Techniques to Lace Running Shoes

Lacing running shoes properly is an important part of keeping your feet healthy and free from injury. Runners, like everyone else, have a variety of foot shapes, sizes, and requirements. It is always crucial to use high-quality running shoes, replace the shoes every four to five months and, just as importantly, to lace the shoes in such a way that they fit snugly and tightly on your foot.

  1. Loop Lacing

    • Loop lacing is a common technique runners use to ensure that running shoes fit snugly. Lace the shoes normally all the way up to the top eyelets on both sides of the shoes. Thread the lace back through the top eyelet to make a small loop on the top eyelet. Cross the lace over the the opposite eyelet and thread it through the small loop. Do the same with the other lace and then tighten and tie the shoelaces.

    Loose Heel Problems

    • A common running shoe problem is a loose fit at the heel preventing a snug fit. Lace the shoes normally until you reach the second eyelet on the shoe. Feed the lace end from the second eyelet to the top eye directly above it. Cross the shoelace to the other side of the tongue and thread it under the vertical shoe lace between the second and first eyelet. Do the same thing with the other shoelace and then pull the strings tight and tie them.

    High-Instep Problems

    • If you have a high-instep, lacing the shoe on the same side in the center of the shoe helps correct the problem. Thread the shoes normally through the bottom eyelets and crisscross to the eyelet on the opposite side of the tongue. Thread the lace into the next two eyelets directly above them without crisscrossing the lace forming a straight line in the center of the shoe. Crisscross the laces as normal for the remainder of the eyelets. Tighten and tie the laces.

    Tightness Problems

    • If your running shoes fit properly at the heel but feel a little too tight at the top of your foot as you run, lacing the shoelaces in a parallel pattern can help to correct the problem. Remove the shoelace from the shoe. Thread one end of the lace through the first eyelet on the big toe side of the shoe. Thread the other end of the lace through the second eyelet immediately above the first eyelet on the same side of the shoe. Bring the lace from the first eyelet across the tongue and thread it through the first eyelet on the little-toe side of the shoe. Pull the lace straight up the side of the shoe. Skip the second eyelet and thread it through the third eyelet on the same side of the shoe. Pull it across the tongue and thread it through the third eyelet on the other side of the shoe. Repeat the pattern until you reach the top of the shoe. Repeat the procedure with the other end of the shoelace. Bring the lace from the second eyelet on the big toe side across the tongue and thread it through the second eyelet on the other side of the shoe. Thread it through the fourth eyelet on the same side of the shoe, then the fourth eyelet on the other side of the shoe. Continue until you reach the top of the shoe.