Have you ever experienced the frustration of a shoe coming loose mid-run, or worse, being completely sucked off your foot in the mud? For years, I thought I knew how to tie my running shoes. That was until an embarrassing incident during a race opened my eyes to a shoe-tying secret that many runners overlook.
It was at the 2017 Fourmidable 50K, also the U.S. 50K Trail Championships. I was feeling strong, running with the lead pack around mile eight, when disaster struck. We hit a particularly muddy section of the trail, and in an instant, my shoe was gone, swallowed by the muck. Runner Max King, passing by, offered a sympathetic, “Oh, sorry, that sucks,” as I frantically searched for my lost footwear.
After the race, I was baffled. My shoes fit perfectly, and I always tied them tightly – so tightly, in fact, that I often had to cut the laces off after runs because I couldn’t untie them. Where had I gone wrong in my shoe-tying technique?
The answer, as it turns out, lies in that seemingly insignificant extra hole at the top of running shoes, near the ankle. Like many, I had always dismissed it as a superfluous detail, much like a forgotten piercing. But I couldn’t have been more mistaken.
This extra hole is actually a game-changer. It’s designed for a “lock-in” lacing technique that dramatically improves shoe security, especially on challenging terrains like steep trails or muddy paths. Apparently, this is common knowledge for many, but it was a revelation to me!
The “lock-in” technique is particularly beneficial for runners with narrow heels, like myself. Traditional lacing methods often fail to keep the heel securely in place without making the laces excessively tight across the ankle and midfoot. This over-tightening can restrict blood flow and contribute to injuries like stress fractures or tendinitis. “Lock-in” lacing solves this problem by allowing you to tighten the shoe around the heel area independently, providing a secure fit without compromising comfort or circulation.
If you, like me, were previously unaware of this extra hole’s purpose, this video provides a quick visual guide on how to utilize the “lock-in” technique:
There are also numerous other helpful videos available online for more detailed instructions.
Tips and Tricks for Mastering Your Running Shoe Lacing
Beyond the “lock-in” technique, here are some additional tips to ensure your running shoes are laced for optimal comfort and performance:
1. Avoid Over-tightening Across Your Metatarsals
Your toes need room to breathe and flex. Lacing your shoes too tightly across the midfoot can restrict blood flow and potentially lead to tendinitis, particularly around the big toe. Remember, the goal is a snug fit, not an overly tight one. I once ran with a professional athlete in law school who avoided lacing over her midfoot altogether to prevent aggravating a previous stress fracture. Aim for snugness, not constriction.
2. Introduce the Lock-In Technique Gradually
When you first try the “lock-in” technique, especially if you’re planning a long run, take precautions. The altered contact point at the heel might cause friction in a new area. Wear socks, start with shorter runs to allow your skin to adapt, or apply chafe prevention balms. A little preventative lubrication is far better than dealing with blisters and discomfort later.
3. Double Knot and Tuck In Your Laces
While I’m no shoelace-tying guru (bunny ears are still my go-to), I know the immense frustration of constantly untied shoes. After using the “lock-in” method and tying your shoes as usual, ensure you create a secure double knot. Then, tuck the lace loops into the sides of your shoes to prevent tripping and keep them out of the mud and water. If you’re running in wet conditions, make the knot even tighter, as mud can compromise even the best knots.
So there you have it – a comprehensive guide to tying your running shoes, sparked by a muddy mishap and the discovery of a hidden shoe-lacing secret. And thankfully, unlike shoe tying, there’s probably no need for a detailed article on potty training… or is there?
