Lacing Techniques

Lacing is an often underappreciated part of the runner's toolkit . While most shoes come pre-laced in a standard criss-cross style, it may not be the best lacing style depending on your foot type and running style. Choosing the right lacing style can also help to tackle common issues such as heel blisters and toe bruising. 
 
Here are some lacing techniques to improve your shoe fit and comfort according to your needs!

Lydiard lacing:

Best for shoes that feel too tight on top, towards the ankles, or for flat feet.

This lacing technique distributes the tension across the lace for better comfort.

1. Start at the Bottom: Insert the shoelace into the bottom eyelets from the outside so that both ends are inside the shoe. Ensure the lengths of both ends are equal.
2. Begin Diagonal Lacing: Take the right end of the lace and insert it into the second eyelet on the left side from the inside. This lace will now stay on the left side for the rest of the lacing process. Take the left end of the lace and insert it into the second eyelet on the right side from the inside. This lace will now stay on the right side for the rest of the lacing process.
3. Continue Upward: On the left side, take the lace and insert it into the third eyelet on the left side from the outside, then bring it across the shoe and insert it into the third eyelet on the right side from the inside. On the right side, take the lace and insert it into the fourth eyelet on the right side from the outside, then bring it across the shoe and insert it into the fourth eyelet on the left side from the inside.
4. Repeat the Pattern: Continue this pattern of moving one eyelet up on the same side, then crossing the lace over to the opposite side and inserting it from the inside. Ensure the laces are flat and untwisted for a clean look.
5. Finish the Lacing: When you reach the top eyelets, the laces should be coming out from the inside of the shoe on both sides. Pull the laces to adjust the tension, ensuring that the shoe fits snugly but comfortably.
6. Tie the Shoelaces: Once all eyelets are laced, tie the shoelaces in a bow or any preferred method.

Heel Lock Lacing:

Best for heel slip, blisters, and/ or excessive wear at heel lining.

This lacing technique reduces excessive movement of the foot and prevents the heel from slipping out of the shoe. This reduces friction that can cause blisters and wearing out of the heel lining.

1. Lace the Shoe Normally: Begin by lacing your shoes in your usual manner, whether it's criss-cross, straight-bar, or any other method, but stop before lacing through the topmost eyelets.
2. Create the Loops: Instead of crossing the laces over to the opposite top eyelets, run each lace vertically up on the outside and then back in through the topmost eyelets, leaving a small loop on each side. Do not pull these loops tight yet.
3. Cross the Laces: Take the end of each lace and pass it through the loop on the opposite side of the shoe.
4. Locking the Laces: Pull the laces tight. As you pull, the loops should capture the lace tightly, which creates more tension around the ankle and locks the heel in place.
5. Final Adjustment: Tie your shoe as usual with a bow. Adjust the tightness to ensure comfort, making sure the heel feels securely locked in place without discomfort.

Single Helix Lacing:

Best for pain in toes and bruising of the toenails.

This lacing technique lifts the shoe's toe box, giving your toes more space.

1. Start Lacing Diagonally: Take one side of the lace and begin from the eyelet at the big toe side. Thread it diagonally across the shoe to the eyelet at the top on the opposite side.
2. Prepare the Other Lace: Ensure the other side of the lace is about 10 cm longer than the first lace.
3. Criss-Cross Lacing: With the longer lace, start at the bottom eyelet and criss-cross it through all the eyelets up the shoe.
4. Finish and Tie: Once both laces reach the top, tie them as usual to secure your shoe.

High Arches:

Best for shoes that feel too tight over the mid arch of the foot.

This lacing technique alleviates pressure from the middle section of your foot, providing a more comfortable fit for those with a higher midfoot arch.

1. Start Lacing Normally: Begin by lacing your shoes in the usual criss-cross pattern from the bottom eyelets.
2. Adjust the Middle Section: When you reach the middle section of your shoe, thread the shoelace only through the side eyelets. This means skipping the criss-cross pattern in the middle, which reduces pressure on your high arches.
3. Finish with Criss-Cross: Continue lacing in a criss-cross pattern through the final two eyelets.
4. Tie as Usual: Finally, tie your shoes as you normally would.

High Midfoot:

Best for shoe fit feeling too tight over the higher arch of the foot.

This lacing technique relieves pressure from the high midfoot area, providing a more comfortable fit for those with a higher midfoot arch.

1. Start with Normal Criss-Cross Lacing: Begin by lacing your shoes in the standard criss-cross pattern. This involves threading each lace diagonally across to the opposite eyelet.
2. Thread Through the Sides: Once you reach the area where you experience discomfort or pressure, stop the criss-cross pattern. Instead, thread the shoelace straight through the side eyelets without crossing over to the other side. This relieves pressure in the midfoot area.
3. Resume Criss-Cross Lacing: After passing the high midfoot area, resume the criss-cross lacing pattern. Continue this until you reach the top eyelets of the shoe.
4. Finish and Tie: Tie your shoes as usual once you reach the top. Ensure that the laces are snug but not too tight, providing a secure fit without causing additional pressure.

