Better Runs Start Here: Running Shoe Lacing Techniques for a Better Fit

New running shoes feeling off? Heel slipping, toes cramped, laces coming undone mid-run? The fix might be simpler than you think. Running shoe lacing techniques for a better fit can totally change how your shoes feel—no need for a new pair.

Small changes, like switching from a normal crisscross pattern to a loop lacing lock or using the top lace hole for a proper heel lock, can make a big difference. This guide walks through lacing styles that match real foot types and common running issues.

Got yours from the best running shoes in Montoursville, PA? Great—now let’s make them feel made for you.

Key Takeaways

• A new lacing technique might be all you need to fall back in love with your running shoes.

• Tight laces don't always mean a better fit. Sometimes, it's about how you lace, not how hard you pull.

• Don't settle for sore toes or slipping heels. Your feet deserve a better setup.

Lacing Fixes for the Most Annoying Running Issues

Even the best running shoes can feel like the wrong fit if your lacing pattern isn’t working for your feet. Swapping out your normal lacing pattern for a more targeted approach can solve a lot—without touching your foot size or shelling out for a new pair. 

Let’s get into the fixes that can help with everything from heel slippage to toe pressure.

The heel slip stopper

Problem: Your foot keeps sliding, causing friction and those dreaded heel blisters.

Fix: Runner’s Loop (Heel Lock)

This lacing technique uses the last eyelet on each side of the shoe to form a loop lacing lock. 

Thread the lace end through the top lace hole on the same side instead of crossing over. Then, pull it through the opposite loop before you tie your shoes. 

This creates a snug fit around the heel and helps reduce excessive movement in the back of the shoe. It also cuts down on excessive wear from rubbing. If your heel’s been slipping or shifting while you run, this one’s worth trying.

Relief for a tight top-of-foot

Problem: The top of your foot feels crushed under the laces.

Fix: Window Lacing

This method skips the crisscross pattern directly over pressure points, which makes it especially helpful if you have high arches or a high instep. 

Unlace the shoe down to just below the tight area, then begin lacing vertically for a couple of eyelets before resuming the normal pattern. It’s a simple way to create breathing room without loosening the entire shoe.

It’s a simple way to dial in comfort on long runs or when your foot swells mid-workout.

Space for sore toes

Problem: Cramped toes, black toenails, or pain near the big toe.

Fix: Diagonal Toe-Lift Lacing (Single Helix)

Start lacing at the big toe side and run the lace diagonally to the top opposite eyelet. Then, use the other lace to begin lacing normally across all eyelets. This opens up the toe box and allows more space up front where it’s needed most.

It’s especially helpful if your foot inside the shoe feels jammed or if you have a wide forefoot or generally wide feet.

A full-foot pressure reboot

Problem: Your entire shoe feels like it’s squeezing your foot.

Fix: Parallel Lacing (Straight Bar or Lydiard Lacing)

This lacing style skips the traditional crisscross and runs laces straight across each pair of eyelets. It distributes pressure more evenly across the top of the foot and can help alleviate pressure across the entire shoe.

It’s a great fix for people with sensitive feet, wider feet, or runners who just want their shoes to feel a little less restrictive without giving up a snug fit. Start lacing with even lace length and work up the side of the shoe, threading through every other eyelet on the opposite side.

Smart Lacing for Different Foot Shapes

Shoes are built to fit “most” feet. The problem? Most feet aren’t average. If your running shoes feel great in one spot and wrong in another, your lacing might be the fix. These tweaks are all about working with your foot shape—not against it.

High arches need some breathing room

If you’ve got high arches, the top of your foot probably takes a beating. Lacing too tight across the midfoot can cause discomfort or even cut off circulation.

Try this: After the first few eyelets, skip the normal crisscross through the middle of the shoe. Instead, thread the laces straight up each side before crisscrossing again near the top. This breaks up the pressure zone and gives your high arches some much-needed relief.

It won’t change your foot type, but it’ll make your runs feel a lot better.

