Sports Lacing Techniques

Athletic shoes are essential for safe and effective athletic training. But because no two pairs of feet are exactly alike, different people will need to wear their athletic shoes in different ways. Sometimes, a foot condition that seems unsuitable for athletic sneakers is actually a case of improper shoe lacing. Try different techniques for different foot conditions to get the best fit possible out of your athletic shoes.

  1. General Tips

    • Loosen the laces before slipping your feet into the shoes. This will help lengthen the life of your athletic sneakers. Always tighten your laces from bottom to top, tightening at each eyelit as you go up toward the ankle. If you need even more of a custom fit, buy athletic shoes with many eyelets.

    Wide Feet

    • To accommodate a wide foot, try threading the shoelaces through the first pair of eyelets, then lace up the sides without criss-crossing the laces for up to three holes. Then, begin criss-crossing again until you reach the end of the row. This technique will help give a wider-set foot more room to move and breathe, but will still keep the shoe secure on your foot.

    Low Arches

    • It's important to tie shoes more tightly to provide your feet extra support if you have low arches. Lace shoes as normal using a criss-cross technique halfway up the shoe placket. Then employ a loop technique: Pull the laces through each hole, but do not thread all the way through, leaving a loop on either side. Then thread the laces through the loops. Repeat this technique the rest of the way up the shoe.

    High Arches

    • To accommodate high arches, begin lacing as normal, but only criss-cross the laces on the first set of holes. Lace up the sides of the shoe without criss-crossing the rest of the way until you get to the last hole. Then, criss-cross the laces again before tying.

    Lock Lacing

    • Lock lacing is recommended for a tight fit -- particularly for runners -- to prevent the heels from slipping, especially if running downhill. Lace the shoe as normal, criss-crossing up through the second to last set of eyelets. Then thread through the last eyelets on either side without criss-crossing. Cross the laces over, and feed the ends underneath each straight lace on either side, creating another criss-cross. Tie the shoe as normal.