4 Ways To Tie Your Running Shoes For a Better Run

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4 Ways to Tie Your Shoes For a Better Run

As kids, we all learned the basic way to tie sneakers: the bunny ear bow into a double knot. However, did you know that tying your shoes in a specific way can help your feet, legs and body feel better while exercising?

With just a few small tricks you can help to enhance your overall running experience. Listed below are four tips that can make a difference in your workouts.

Blister Prevention:
When you get a new pair of running shoes it feels like a new start to your fitness journey. The tread is fresh, the cushioning is plush and the arch support is strong. The whole shoe feels nice except sometimes there's one minor (eh, maybe major) detail wrong—your heel keeps sliding and it's giving you blisters! To prevent this from happening follow this lacing method.
Blister Prevention Step 1
Blister Prevention Step 1  
Step 1: Make sure the shoe is laced normally to start. The two laces should be even and then crisscrossing to opposite shoelace holes as you get closer to where your foot will go. Right before you get to the end, STOP! Does your shoe have an extra shoelace hole, which you have probably never used before? This hole is called the “heel lock” or “lace lock” because it does exactly this. It helps to lock your heel in place to prevent blisters, especially if you have small ankles.

Blister Prevention Step 2
Blister Prevention Step 2
Blister Prevention Step 2
Blister Prevention Step 2
Step 2: Now, take your shoelace and put each lace into the “lace lock” on its corresponding side. This will create a loop and keep it like that. Don’t pull it all the way through yet. 

Blister Prevention Step 3
Blister Prevention Step 3
Step 3: Take the long laces on each side, which will be the end of the loops you just made, and place the tips through the loops on the opposite side. When you are done with that, you can pull the laces, getting tighter around your ankle and holding it in place! 

Blister Prevention Finished
Blister Prevention Finished


Soothe Pain from High Arches:
Those with high arches have felt the pain in their feet and legs because their foot doesn’t absorb much of the impact when running. This is because only a small portion of the foot touches the ground due to the arch being so high. With high arches, you generally want little or no stability from your shoes and almost no arch support. Below is a trick we found helpful to relieve the pain caused from a high instep by creating more room for the arch of your foot.

High Arch Relief Step 1
High Arch Relief Step 1
Step 1: Unlace the shoe until you get one shoelace hole away from the top.  You are trying to target the middle of your foot where your arch is the highest, so you don’t want to unlace it all the way. The shoe pictured above is how you want both your shoes to look like to begin.

High Arch Relief Step 2
High Arch Relief Step 2
Step 2: Now, you are going to thread the laces on the sides they are on, to the shoelace holes right above them. This will create a gap in the shoes that will allow for extra space and comfort.

High Arch Relief Step 3
High Arch Relief Step 3
Step 3: From here you can continue to lace the shoes up to the top like normal. You have created room in your shoe, but if you need more space you can always make another gap in the shoe by repeating the step above another time.
High Arch Relief Finished
High Arch Relief Finished

Eliminate BIG Toe Problems:
There many things you can try to lessen the pain of bunions. One trick you can do everyday is tying your shoes following these steps. By tying your shoes like this, your big toe is pulled away from the side of your shoe, providing more room so your foot isn’t squished.

Big Toe Problems Step 1
Big Toe Problems Step 1
Step 1: Untie the shoes all the way up to the bottom. You are going to be pulling the lace closer to your big toe to the opposite end shoelace hole, so you’ll want the lace closer to your pinkie toe to be longer.


Big Toe Problems Step 2
Big Toe Problems Step 2
Big Toe Problems Step 2
Big Toe Problems Step 2
Step 2: Now that you have unlaced them all the way, take the short lace (closer to your big toe) and put it into the shoelace hole diagonal from it. It should be shorter than the half of the lace, but still long enough to tie a bow at the end. Then you will want to take the longer lace and zig-zag it all the way down the shoe, make sure you don’t skip a hole.

Big Toe Problems Step 3
Big Toe Problems Step 3
Step 3: Once the shoe is laced all the way up, then you can tighten it as desired and you are ready to go! Hopefully this helps to alleviate some pain coming from bunions or ingrown toenails.

Big Toe Problems Finished
Big Toe Problems Finished

Widen Those Shoes:
If you have wide feet, you know the feeling of your feet being squished in shoes. There is not always a simple solution other than buying your shoes is a wide width. However, here is a trick we found that can help make those too narrow shoes you already own feel a bit wider to help toes breathe!

Widen Shoes Step 1
Widen Shoes Step 3

Step 1:
Start by unlacing your shoes all the way to the bottom. You’re trying to create the most room possible so you don’t need any crisscrossing laces up closer to your toes.  When you have done this, then you are going to take the laces and put them in the shoelace holes in their sides underneath the material. 
Widen Shoes Step 2
Widen Shoes Step 2

Widen Shoes Step 2
Widen Shoes Step 3
Step 2: After that, you are going to want to do the exact same thing but on the top of the shoe material. You should make a loop and then pull the extra lace through the hole (see above).

Widen Shoes Step 3
Widen Shoes Finished
Step 3: To finish this design, you will lace the shoe normally, crisscrossing the shoelaces all the way down until you deem it acceptable. This helps to create more space in the widest part of the foot, hopefully making it more enjoyable to wear running shoes! 

Widen Shoes Finished
Widen Shoes Finished

Hopefully these tips help enhance your running experience! They will not solve any serious problems that you have with your feet, but they will help to relieve the pain for some time! Don’t be afraid to mix and match techniques for your own personal style!

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