Having a secure pair of shoes on your feet when you go out running or compete in a big race is not just for your comfort. It also helps keep your feet safe from injury and pesky conditions, like blisters. Learning how to properly lace and tie your running shoes can save you time and pain and help you more thoroughly enjoy your time out pounding the pavement.
Try a lock lace if you experience heel slippage often. Start with a normal criss-cross lace, then bring each end of the shoelace through the eyelet on the same side of the shoe. Bring the end of the shoelace below the shoelace on the other side, and create a normal knot. This lock lace will help keep your shoes tight and prevent slipping during your run.
Use a diagonal lace and a regular knot if you experience toe problems from running. Start by threading one end of the shoelace through the bottom left eyelet. Bring it across to the opposite eyelet, then thread it through the next eyelet on the other side in a diagonal fashion. Repeat this process for all the eyelets, and tie a regular knot at the top.
Use a double knot to prevent your shoes from unlacing while you run. Do a regular bow knot, then use the two loop ends to create a second knot. Tighten this knot as much as you can. You may need to create longer loops than usual on your bow knot in order to achieve the double knot.
Skip one or two sets of eyelets if you experience pain in a certain part of your foot. You can even use two sets of shoelaces, cut and shortened, to tie the top and bottom of your shoe to avoid problem areas.
Talk to your doctor before starting a running program, and consult a doctor if you experience significant pain in your foot while running.