How you lace your shoes changes how they fit. A few simple techniques solve common problems like heel slip, pressure on top of the foot and tight toes.
Heel lock (runner’s loop)
Problem: heel slips.
How: Use the extra eyelet at the top of the shoe. Thread each lace into the top eyelet on the same side to make a small loop. Cross the laces and thread each through the opposite loop. Pull tight.
Useful for sled pushes, lunges and burpees where the heel lifts.
Window lacing
Problem: pressure on the top of the foot.
How: At the pressure point, skip the cross — run the laces straight up the same side for one eyelet, then continue crossing.
Wide forefoot
Problem: tight across the toes.
How: Skip the lowest eyelets, or lace them loosely, leaving more room at the front.
Swollen feet mid-race
Lace firmly at the heel and a little looser at the forefoot. You can loosen further mid-race. See shoe fit for long races.
Double knots
Laces coming undone in a race costs time. Double knot them, or use lace locks.