Unless your running shoes have Velcro® or a speed lacing system, you probably lace them up like you always have. However, it’s worth learning a few tricks to address some common weaknesses.
In this article we will cover three lacing techniques that every runner should know:
- Window Lacing: Relieves pressure points on the top of the foot.
- More secure knot: This technology holds the laces better.
The skill of the lace is no substitute for getting the right fit to begin with. For this it is necessary to go to a shoe specialist in a specialized store such as REI.
Runner’s ride
If the heel is not held firmly, the foot may slide forward and the toes may strike the front of the shoe. Your solution is a runner’s loop:
- Rotate the shoes as usual until you reach the second loop under the top on each side.
- Instead of criss-crossing it again, pull each end of the lace on the same side and insert it into the top hole on that side. a ring is formed.
- Pull each end of the string over and through the loop on the other side of the shoe.
- Pull the ends of the lace up and out a few times to narrow the loops so they hold the lace tightly on both sides.
- Finish by tying the laces as usual.
Many shoe designs are purpose-built to account for the running cycle. They provide extra length for the laces and precise alignment of the last knotting rings.
Window tape
If your running shoes are causing an uncomfortable pressure point on the top of your foot, window tape (also known as “duct tape”) can help alleviate the problem:
- Loosen the shoelace up to the loop just below the pressure point.
- Tighten the strips again by going straight into the next loop and then criss-crossing the strips.
- Finish tying the rest of the shoe as usual.
Reef knot
The simple shoelace knot we all learned as kids is quick and easy, and usually stays put. Except when it doesn’t.
The knot you learned as a child is the “granny” knot or the safer “reef” knot. The lacing motion (as your feet move) into a reef knot tightens the knot, while the granny lacing motion loosens the knot. However, they look the same at first glance, so here’s the test.
Once your foot is out of the shoe, tie the knot as usual. Now grab the upper loops of the lace-up shoe and pull it to the side. If the ends of the loop are angled slightly so that at least one loop is pointing down and not straight to the side, you’ve tied a not-so-reliable granny knot.
In the pull test, if the last few strings remain perpendicular to the sides of the shoe, you have a rock knot and you’re done.
- Turning a granny into a reef knot requires one of two quick fixes:
- Perform all steps in the same way: cross and fasten the strips, then form the first loop in the same way.
- Now reverse the path of the lace when you make the second round: if you always pass the lace over the first round, this time you will pass it under the second round (or vice versa). This is the step that secures the knot.
- Finish the knot and do a pull test. If you still have a granny knot, try finishing the knot by pulling the last loop to the other side of the shoe. If you dragged it left, drag it right. If you dragged it to the right, drag it to the left. (This also requires changing the hand that pulls each ring.)