Wide Forefoot:

Best for shoes that feel too tight in the forefoot area.

This lacing technique gives more space in the toe box.

1. Start by Threading the Shoelace Through the Sides: Begin by threading the shoelace through the side eyelets instead of crossing them. This technique provides more space in the toe box, accommodating a wider forefoot.
2. Criss-Cross from the Midfoot Onwards: Once you reach the midfoot area, switch to the criss-cross lacing pattern. This change helps secure the midfoot while still providing ample space for the forefoot.
3. Finish with a Criss-Cross Through the Final Eyelets: Continue the criss-cross lacing pattern until you reach the final eyelets. This ensures the upper part of the shoe is snug and secure.
4. Tie the Shoes as Usual: Once you have threaded the laces through all the eyelets, tie your shoes as you normally would. Ensure the laces are snug but not too tight, providing a comfortable fit without restricting the forefoot.

Overall Wide Feet:

Best for wide feet across forefoot to heel.

This lacing technique loosens the entire shoe and gives the whole foot more space.

1. Begin with Normal Criss-Cross Lacing: Start lacing your shoes using the standard criss-cross pattern. Thread each lace diagonally across to the opposite eyelet, ensuring the laces are snug but not too tight.
2. Thread Through Every Other Eyelet: After the initial criss-cross, skip an eyelet and thread the shoelace through the next set of eyelets in a criss-cross pattern. This technique helps to loosen the overall fit of the shoe, providing more space for wide feet.
3. Continue Criss-Crossing Every Other Eyelet: Repeat the process of skipping an eyelet and criss-crossing the laces until you reach the top of the shoe. This ensures that the entire shoe loosens up, accommodating the width of your feet.
4. Tie the Shoes as Usual: Once you have threaded the laces through all the eyelets, tie your shoes as you normally would. Ensure that the laces are secure but allow for a comfortable fit without restricting your wide feet.

Swollen Feet:

This lacing technique distributes pressure, relieves upper tension, and secures feet to keep them comfortable.

1. Start from the Bottom: Insert the shoelace into the bottom eyelets (eyelet pair 1) from the outside (top) of the shoe so that both ends are inside the shoe.
2. Adjust Lace Length: Pull both ends of the shoelace to ensure they are of equal length inside the shoe.
3. First Straight Bar: Take the left end of the lace and insert it into the second eyelet on the left side from the inside. Bring it across the shoe and insert it into the second eyelet on the right side from the outside.
4. Inside Crossover: Take the right end of the lace inside the shoe and bring it up, inserting it into the third eyelet on the right side from the inside. Bring it across the shoe and insert it into the third eyelet on the left side from the outside.
5. Continue the Pattern: Repeat the process: The left lace goes up inside the shoe and out through the next eyelet on the left side, then crosses over to the right side. The right lace goes up inside the shoe and out through the next eyelet on the right side, then crosses over to the left side. Continue this pattern until you reach the top eyelets.
6. Finish the Lacing: When you reach the top eyelets, insert the laces from the inside out on both sides. Ensure that the laces lie flat and straight across the shoe.
7. Tie the Shoelaces: Once you have laced all the eyelets, tie the shoelaces in a bow or any preferred method.

Narrow Heel and Wide Forefoot:

This lacing technique allows you to tighten the areas that you deem necessary, allowing your foot to stay secured.
 
Note: This technique requires two sets of laces.
 

1. Start from the Top: Begin by threading both sets of laces through the top eyelets and then criss-crossing as usual.
2. Thread Through the Sides: After the fourth eyelet, thread the laces down vertically inside of the shoe to the next eyelet below.
3. Thread Straight Across: Next, pull both laces through the fifth eyelet across to the fifth eyelet on the opposite side (both laces will go through the same eyelets).
4. Finish with a Criss-Cross Through the Final Eyelets: Criss-cross to the last eyelet and then tie the laces together at the bottom of the shoe.
5. Tie the Shoelaces: Tie the laces at the top as usual.

Narrow Feet:

This lacing technique tightens the shoe more than usual.

1. Start Lacing Normally: Begin by lacing your shoes in the standard criss-cross pattern from the bottom eyelets.
2. Skip an Eyelet: After the first set of eyelets, skip the next eyelet on each side and continue lacing in a criss-cross pattern. This helps tighten the shoe around your foot.
3. Continue Lacing in Criss-Cross Pattern: Resume the usual criss-cross lacing pattern for the remaining eyelets until you reach the top.
4. Tie Your Laces: Once you’ve laced up to the top, tie your shoes as you normally would, ensuring they are secure but not too tight.

Experimenting with different lacing techniques can greatly improve your comfort and performance by addressing issues like heel slippage, toe pain, and pressure on high arches. Try out these methods and walk around for 10-15 minutes to ensure they’re comfortable and effective. With the right lacing, you can enhance your running experience and reduce the risk of injury.

Note: The information provided is for general informational purposes only and not intended as medical advice. Please consult your general practitioner or healthcare provider regarding the lacing techniques to ensure it is appropriate for your needs. 

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