Running Shoe Lacing

schematic

Heel Lock (Lace Lock)

Heel lock lacing uses the extra top eyelet to build a loop on each side, then passes the opposite lace end through it. The result pins the heel into the back of the shoe without tightening the forefoot.

Best for: Heel slip and blisters

Steps

1. Lace normally up to the second-from-top eyelet pair.
2. Thread each end up through the extra top eyelet on the same side, leaving a loop.
3. Cross the ends and pass each one through the opposite loop.
4. Pull both ends down and outward to cinch the loops, then tie.

Tip
Pull the ends sideways, not upward. Pulling up defeats the lock and just tightens the ankle.

schematic

Runner's Loop

The runner's loop is the same principle as the heel lock, tied a little looser. It is the single most useful lacing change most runners can make.

Best for: The everyday version of the heel lock

Steps

1. Lace to the top standard eyelet.
2. Run each end up into the offset eyelet on its own side to form a small loop.
3. Cross and thread each end through the opposite loop.
4. Snug and tie a standard bow.

Tip
If the top of your ankle bruises, your loops are too tight. Leave a finger's width of slack.

schematic

Wide Forefoot Lacing

Wide forefoot lacing skips the crossings over the ball of the foot and runs the lace straight up both sides, letting the forefoot spread while the midfoot stays locked.

Best for: Broad feet and bunions

Steps

1. Bar the lace across the bottom pair.
2. Run each end straight up the same side, skipping crossings, for the first two or three rows.
3. Begin criss-crossing from the midfoot upward.
4. Tighten the upper section normally and leave the lower section loose.

Tip
Combine with a heel lock so the foot does not slide forward into the now-looser toe box.

schematic

Narrow Foot Lacing

Narrow foot lacing threads the lace through the eyelets from underneath rather than over the top, which pulls the two sides of the shoe closer together for the same lace tension.

Best for: Feet that swim in the shoe

Steps

1. Thread every eyelet from the inside outward instead of the outside in.
2. Criss-cross normally between rows.
3. Pull tension evenly from bottom to top.
4. Finish with a heel lock at the top eyelet.

Tip
If the two sides of the upper touch when tied, the shoe is genuinely too wide. Lacing cannot fix that.

schematic

High Instep Lacing

High instep lacing removes the crossings over the highest part of the arch entirely, replacing them with parallel vertical runs that carry no downward pressure.

Best for: Pressure across the top of the foot

Steps

1. Criss-cross the first two rows.
2. Run both ends straight up their own sides for two or three rows.
3. Resume criss-cross for the final two rows.
4. Tie with a heel lock.

Tip
Pair with a thinner insole to gain another 3–4 mm of vertical room.

schematic

Toe Relief Lacing

Toe relief lacing pulls the toe box upward by running one lace end diagonally from the bottom eyelet all the way to the top on the opposite side, lifting the front of the shoe off the toes.

Best for: Black toenails and toe-box pressure

Steps

1. Thread one end up through the bottom eyelet on the sore side.
2. Run that end diagonally all the way to the top eyelet on the opposite side.
3. Use the other end to criss-cross normally up the shoe.
4. Tighten the long diagonal to lift the toe box.

Tip
Only lifts one side. Run two long diagonals if both feet or both sides are affected.

schematic

Plantar Fasciitis Lacing

Plantar fasciitis lacing tightens the midfoot and leaves the forefoot free, holding the arch against the shoe's support shelf without compressing the ball of the foot.

Best for: Arch support and midfoot stability

Steps

1. Lace loosely across the bottom two rows.
2. Criss-cross tightly through the middle rows over the arch.
3. Ease off tension again for the top row.
4. Finish with a heel lock to stop the arch sliding forward.

Tip
Lacing supports an arch. It does not treat plantar fasciitis. See a podiatrist for persistent heel pain.

schematic

Swelling-Tolerant Lacing

Swelling-tolerant lacing uses over-under crossings so the lace slides freely, letting you loosen the whole shoe in one pull at an aid station and re-tighten later.

Best for: Ultras, marathons and hot weather

Steps

1. Lace with over-under crossings throughout.
2. Skip the top eyelet entirely on the outbound half of the run.
3. Tie a bow you can release with one pull.
4. Re-lace through the top eyelet once feet have swollen.

Tip
Feet can gain a full half size over a 50 km race. Plan the lacing for the finish, not the start.

schematic

Elastic No-Tie Conversion

Elastic laces replace the standard lace with a stretch cord and a spring toggle, so the shoe pulls on without untying. Standard in triathlon and useful for anyone who cannot reach their feet.

Best for: Triathlon transitions and slip-on running

Steps

1. Remove the original lace and thread the elastic cord in a criss-cross.
2. Fit the spring toggle over both ends above the top eyelet.
3. Pull to the tension you want and lock the toggle.
4. Trim the ends and cap them, leaving 3 cm of slack.

Tip
Elastic laces lose tension after a few hundred kilometres. Treat them as a consumable.