Lacing Techniques for Runners

Creating a secure closure with your laces is a key part of the running experience. If you are feeling some discomfort or "hot spots" on your feet, it might not be due to an ill-fitting shoe. Before you buy another pair, try customizing the way you tie your laces first. There are plenty of simple alternatives to the traditional crisscrossing technique. Finding the right one for you can make all the difference when hitting the pavement, trails or treadmill.

  1. Hot Spot Relief

    • "Runner's World" recommends this lacing technique if your shoe tends to rub a part on the top of your foot uncomfortably: First, smear a bit of lipstick on the exact part of your foot that rubs. Put your bare foot into the shoe, take it out and see where the mark is left on the shoe's tongue. This indicates the eyelets which you should not lace. Instead of lacing this part, pull the lace through the adjacent eyelet. Take it across and resume lacing; do the same on the other side of the shoe. This technique should help relieve the pressure on the sensitive spot.

    Lock Lacing

    • The "lock-lacing" technique ensures a tight fit, making it ideal for downhill running. It also helps keep heels in place if they tend to slip or twist in your shoes when you run. To utilize this method, lace your shoes until the ends come through the second set of eyelets from the top. Then, feed the ends straight up into the top eyelets. Cross the lace ends over and place each end under the vertical portion on the opposite side.

    Forefoot Breather

    • According to running footwear company Altra, utilizing this lacing technique leaves room for the forefoot to breathe, "while securing the heel and preventing 'lace creep.'" Skip your laces straight under from the first to the second set of eyelets from the top without crisscrossing. Then, skip straight over to the third set without crossing. Lace normally up to the second to last set of holes, then thread the laces to the last hole without crossing. Drop the lace from either side into the "holes" you created.

    Parallel Lacing

    • If your shoes feel too tight along the top of your foot, the parallel-lacing technique helps take the pressure off, according to "Runner's World." On the big-toe side of your shoe's tongue, lace the first two eyelets. Lace the first eyelet horizontally to the opposite side of the tongue and push it through. Then, pull the lace vertically up the side. Skip an eyelet, put the lace through the third eyelet and pull it across the tongue. Lace through the third eyelet on the other side, repeating until all eyelets are laced.