How to Tie Your Running Shoes? – A Complete Guide You Should Follow

Let’s be real—most of us learn how to tie running shoes once and never think about it again. But that’s exactly how we end up with blisters, loose shoes, or even black toenails. We’ve been there and we don’t want you to make the same mistakes.

Here’s the right way: To tie running shoes the right way, use a runner’s knot for heel lock. Ensure a snug midfoot fit and double-knot the laces to prevent loosening during your run.

So if you’re wondering how to tie running shoes step by step, you’re in the right place. We’re sharing our top 10 methods that will surprise you.

Key Takeaways

• The way you tie your shoes can make or break your run.

• Criss-cross lacing works great for daily comfort.

• Heel lock keeps your foot from slipping during long runs.

• Runner’s loop gives your shoes a tighter, more secure fit.

• Gap lacing helps ease pressure on the top of your foot.

• Wide forefoot lacing adds space for swollen or wider feet.

• Speed lacing is best for quick, knot-free adjustments.

• Toe-relief lacing can prevent toenail pain and pressure.

How to tie running shoes? (10 Methods)

To tie running shoes properly, use a lacing method that locks your heel and keeps your foot secure. The best ways include criss-cross lacing, loop lacing lock, runner’s loop, and gap lacing. Each method solves different running shoe problems.

We’ve been runners for over 13 years. We’ve raced, trained daily, and helped others fix pain just by changing how they tie their shoes. We’ve tested every lacing style ourselves. What we share here is real, hands-on experience.

Standard Criss-Cross Lacing – Most Common Method

Criss-Cross Lacing is the most popular method to tie running shoes. It creates a balanced hold and is fast and easy.

• Start with both lace ends in the bottom eyelets: Thread straight across.

• Cross laces over: Feed each lace into the next opposite eyelet.

• Repeat the crossing: Work your way up to the top.

• Tie a regular bow: Adjust the tension as needed.

We always come back to this method when we want comfort without complications. It gives even pressure across the foot and works with most shoe shapes. It’s fast to tie, and you don’t need to learn anything fancy.

Loop Lacing Lock (Heel Lock)

The Loop Lacing Lock method is for you if you want your running shoes to be stable. We started using it after a long training run gave us raw blisters. It locks the heel in place using loops at the top of the shoe. Ever since we switched to this, heel problems have disappeared.

Steps to do it:

• Lace normally up to the second-to-last eyelets: Stop there.

• Make side loops: Thread each lace into the top eyelet on the same side, forming loops.

• Cross and insert: Insert each lace end into the opposite loop.

• Pull tight and tie: The fit should feel firm around your ankle.

Runner’s Loop

Runner’s loop is the method we use when we want that perfect, snug feeling, especially during long runs. It helps prevent your foot from sliding forward in the shoe. We started using this after noticing our toes were hitting the front on downhill runs.

Here’s what to do:

• Lace your shoes normally: Stop at the second-to-last eyelets.

• Create loops: Thread each lace into the top eyelet on the same side to make loops.

• Cross the laces: Thread each lace through the loop on the opposite side.

• Tighten and tie: Pull tight to secure the top and finish with your regular knot.

Gap Lacing

Gap lacing is the method we recommend when someone says, “My shoes feel too tight on top.” We use this when our feet feel sore or swollen, especially after a long day. It simply skips one or more eyelets to relieve pressure.

• Start lacing as usual: Go up through the bottom few eyelets.

• Skip the pressure zone: Leave one or two eyelets unlaced where pressure is highest.

• Resume normal lacing: Continue lacing above the skipped eyelets.

• Tie a normal knot: Adjust to comfort and foot shape.

We came across gap lacing during marathon training when our feet started swelling mid-run. The top of our shoes felt like they were digging into our skin. It was distracting and painful. One of our coaches recommended skipping a couple of eyelets in that pressure spot—and wow, it made a huge difference.

The relief was instant.

If you own a pair of Under Armours, tying them right makes a huge difference. Here’s how to lace Under Armour Pursuit 2 sneakers in just 4 easy steps.

Window Lacing – Relieves pressure on the top arch

Window lacing is the easiest way to tie running shoes. It reduces pressure on the top of your foot without hassle. It creates a gap in the middle of the laces. This works well if you have a high arch or your shoes feel too tight on top.

