How to Lace Running Shoes

Have you ever noticed that your feet move about uncomfortably when you are running? Do you sometimes feel pressure on the top of your feet? The way that you are tying shoelaces could be a factor.

Knowing how to lace running shoes and trainers is an often-overlooked part of good running practise. Most people lace shoes for running in the same way they tie all their other footwear. Often this is perfectly fine, yet if you are noticing any discomfort, it might be worth revisiting how to tie shoelaces correctly for running.

Why it's important to know how to lace shoes for running

Research shows that different shoelace styles can affect the pronation of your feet and the speed which you can run at. Perhaps unsurprisingly, the data suggests that tying shoelaces looser and through fewer eyelets leads to more foot movement, more pronation and a higher risk of injury. Passing laces through more eyelets and tying the knot tighter provides more stability and lets you go faster.

Tying shoelaces correctly provides multiple benefits to runners:

• Reduces your chance of injury
• Could help to control over or under pronation
• Makes it less likely your shoelaces will come undone
• Could relieve pressure on the top of your feet
• Certain shoe tying methods could provide more comfort for people with wide feet
• May help you run faster

Here is how to lace running shoes

To learn how to lace trainers, first grab your running shoes and look at the way they are designed. You will notice that on running trainers there are seven eyelets on each side where the laces can pass through.

Generally speaking, running shoes are designed for the laces to pass through all of these eyelets including the seventh set at the top. This will provide maximum stability and minimise heel movement. However, many people find it uncomfortably tight on the ankle to have their laces pass through all seven eyelets. Fortunately, it is normally fine to pass the laces through just the first six eyelets - but make sure you do a tight reefer knot at the top.

For most people, the best way to lace shoes is to follow the standard crisscross pattern that comes when you get the running shoes out of the box. However, there are additional ways that you can lace your shoes for extra support or comfort depending on your needs and running style.

How to thread shoelaces if your foot slips forward

If you notice that your foot sometimes slips forward while running, you might want to consider tying a runner's loop:

• Lace your shoes the normal way up to the fifth eyelet
• Rather than crossing them again, pull the lace up through the 6th eyelet, then down through the 7th on the same side to make a loop
• You then pull the laces through the top of this loop on the opposite side
• You finish by tying the shoelaces in the normal way

This approach uses all seven eyelets and gives extra stability, preventing your foot from slipping forward so much.

Different ways to lace shoes if you notice pressure under the tongue

Do you often notice pressure against the top of your feet while running? It could be that the shape of your foot means that the laces are causing them to rub. There are different kinds of lacing methods that can reduce this source of discomfort.

Window lacing

In window lacing, you follow the usual crisscross method up to the point where you notice the pressure on your foot. Rather than crossing over again, you pass the lace up to the next eyelet on the same side, before continuing to cross the laces over as usual.

Ladder lacing

Ladder lacing is a useful shoe tying method if you feel your shoes are always too tight. Instead of lacing up in a criss-cross pattern, you lace up in a straight bar. With this way of tying shoelaces, you lace in a parallel fashion by skipping an alternative eyelet for each lace and run the lace up the side of the eyelets before tying the shoe as usual.

How to lace shoes if you have wide feet

People with wide feet benefit from beginning lacing using the normal crisscross for the first two eyelets but then moving to every other eyelet. This can relieve pressure and allow more space for your foot.

While lacing helps, choosing wide feet shoes is the best long term option.

How to lace trainers if you have a wide toe box

If your toe area is particularly wide, shoe tying methods that provide more space at the front of the shoe are beneficial. You should begin by threading the shoelace only through the sides for the first two or three eyelets, before using the usual crisscross for the top 4 to 7 eyelets. That gives more room for maneuvre at the front of the shoes.

Finding the right fit: Guide to choosing running shoes

Shoe tying methods only go so far

Knowing different ways to lace shoes can make your running more comfortable and secure. However, if you are simply wearing the wrong pair of shoes, no amount of shoelace styles will make them comfortable or safe for you to run in.

To make sure you are wearing the correct running trainers, use our Shoe Finder tool to select the right pair for you