue business suit could be an ideal wear on the day of your job interview.
  2. Shirt – A white, long sleeved dress shirt that is neatly pressed and if it has a good fit it would be the best.
  3. what walks when you tie it up but – Try to go for a plain colored, non distracting, conservative dark blue or dark red neck tie made of 100% pure silk.
  4. Tie accessories – A classic silver tie bar will ensure that your tie is held at its place during the interview process so that you are not forced to adjust it several times that could also make you nervous during the interview process.
  5. Shoes – Wear clean and polished conservative dress shoes, black lace ups if possible could be a great choice.
  6. Socks – Dark socks, black would be ideally suited for the interview.
  7. Belt – The belt should match the color of your shoes so try to go with a black one if possible.
  8. Hair – Make sure that you get a well groomed hairstyle before the interview and also be aware that short hair always fares best in interviews.
  9. Beard – The beard needs to be shaved off.
  10. Mustaches – Mustaches could lead to a negative impact but though you have one try to keep it clean and trimmed.
  11. Fingernails- Keep your fingernails clean and trimmed because you are judged from top to bottom by the interviewer.
  12. Rings- No other rings except wedding and college rings are acceptable.
  13. Earrings and piercing- If you have earrings and other visible body piercing, you should take it off on the day of interview.
  14. Body odor and fresh breath – Always make sure that you do not smell badly and chew some gum before the interview but never during the interview.
  15. Perfumes and colognes – Keep your perfume and cologne to a minimum.
  16. Briefcase – Take along a brief case with notepad and pen for any kind of notes you may have to take during or after the interview.

To avoid any sort of inconvenience try to prepare what walks when you tie it up but relevant to your look one day in advance of the interview.

How to tie running shoes?

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