We use this when our feet swell during long runs. It gives breathing space without loosening the whole shoe. We’ve also shown this to runners with high arches who couldn’t find shoes that felt right. This method helped them run longer without pain.

Do these steps to tie running shoes for a high instep:

• Lace as usual up to the eyelets just before the pressure area

• Skip one or two eyelets above the sore spot

• Thread the laces straight up to the next available hole

• Continue lacing as normal and tie your shoe

Diagonal Lacing

If you’re wondering how to tie running shoes for bunions or toe pain, then note that the answer is diagonal lacing. Why? Well, it eases pressure on your big toe. This method shifts the tightness away from the inner side of the foot. It’s a good fix for bunions or sore spots near the big toe joint.

Follow these steps to do it:

• Start by lacing only one side through the bottom two eyelets

• Begin crossing the lace upward in a diagonal direction

• Lace all the way to the top in this diagonal path

• Tie normally once both sides are even at the top

Double Helix Lacing – How to tie running shoes for ankle support

You should use double helix lacing to give extra ankle support. It uses two lace paths that twist around each other. This helps spread tension evenly across your foot and gives a firm, stable feel.

Here’s how to tie running shoes for ankle support:

• Start by threading both lace ends through the bottom eyelets

• Cross laces diagonally and thread into eyelets as usual

• Instead of continuing straight, twist the laces once before each cross

• Keep twisting and crossing up to the top

• Tie normally once you reach the last eyelets

We found this method during a time one of us had an ankle that kept rolling on rocky trails. Regular lacing just didn’t give enough support. Double helix lacing added the firmness we needed without cutting off circulation.

Wide Forefoot Lacing – How to lace running shoes for wide feet?

Getting straight to the point: Use wide forefoot lacing to give your toes and the front of your foot more space. This method works best if you have wide feet or if your feet swell during long runs or hot days.

Here’s how to lace running shoes for wide feet:

• Start by skipping the second or third pair of eyelets near the toe area

• Thread laces straight across into the next eyelets above the skipped ones

• Continue lacing normally up to the top

• Tie your shoe as you normally would

We use this method when we know our feet will swell during a long or hot run. It’s especially helpful for wider feet. One of our teammates has naturally wide feet, and regular lacing made their shoes feel tight and painful. We showed them this method, and the difference was instant. No more rubbing. No more pressure on the sides.

What we like most is that it adjusts the forefoot space while keeping the rest of the shoe snug. It’s also great if you’re breaking in new shoes that feel a bit tight in the front.

We recommend this for runners who get numbness in the toes or blisters along the sides of the foot. It’s an easy fix that makes the whole run feel better.

Toe-Relief Lacing

We suggest using toe-relief lacing to take pressure off your toenails and the front of your foot. It’s a great choice if your toes feel cramped or if you’ve had issues like black toenails or bruising.

Here’s how to tie running shoes to reduce toe pain:

• Start by threading the lace through the eyelet closest to the big toe

• Lace diagonally across to the top on the opposite side

• Use the other lace end to lace normally through the rest of the eyelets

• Tie normally at the top

We learned this the hard way—after a few toenails got bruised and fell off during training. The toe box was too tight, and our regular lacing made it worse. This method helped by taking the pressure off the toes.

Once we tried it, the front of the shoe felt instantly more open. It’s especially useful for downhill running when your foot slides forward. We now use it for trail runs or races with long descents.

If you’ve got a pair of LTDs, here’s a guide on how to lace them up properly so they feel snug without being too tight.

Speed Lacing System

Try a speed lacing system if you want quick tightening without tying knots. It uses elastic or toggle-based laces. This is perfect for triathlons, race days, or runners who want quick, even tension.

Here’s how to tie running shoes quickly using a speed lacing system:

• Remove regular laces and insert speed laces through all eyelets

• Adjust the toggle or tension lock to your comfort level

• Trim extra lace ends if needed

• Lock it in place before your run

We switched to speed laces for race day, and it saved time and stress. No more double-knotting or retying mid-run. The best part is how evenly the tension spreads—your foot feels secure, but not squeezed.

We recommend this for triathletes or anyone running in wet conditions, where laces might come undone. We’ve also seen older runners or beginners use this to make getting shoes on and off easier.

