How To Tie Shoes For Running

When it comes to running, one of the most important things to get right is tying your shoes. Properly tying your running shoes not only ensures a comfortable and secure fit, but it can also help prevent injuries and blisters during your run. As an avid runner myself, I’ve learned a few tips and tricks for tying shoes that I’d like to share with you.

Choose the Right Laces

Before we dive into the tying techniques, let’s talk about the importance of choosing the right laces. Elastic laces, also known as “speed laces,” can be a game-changer for runners. These laces are designed to stretch and conform to your feet, providing a snug fit without any pressure points. They also make it easier to put on and take off your shoes, perfect for race day or quick transitions during a triathlon.

The Standard Shoe-Tying Technique

The most common shoe-tying technique is the standard criss-cross method, which works well for most runners. Here’s how to do it:

  1. Start by crossing the laces over each other, with one lace going underneath and the other going over the top.
  2. Take the lace that went over the top and thread it through the loop created by the other lace.
  3. Pull both laces tight to secure the first knot.
  4. Repeat the same process for the second knot, making sure to cross the laces in the opposite direction.
  5. Double-knot your laces to prevent them from coming undone during your run.

The Runner’s Loop

If you’re someone who experiences heel slippage or wants additional ankle support, you may find the runner’s loop technique helpful. Here’s how to do it:

  1. Start by feeding the lace through the top eyelet on one side of your shoe, leaving a long loop on the same side.
  2. Repeat the same process on the other side of the shoe, creating another long loop.
  3. Take the lace on one side and cross it over to the opposite eyelet, feeding it through the loop on the other side.
  4. Repeat the same process with the lace on the other side.
  5. Tie the ends of the laces together using the standard criss-cross technique.

Additional Tips for a Secure Fit

While the techniques mentioned above should provide a secure fit, here are a few additional tips to ensure your shoes stay snug throughout your run:

  • Make sure the laces are evenly tightened by pulling them tight from the bottom to the top, adjusting as needed.
  • Avoid tying your shoes too tight, as this can restrict circulation and cause discomfort.
  • Consider using a runner’s loop on just one side if you have a foot size difference or experience discomfort on one foot.
  • Replace your shoelaces regularly to prevent them from becoming stretched or worn out.

Remember, everyone’s feet are unique, so don’t be afraid to experiment with different techniques and adjustments to find what works best for you. Happy running!


Tying your shoes for running may seem like a simple task, but getting it right can make a big difference in your overall running experience. By choosing the right laces, using the proper techniques, and making necessary adjustments, you can ensure a comfortable and secure fit every time you hit the pavement. So take the time to tie your shoes properly before each run, and enjoy a more enjoyable and injury-free running experience. Lace up and run strong!