The best lacing technique for runners

Runner tying up their running shoes

Do you suffer from heel slippage or foot pain while running? If so, you may be using the wrong lacing technique.

The runner’s knot – sometimes called heel lock – is a simple lacing method that prevents heel slippage and provides foot support, which can help reduce pain and improve your running performance.

To tie the runner’s knot, simply follow these steps:

  1. Start by lacing your shoes as usual, but stop before you reach the top eyelet.
  2. On each side, make a loop by bringing the lace up and through the eyelet directly above it.
  3. Cross the laces as usual, but this time thread them through the loops you created in step 2.
  4. Tighten the laces and tie them in a knot.

By creating two loops on each side of the foot, the runner’s knot allows for a more custom fit and helps to distribute pressure evenly across the foot.

It also prevents the foot from sliding forward and hitting the the front of the shoe, and reduces friction between the foot and the insole, meaning fewer blisters.

So if you are experiencing foot pain while running, or if you are looking for a way to improve your comfort, I recommend trying the runner’s knot on your next run.

Picture of Dan Cross

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