And once we tried it for travel or walking days, we didn’t want to go back.

Like your running shoes, Vejas can benefit from proper lacing too. Check out this guide on bow vs no bow lacing for Veja sneakers to find what suits you best.

How to lace running shoes without tying

To lace running shoes without tying, use a speed lacing system with toggles or elastic bungee laces. These let you tighten or loosen your shoes in seconds without knots. We think this method is perfect for anyone who can’t tie knots easily.

We started using no-tie laces during race prep when every second mattered. We replaced regular laces with elastic ones that lock in place using a plastic toggle. Once set, we just slip our feet in and pull the toggle to tighten. It’s simple, fast, and the shoes stay secure.

We especially love using this setup on rainy days when wet laces are a hassle.

Another big reason we recommend this method is how evenly it holds your foot. You won’t have tight spots or loose zones. The stretch in the bungee laces adapts to your movement, which we find helpful on long runs when our feet swell.

We’ve also seen parents use this for their kids' running shoes to make things easier. And for gym or travel shoes, no-tie laces just save time. If you want a reliable fit without the fuss of tying, this is the way we always suggest trying first.

Just like with sneakers, getting the right fit in boots matters. These easy ways to lace Danner USMC boots help with support and durability.

How to lace running shoes for numb toes

To stop numb toes while running, use wide forefoot lacing or gap lacing. These methods reduce pressure on the front of your foot and give your toes more space. It helps improve circulation and stops your shoes from pressing too hard on sensitive areas.

It works because it changes where the lace tension sits on the foot. Instead of pulling across the top of your toes, the pressure moves higher. You still get a secure fit, but your toes can breathe.

Final Words

By now, you’ve seen just how much power is in your laces. Here’s a recap:

• Use a heel lock if your shoes slip.

• Try gap or window lacing for high arches or swelling.

• Go for speed laces if you hate tying knots.

• Use toe-relief lacing to save your toenails.

• Always match the method to how your feet feel.

You’ve got this!

Once you’ve mastered tying techniques, you might want to switch things up. Here’s how changing the look of your shoes with laces can give your old kicks a fresh new vibe.

Let’s be real—most of us learn how to tie running shoes once and never think about it again. But that’s exactly how we end up with blisters, loose shoes, or even black toenails. We’ve been there and we don’t want you to make the same mistakes.

Here’s the right way: To tie running shoes the right way, use a runner’s knot for heel lock. Ensure a snug midfoot fit and double-knot the laces to prevent loosening during your run.

So if you’re wondering how to tie running shoes step by step, you’re in the right place. We’re sharing our top 10 methods that will surprise you.

Key Takeaways

• The way you tie your shoes can make or break your run.

• Criss-cross lacing works great for daily comfort.

• Heel lock keeps your foot from slipping during long runs.

• Runner’s loop gives your shoes a tighter, more secure fit.

• Gap lacing helps ease pressure on the top of your foot.

• Wide forefoot lacing adds space for swollen or wider feet.

• Speed lacing is best for quick, knot-free adjustments.

• Toe-relief lacing can prevent toenail pain and pressure.

How to tie running shoes? (10 Methods)

To tie running shoes properly, use a lacing method that locks your heel and keeps your foot secure. The best ways include criss-cross lacing, loop lacing lock, runner’s loop, and gap lacing. Each method solves different running shoe problems.

We’ve been runners for over 13 years. We’ve raced, trained daily, and helped others fix pain just by changing how they tie their shoes. We’ve tested every lacing style ourselves. What we share here is real, hands-on experience.

Standard Criss-Cross Lacing – Most Common Method

Criss-Cross Lacing is the most popular method to tie running shoes. It creates a balanced hold and is fast and easy.

• Start with both lace ends in the bottom eyelets: Thread straight across.

• Cross laces over: Feed each lace into the next opposite eyelet.

• Repeat the crossing: Work your way up to the top.

• Tie a regular bow: Adjust the tension as needed.

We always come back to this method when we want comfort without complications. It gives even pressure across the foot and works with most shoe shapes. It’s fast to tie, and you don’t need to learn anything fancy.

