Lacing

Why is lacing important?

Lacing is important as it affects how our footwear fits and how it functions, it may make the difference in comfortable feet after 5, 10 or 20 km. 

You can tie up your shoes for narrow or wide feet, to relieve pressure on big toes or smaller toes, for high arches and bumps on feet. There are hundreds of different techniques that cause great benefits to our feet which include relieving pressure and giving extra support.

What is the 2nd eyelet on a running shoe?

Eyelet is the name given to the holes in your shoes that your laces use. On most trainers there is a 2nd eyelet at the top by your ankle. If you get heel slippage you can use this eyelet to produce what is known as a heel lock. It is also good for people in between sizes. Video showing how to use it: https://www.youtube.com/watch?v=0tJit2ep1XU

General tips:

• Before putting your shoes on loosen your laces: If you force your feet into shoes with them tied up you will stress the eyelets and the backs of the shoes – this creates unnecessary wear.
• Getting the best fit: When you do up your shoes, start with the eyelets closest to your toes and tighten the laces one set of eyelets at a time.  
• Select shoes that have the most eyelets: When purchasing shoes this will enable you to easily adjust them to ensure the shoe best fits your foot.
• Adjust your shoes throughout the day: Feet can expand with activity and temperature, you may need to loosen your laces as the day progresses.
• Lay the laces flat: Twisted ones may rub the tops of your feet, remember to lay them flat.

Techniques for Black Toe Nails & Toe Pain:

1. Lace the shoelace from the big toe to the top at the other side.  2. Thread the other side of the shoelace at each bottom diagonally and at the top parallel to the next hole.  3. Tie up the shoe as usual.  Effect: The toe cap will be lifted meaning the toes have more space.

A few fabulous lacing technique videos and help guides:

• Podiatrist Simon Bartold, video with main techniques: https://www.bartoldclinical.com/lacing/ 
• Dicks.com: https://dsgmedia.blob.core.windows.net/pub/2015/12/Running-Shoe-Lacing-Techniques.pdf 
• RunRepeat: https://runrepeat.com/top-10-running-shoe-lacing-techniques 
• Performance Therapies: https://ptforhealth.com/do-you-suffer-from-foot-pain-have-you-tried-lacing-your-shoes-differently/

Do knots matter?

There is nothing worse than your knot coming undone, here are some different types of knot you can use to secure your shoes. Here are some Ian knots, and instructions in the link:

• Standard Knot
• Two Loop Knot
• Mega Ian Knot
• https://www.fieggen.com/shoelace/ianknot.htm