How to Lace Running Shoes in 6 Steps

Running shoes are athletic sneakers designed to support your feet and enhance your running performance. There are many types of running shoes to choose from, depending on the terrain and distances you run. In addition to having the proper shoe for your preferred type of running, it’s important to know how running shoes should fit. If you are a daily runner, choose a running shoe that supports your specific foot type, whether you have high arches, wide feet, or narrow feet.

There are many ways to lace your running shoes, each of which solves a different issue you might encounter while exercising. Here are some of the most common shoe-lacing techniques:

1. 1. Diagonal lacing: Feed one side of your shoelace diagonally over the tongue of the shoe to the opposite bottom corner eyelet. Then, repeat with the opposite lace to form a crisscross pattern over the top of the shoe. This method alleviates pressure by giving you wiggle room in the toe box of the shoe, making it especially helpful if you get black toenails, supination, bunions, or blisters on your big toe.
2. 2. Loop lacing: Also called the runner’s loop, this technique acts as a heel lock to stabilize your feet inside your shoes. Lace your shoes normally until you reach the top two eyelets. Insert the lace from the second eyelet into the top eyelet on the same side, creating an arch (or loop) shape. Then, cross the lace to the other side and through the opposite arch to create one final “x” shape on the top.
3. 3. Window lacing: This technique relieves pressure on the top of your foot if you have a high arch (alternatively known as a high midfoot or high instep). Crisscross your laces normally through the bottom and top two eyelets. Use a box lace for the one in the center. Feed each lace through the top eyelet on its side instead of crossing over the tongue of the shoe.

Runners can securely tie their shoes in various ways, but one of the most common methods is to use the loop-lacing technique, which prevents heel slipping. Follow these instructions to do it yourself.

1. 1. Ensure the shoes fit properly. Even the best running shoes will be uncomfortable if they don’t fit properly, so ensure there isn’t too much room in the shoe or pressure on any part of your feet.
2. 2. Use long shoelaces. Using any technique other than traditional lacing may require extra long laces, especially if you’re making the top eyelet loops that secure your heel. Most running shoes come with short laces, so swap them out for longer versions if necessary.
3. 3. Lace the bottom. Crisscross your laces like you normally would until you reach the top two eyelets, which are the holes where you insert your laces.
4. 4. Create loops. Rather than crossing the laces at the top, insert each shoelace into the last eyelet on its side, creating two parallel loops, rather than a cross. Leave the loops loose.
5. 5. Cross the laces. After making the loops, take each lace and cross it over to the other side of the shoe’s tongue. Put the end of each lace through each loop.
6. 6. Secure the laces. Pull both sides tight to secure the laces. Alternatively, tie them into a bow or knot if the laces drag on the ground or stick out uncomfortably.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.