These simple hacks can have a big impact on your comfort level.
Tying running shoes may seem second nature – something you do without thinking before you head out for training. But you should spend more time and attention on how to tie yourself.
It turns out that certain shoes can cause discomfort, not because of the way they are made, but because you improperly tie them to your feet – and this adds a new dimension to shoe shopping.
“As runners select shoes, they need to be grounded in comfort, and much of the selection of a comfortable shoe means ensuring that the shape of your foot matches the shape of the shoe,” says Victor Ornelas, shoe specialist and director of footwear management. Fleet Feet brands. That said, what many runners do not realize is that once you find a suitable shoe, you can further customize it to make it a great fit.
Let’s say you found a shoe that fits well, but you want it to have more heel safety or a little more volume in the middle of the foot. Certain lacing techniques may allow you to customize the shoe at your feet without making changes to the actual shoe or continuing your search for another pair.
So why exactly would you like to redo your shoe laces? The main factor is comfort. A shoe that is a little loose or comfortable can cause problems. “If you have a lot of movement or a lot of tension, it can cause calluses or, in extreme situations, bruising,” says Ornelas. In addition, a poorly fitting shoe increases the risk of blisters, hot spots or other irritation.
Another amazing thing you probably never considered is changing your technique, depending on the type of activity you are performing. For example, if you are about to do an intense HIIT workout, try a looping technique that offers extra security; If you are doing a recovery workout or a walk, you can return to a more flexible shoelace pattern. The type of socks you wear may also dictate lacing techniques – thicker socks that you wear at the gym or for winter outdoor running, for example, may require a more flexible lacing pattern to ensure the shoe fits. correctly.
Sometimes a simple change in your bandage pattern can create a distinctive difference that relieves the pressure or changes the way you feel that you didn’t even know you needed to feel better in the first place. “It’s pretty wild the effectiveness of an alternate loop pattern,” says Ashley Arnold, content manager at Fleet Feet.
Check out the video below, where Arnold shows you how to perform four of the most common lace techniques that can dramatically improve your comfort level and perhaps even your performance.
Everyone has a unique shape of foot, so in essence, no shoes fit your foot exactly unless it is custom made. When trying out running shoes, you should always try to find the best solution without having to make a change, “but lacing techniques are the last 1% you can use to further customize a shoe,” says Ornelas.
4 Lacing Techniques for Your Workout Shoes
You don’t have to be in the market for new running shoes to try out these tying techniques – you can wear them on your current pair at home now.
1. Heel Lock, aka “Marathon Race Loop”
Best For: Runners who experience heel slips or have narrow heels (which is very common)
How it works: adjusts the laces to hold the heel in place, but does not unduly press the upper ankle
2. Chest High
Best For: Runners With High Toes
How it works: Creates a bandage pattern window by skipping the eyelets, which increases the volume in the middle of the foot and reduces the pressure.
3. Wide feet
Best For: Wide-Footed Runners
How it works: Ignore the eyelets for a horizontal loop pattern to provide greater volume in the fingerbox
4. Big toe pressure
Best For: Runners prone to bunions (or who wear high heels often)
How it works: Adjusts shoelaces to redistribute the pressure on your big toe or other pressured fingers, reducing the chances of black nails.