How to Tie Your Running Shoes

Did you know there’s more than one way to lace your running shoes?

It’s easy to stick to the classic lacing and tying method. Learning how to tie your running shoes the right way can make a big difference and can help alleviate common running pain points.

Knowing how to lace your running shoes is an often-overlooked part of good running practice. If you are noticing discomfort while running, trying out a different lacing technique might be the cure.

Research even shows that how you tie your running shoe impacts how effective the running shoe features are and reduces the risk of lower limb injury (Hagen, M., & Hennig, E. M., 2009)

We will cover these key lacing methods for running shoes:

Heel lock lacing / Runner’s loop
Window lacing
Parallel lacing
Single helix lacing

Heel lock lacing (sometimes called Runner’s loop)

Heel lock lacing

1.

Lace your shoes normally in a criss-cross pattern until the second-to-last eyelet.

2.

Thread each lace into the last eyelet on the same side, making a small loop.

3.

Cross the laces and feed them through the loops.

4.

Pull tight, then tie your shoes as usual. This helps keep your heel in place and stops your laces from loosening while you run.

Window lacing

1.

Unlace your shoe down to just below the pressure point.

2.

Instead of crossing the laces, thread each one straight up into the next eyelet.

3.

Then go back to your normal criss-cross lacing.

4.

Tie your shoes as usual. This creates a gap over the sore spot, easing the pressure. You can shift the gap higher or lower depending on where it’s needed.

Parallel lacing

1.

Lace your shoes using a parallel pattern — skip every other eyelet as you go, and run the lace straight up the side to the next one.

2.

Keep lacing this way to the top, then tie your shoes like normal. This helps relieve pressure across the top of your foot.

3.

If your shoes still feel too tight after trying this, they might not be the right size or fit. Pop into your nearest store and our team can help you find something that works better.

Single helix lacing

1.

Take one lace and run it from the bottom eyelet near your big toe to the top eyelet on the opposite side, straight across the shoe.

2.

With the other lace — make sure it’s about 10cm longer — criss-cross it through all the eyelets like normal.

3.

Tie your shoes at the top like you usually would.

4.

If this doesn’t ease the pressure, your shoes might not be the right size or shape for your feet. Drop into your nearest store and we’ll help you find a better fit.

How to stop your laces from coming untied when running

Alternatives to traditional shoelaces

Some models of running shoes feature speed lacing. They feature a locking mechanism to adjust the fit. Speed lacing offers several advantages over traditional laces:

Quick tightening & loosening: laces can be adjusted with a single pull
One-handed operation: ideal for sports where quick adjustments are needed
Improved fit: speed lacing systems can allow for a more precise and customised fit
Ease of use in different conditions: useful when wearing gloves in cold weather

BOA Fit System lacing also appears in some models. This can offer:
Quick and easy adjustments: BOA dial allows for quick tightening and loosening of laces, allowing for easy adjustments while running
Stability & control: BOA can reduce ankle rotation
Customised fit: the micro-adjustable system allows for precise adjustments

Speed lacing & BOA running shoes

Replacing laces

Over time, you may need to replace the laces in your running shoes. If these are worn, frayed or have lost elasticity, it may be time for a new pair.

For more information on when to replace your running shoes, read our full guide.

Whether you're battling blisters or seeking a snugger fit, adjusting your lacing could make a big difference. Try out these methods on your next run, and if discomfort persists, come visit us in-store for expert advice on shoe fit and support.