Runner's Corner
Lacing Secrets
September 2008 Runner’s Corner
By Kitty A. Consolo, Ph.D.
Running shoes have come a long way with much technology and engineering added to accommodate many foot types. We can purchases shoes for over pronators, flat feet, high arched feet, normal feet and for different body sizes. However, lacing up our shoes can offer some added perks and adjustments that can make our shoe fit even better. This month’s Runner’s Corner will discuss some lacing secrets I’ve learned over the years to help with better shoe fit as well as to avoid having one’s shoes come untied!
Preventing Shoes from Becoming Untied
I’ve only had this problem when a pair of shoes I got came with some slippery laces. It didn’t matter that I double, even triple-knotted my shoes, eventually, they would become untied. When it happened in the middle of a race, I decided I had to make a change. First, I went to a shoe store and got new laces that had less nylon so they were less likely to untie. Then I purchased a pair of “lace lockers” (see picture below). Press down, and a hole opens through which you can thread the ends or bows of your laces. Release, and they lock your laces in place, no more untied shoes!
Lacing for High In-steps
Another trick I have learned over the years, is how to lace shoes to accommodate my high instep. I start my laces at the top of the shoe, but thread them every other eyelet while making sure to still lace the tongue. This method relieves pressure on the instep but still allows for a good shoe fit.
Lacing for a Tighter Heel Fit
Another trick I’ve learned over the years is how to lace so that I get a tighter heel fit. I need a wide toe box but have a narrow heel. To tighten lacing around the heel, do the following:
- When you get to the last two holes, thread the lace over and then under.
- Next, cross each lace to the other side of the shoe and thread it under the loop you just made across the last two holes.
- Now, tie your shoes as normal and you will get a much tighter fit around your heels.
Lacing to Relieve Peroneal (Fibular Nerve Pain)
The last lacing trick I will share with you is lacing to avoid peroneal or fibular nerve pain. This nerve runs on the outside of the lower leg and innervates the dorsal part of the foot. To lace to help with this problem, start lacing at the bottom of the tongue of the shoe, and tie at the top of the shoe.
This concludes my lacing secrets. If you have any of your own to add, feel free to email me. Hope to see you on the roads, with your laces comfortably in place.
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