How To Lace Running Shoes

Whether you have wide feet, numb toes, or a heel that lifts with every step, learn how to tie running shoes to alleviate these common running shoe issues.

Even the most comfortable running shoe can cause issues when you start racking up the miles. Luckily, the laces come in handy for more than just keeping your shoes tied. Learning how to lace running shoes in new ways can help alleviate chafing and blistering depending on your gait and foot width, so read on to troubleshoot your fit for the perfect run.

What Is The Best Way To Lace Running Shoes?

The best way to lace running shoes is in a way that’s comfortable and alleviates any pressure points on your feet. In the end, this is how your running shoes should fit and feel:

Snug in the heel and midfoot with a little bit of wiggle room in the toes.
When holding the shoe’s heel and raising your foot, there should be little to no movement.
The top eyelets on each side of the tongue should be parallel.
Snug fit that still offers comfort for reduced impact and increased stability.

6 Ways To Lace Runnings Shoes

The six most common lacing styles are diagonal lacing, runner’s loop (also known as heel-lock lacing), wide foot, narrow foot, lydiard lacing, and gap lacing. Each style offers a different feel, so test them out and find what’s best for your foot.

How To Lace Running Shoes For Numb Toes: Diagonal Lacing

Having a bruised big toe or sore toes after a long run is a common problem experienced by many runners. This diagonal lacing technique alleviates pressure and pain points by lifting the toe cap on your shoe to free your toes and gain natural motion of your foot.

Thread one end of the lace in the top eyelet on the outside of your ankle, keeping enough room to tie the shoe. Then run the lace diagonally down to the bottom eyelet above your big toe. You will mirror this on the other shoe, so the diagonal laces will both point to each foot’s big toe.
From the bottom eyelet, thread the lace straight across to the other side’s eyelet. Then thread the lace diagonally to the next open eyelet, then straight across to the adjacent eyelet. Continue in this pattern unit you reach the final eyelet, then tie the laces together in a bow knot.

How To Lace A heel Lock: Runner's Loop

Runner’s Loop or heel-lock lacing is an incredibly common technique for runners because it creates a super-tight finish that prevents your heel from slipping. For trail or long-distance runners, this style is an extremely helpful way for your shoes to stay tight even while running on uneven surfaces.

Lace straight across and through the outside of the bottom eyelets. Adjust the lace so there’s an equal amount on each side. Lace the shoe in a normal criss-cross lacing pattern until the top two eyelets.
Take each lace straight up the outside of the shoe and through the top eyelet, creating a loop on the outside of the shoe. Run each lace across the shoe and through the opposite loop and pull to tighten, then finish with a bow knot.

How To Lace Running Shoes For Wide Feet

Designed to open up the front of the shoe to provide more space for runners with wider feet. Note: The example below creates extra space up to the third eyelet, but it can be made as large as needed.

Lace straight across and through the outside of the bottom eyelets. Adjust the lace so there’s an equal amount on each side.
Run each lace straight up the inside of the shoe and through the second eyelet. Repeat this step to the third eyelet.
Run the laces diagonally across the shoe in a normal lacing pattern until you reach the top of the shoe, and finish with a bow knot.

How To Lace Running Shoes For Narrow Feet

Is your foot sliding around inside your shoe? Are they laced up tight and still not tight enough? If so, there’s a good chance you’ve got narrow feet and need a lacing style that’s a little more snug.

Lace straight across and through the outside of the bottom eyelets. Adjust the lace so there’s an equal amount on each side.
Thread the laces diagonally in a normal lacing pattern until you reach the middle eyelets. Skip threading the middle eyelet, instead crossing the laces diagonally to the next eyelet up. Continue lacing until the top of the shoe, and finish with a bow knot.

Lydiard Lacing

Developed specifically to increase blood circulation in distance runners’ feet by relieving pressure. A helpful style if your shoes feel tight or binding.

Lace straight across and through the outside of the bottom eyelets. Adjust the lace so there’s an equal amount on each side.
Run the left lace straight up the inside of the shoe to the second eyelet, then lace straight across and through the other side’s second eyelet.
Run the right lace straight up the inside of the shoe to the third eyelet, then across to the other side. Continue in this pattern until you reach the top, and finish with a bow knot.

Gap Lacing

This style is named for the “gap” in the middle of the shoe which accommodates high arches. It also increases ankle flexibility for trail runners or could be used to avoid a sensitive area. Note: The gap should be positioned wherever needed but the steps below outline directions for a high arch gap in the middle of the foot.

Lace straight across and through the outside of the bottom eyelets. Adjust the lace so there’s an equal amount on each side.
Run the laces diagonally across the shoe and through the outside of the second eyelets. Lace normally like this until you reach the part of your foot that needs more room.
Run the laces straight up the inside of the shoe for one or two eyelets, depending on how much room you need to create a gap. Thread them through the eyelets, then diagonally across and through the next eyelets, finishing with a bow knot.