Loop Lacing Lock (Heel Lock)

The Loop Lacing Lock method is for you if you want your running shoes to be stable. We started using it after a long training run gave us raw blisters. It locks the heel in place using loops at the top of the shoe. Ever since we switched to this, heel problems have disappeared.

Steps to do it:

• Lace normally up to the second-to-last eyelets: Stop there.

• Make side loops: Thread each lace into the top eyelet on the same side, forming loops.

• Cross and insert: Insert each lace end into the opposite loop.

• Pull tight and tie: The fit should feel firm around your ankle.

Runner’s Loop

Runner’s loop is the method we use when we want that perfect, snug feeling, especially during long runs. It helps prevent your foot from sliding forward in the shoe. We started using this after noticing our toes were hitting the front on downhill runs.

Here’s what to do:

• Lace your shoes normally: Stop at the second-to-last eyelets.

• Create loops: Thread each lace into the top eyelet on the same side to make loops.

• Cross the laces: Thread each lace through the loop on the opposite side.

• Tighten and tie: Pull tight to secure the top and finish with your regular knot.

Gap Lacing

Gap lacing is the method we recommend when someone says, “My shoes feel too tight on top.” We use this when our feet feel sore or swollen, especially after a long day. It simply skips one or more eyelets to relieve pressure.

• Start lacing as usual: Go up through the bottom few eyelets.

• Skip the pressure zone: Leave one or two eyelets unlaced where pressure is highest.

• Resume normal lacing: Continue lacing above the skipped eyelets.

• Tie a normal knot: Adjust to comfort and foot shape.

We came across gap lacing during marathon training when our feet started swelling mid-run. The top of our shoes felt like they were digging into our skin. It was distracting and painful. One of our coaches recommended skipping a couple of eyelets in that pressure spot—and wow, it made a huge difference.

The relief was instant.

If you own a pair of Under Armours, tying them right makes a huge difference. Here’s how to lace Under Armour Pursuit 2 sneakers in just 4 easy steps.

Window Lacing – Relieves pressure on the top arch

Window lacing is the easiest way to tie running shoes. It reduces pressure on the top of your foot without hassle. It creates a gap in the middle of the laces. This works well if you have a high arch or your shoes feel too tight on top.

We use this when our feet swell during long runs. It gives breathing space without loosening the whole shoe. We’ve also shown this to runners with high arches who couldn’t find shoes that felt right. This method helped them run longer without pain.

Do these steps to tie running shoes for a high instep:

• Lace as usual up to the eyelets just before the pressure area

• Skip one or two eyelets above the sore spot

• Thread the laces straight up to the next available hole

• Continue lacing as normal and tie your shoe

Diagonal Lacing

If you’re wondering how to tie running shoes for bunions or toe pain, then note that the answer is diagonal lacing. Why? Well, it eases pressure on your big toe. This method shifts the tightness away from the inner side of the foot. It’s a good fix for bunions or sore spots near the big toe joint.

Follow these steps to do it:

• Start by lacing only one side through the bottom two eyelets

• Begin crossing the lace upward in a diagonal direction

• Lace all the way to the top in this diagonal path

• Tie normally once both sides are even at the top

Double Helix Lacing – How to tie running shoes for ankle support

You should use double helix lacing to give extra ankle support. It uses two lace paths that twist around each other. This helps spread tension evenly across your foot and gives a firm, stable feel.

Here’s how to tie running shoes for ankle support:

• Start by threading both lace ends through the bottom eyelets

• Cross laces diagonally and thread into eyelets as usual

• Instead of continuing straight, twist the laces once before each cross

• Keep twisting and crossing up to the top

• Tie normally once you reach the last eyelets

We found this method during a time one of us had an ankle that kept rolling on rocky trails. Regular lacing just didn’t give enough support. Double helix lacing added the firmness we needed without cutting off circulation.

Wide Forefoot Lacing – How to lace running shoes for wide feet?

Getting straight to the point: Use wide forefoot lacing to give your toes and the front of your foot more space. This method works best if you have wide feet or if your feet swell during long runs or hot days.

Here’s how to lace running shoes for wide feet:

• Start by skipping the second or third pair of eyelets near the toe area

• Thread laces straight across into the next eyelets above the skipped ones

• Continue lacing normally up to the top

• Tie your shoe as you normally would

We use this method when we know our feet will swell during a long or hot run. It’s especially helpful for wider feet. One of our teammates has naturally wide feet, and regular lacing made their shoes feel tight and painful. We showed them this method, and the difference was instant. No more rubbing. No more pressure on the sides.

