How To Lace Running Shoes

Training for the big race? Learn how to properly lace your running shoes with this guide from Pro Tips.

January 26, 2016

Picture of someone lacing their running shoes.

When you’re buying new running shoes, there’s a whole list of factors to consider: arch, gait type, environment, mileage. You’ve gone to the store, had a fitting and even walked around in a few different styles. You’ve researched brands, materials and new footwear technologies. Finally, you find them: the perfect pair for your run…

…and they still rub.

Now what?

The way you’re lacing your running shoes can have a big impact on how they fit and feel as you stride. Narrow feet? High arches? Blackened toe nails? There’s a shoe-lacing technique to help with that. So before you toss out your favorite footwear, consider these eight methods for lacing your running shoes.

HIGH ARCHES

High-arch lacing can help alleviate tightness and add comfort to your shoe’s fit by opening up the middle of the lace pattern.

Steps:

- Lace the shoe with a crisscross through the first set of eyelets.
- Thread the shoelace only through the sides.
- Tie up the shoe through the next two eyelets or more as usual.
SHOE FEELS TOO TIGHT

Do your running shoes feel too tight? This method evenly distributes the laces for less pressure and added comfort.

Steps:
- - Lace the shoelaces in parallel fashion without the standard crisscross.
  - Thread by feeding the shoelaces underneath every other eyelet.
  - Tie up the shoe as usual.
  HEEL SLIPPING
  
  This lacing technique can help provide greater support to the ankle and make sure your shoe isn’t too tight.
  
  Steps:
  - - Lace the shoes as usual until the second-to-last hole.
    - Go straight up into the final hole without crisscrossing the laces.
    - Thread the shoelace through the loop onto the other side.
    - Tie the shoe up as usual.
    BLACK TOE NAILS AND TOE PAIN
    
    This pattern of lacing can help lift the toe cap of your running shoe to give your toes more space.
    
    Steps:
    - - Lace the shoelace from the big toe to the top eyelet on the opposite side.
      - Thread the other side of the shoelace at each bottom diagonally and at the top parallel to each hole.
      - Tie up the shoe as usual.
      WIDE FOREFOOT
      
      Wide forefoot lacing can allow for more space for the forefoot and in the toe box of your running shoe.
      
      Steps:
      - Begin by threading the shoelace only through the sides.
        From the midfoot upwards, start tying with a crisscross.
        Tie up the shoe as usual.
        
        NARROW FOOT
        
        Skipping an eyelet and using crisscross lacing can make your running shoes tighter.
        
        Steps:
        
        Begin by lacing the shoes with a crisscross.
        Skip an eyelet and thread the shoelaces in crisscross fashion.
        Lace with the usual crisscross pattern and tie up the shoe.
        
        HIGH MIDFOOT
        
        By skipping one or two laces, you can create more space for the midfoot.
        
        Steps:
        
        Lace the shoe with a crisscross.
        Thread the shoelace only through the sides around the midfoot.
        After the point of discomfort, start tying with a crisscross again.
        
        WIDE FEET IN GENERAL
        
        This style of lacing can help loosen the entire shoe to give your foot more space and comfort.
        
        Steps:
        
        Lace the shoe with a crisscross.
        Thread the shoe in crisscross fashion every other eyelet.
        Tie up the shoe as usual.
        By perfecting the fit of your shoe with the right lacing technique, you’ll be ready hit the ground running.
        
        Is it time for new running shoes? Use the DICK'S Running Shoe Finder to discover the perfect pair for your needs.