What we like most is that it adjusts the forefoot space while keeping the rest of the shoe snug. It’s also great if you’re breaking in new shoes that feel a bit tight in the front.

We recommend this for runners who get numbness in the toes or blisters along the sides of the foot. It’s an easy fix that makes the whole run feel better.

Toe-Relief Lacing

We suggest using toe-relief lacing to take pressure off your toenails and the front of your foot. It’s a great choice if your toes feel cramped or if you’ve had issues like black toenails or bruising.

Here’s how to tie running shoes to reduce toe pain:

• Start by threading the lace through the eyelet closest to the big toe

• Lace diagonally across to the top on the opposite side

• Use the other lace end to lace normally through the rest of the eyelets

• Tie normally at the top

We learned this the hard way—after a few toenails got bruised and fell off during training. The toe box was too tight, and our regular lacing made it worse. This method helped by taking the pressure off the toes.

Once we tried it, the front of the shoe felt instantly more open. It’s especially useful for downhill running when your foot slides forward. We now use it for trail runs or races with long descents.

If you’ve got a pair of LTDs, here’s a guide on how to lace them up properly so they feel snug without being too tight.

Speed Lacing System

Try a speed lacing system if you want quick tightening without tying knots. It uses elastic or toggle-based laces. This is perfect for triathlons, race days, or runners who want quick, even tension.

Here’s how to tie running shoes quickly using a speed lacing system:

• Remove regular laces and insert speed laces through all eyelets

• Adjust the toggle or tension lock to your comfort level

• Trim extra lace ends if needed

• Lock it in place before your run

We switched to speed laces for race day, and it saved time and stress. No more double-knotting or retying mid-run. The best part is how evenly the tension spreads—your foot feels secure, but not squeezed.

We recommend this for triathletes or anyone running in wet conditions, where laces might come undone. We’ve also seen older runners or beginners use this to make getting shoes on and off easier.

And once we tried it for travel or walking days, we didn’t want to go back.

Like your running shoes, Vejas can benefit from proper lacing too. Check out this guide on bow vs no bow lacing for Veja sneakers to find what suits you best.

How to lace running shoes without tying

To lace running shoes without tying, use a speed lacing system with toggles or elastic bungee laces. These let you tighten or loosen your shoes in seconds without knots. We think this method is perfect for anyone who can’t tie knots easily.

We started using no-tie laces during race prep when every second mattered. We replaced regular laces with elastic ones that lock in place using a plastic toggle. Once set, we just slip our feet in and pull the toggle to tighten. It’s simple, fast, and the shoes stay secure.

We especially love using this setup on rainy days when wet laces are a hassle.

Another big reason we recommend this method is how evenly it holds your foot. You won’t have tight spots or loose zones. The stretch in the bungee laces adapts to your movement, which we find helpful on long runs when our feet swell.

We’ve also seen parents use this for their kids' running shoes to make things easier. And for gym or travel shoes, no-tie laces just save time. If you want a reliable fit without the fuss of tying, this is the way we always suggest trying first.

Just like with sneakers, getting the right fit in boots matters. These easy ways to lace Danner USMC boots help with support and durability.

How to lace running shoes for numb toes

To stop numb toes while running, use wide forefoot lacing or gap lacing. These methods reduce pressure on the front of your foot and give your toes more space. It helps improve circulation and stops your shoes from pressing too hard on sensitive areas.

It works because it changes where the lace tension sits on the foot. Instead of pulling across the top of your toes, the pressure moves higher. You still get a secure fit, but your toes can breathe.

Final Words

By now, you’ve seen just how much power is in your laces. Here’s a recap:

• Use a heel lock if your shoes slip.

• Try gap or window lacing for high arches or swelling.

• Go for speed laces if you hate tying knots.

• Use toe-relief lacing to save your toenails.

• Always match the method to how your feet feel.

You’ve got this!

Once you’ve mastered tying techniques, you might want to switch things up. Here’s how changing the look of your shoes with laces can give your old kicks a fresh new vibe.