Flat feet or low arches need a bit more support

Flat feet don’t give your shoes much to work with when it comes to structure. That’s where your lacing style comes in.

Try this: Begin lacing like usual but keep the laces snug along the inside (medial) side of the shoe. You can also skip a crisscross near the outer side to reduce unnecessary pressure. This helps keep your foot more centered and can improve overall shoe fit and comfort, especially for overpronators.

It’s not a substitute for the right shoes, but it adds a bit of structure where your arches don’t.

Wide forefoot? Give your toes some space

If your toes feel packed in like sardines or your forefoot rubs against the inside of the shoe, there’s a better way to lace up.

Try this: Start lacing a few eyelets higher than usual. Leave the lower eyelets unlaced to give the toe box more space to flex. Then continue with your regular crisscross pattern up the shoe.

This small change opens up the front of the shoe and helps avoid pressure on the big toe. It’s also a solid move for runners with bunions or generally wide feet.

Narrow foot? Close the gaps

When your shoes feel too roomy, no matter how tight you tie them, your foot might be swimming inside.

Try this: Use every other eyelet as you work your way up the shoe. This pulls the sides in a little tighter and helps reduce heel slippage and side-to-side movement. You’ll still get a snug fit without needing to yank your laces like you’re tying down a tent.

It also helps reduce loose laces mid-run, especially if you’re using a longer lace length.

Secure Knots That Don’t Budge

You can pick the perfect lacing technique, thread through every last eyelet, and still end up with loose laces if your shoe tie doesn’t hold up. That final knot is what locks everything in. And if it’s not working, all your careful lacing can unravel—literally.

The knot you learned might be wrong

Most people use the same knot they learned as a kid. But if your laces always come loose mid-run, there’s a good chance you’re tying a granny knot instead of a reef knot. The difference isn’t always obvious—but it matters.

Here’s how to test it: Tie your shoes like usual. Now, pull the loops outward, sideways from the shoe. If the loops twist or tilt up or down, you’ve tied a granny knot. That’s the one that tends to slip. If the loops stay straight out to the sides of the shoe, that’s a reef knot. It tightens as you run and holds better through movement.

For any lacing pattern—whether it's heel lock lacing, parallel lacing, or diagonal lacing—a secure knot helps your shoe fit stay consistent.

Fast or lasting: Pick your knot

If you want to tie shoes faster or keep them tied longer, these two knots are worth learning:

• Ian knot: This one’s all about speed. It’s the fastest way to lace shoes with a strong, symmetrical finish. Once you get the motion down, it’s quicker than the normal shoe tie and more reliable. Great for short runs or everyday training when you’re out the door in a hurry.

• Surgeon’s knot: A solid choice for long-distance runs, marathons, or trail running. It’s similar to the standard bow but adds an extra wrap before you pull tight. That extra loop creates more friction, which means the knot won’t slip—even if your lacing pattern uses smooth or slippery laces.

Pro tip: Whatever knot you choose, pull tight at the final two eyelets. That’s where tension matters most. A good finish keeps your lacing pattern in place, your running performance steady, and your foot locked in from heel to toe.

Maybe it’s Time to Replace Your Laces?

You’ve switched your lacing technique, adjusted the pattern, and tied your shoes every which way, and they’re still coming loose. The issue might be your laces.

Worn-out laces lose their grip. They stretch, fray, and make it harder to keep your shoe fit consistent. If you’re constantly stopping to pull tight or re-tie, it’s probably time to replace them.

Signs to watch for:

• Frayed edges or stiff spots

• Knots that won’t hold

• Laces that slide too easily or feel too stretchy

If you're using heel lock lacing or threading through the final two eyelets, make sure your new laces are long enough. A wide forefoot or high mid foot may also need extra length for better adjustment. Flat laces hold knots well, while round ones glide through laced eyelets more easily.

And if you’ve replaced your laces more than once but your shoe still feels off, your running shoes might be due for an upgrade.

Why Elite Feet is the Place to Start

Trying every lacing pattern in the book won’t help much if the shoes aren’t right to begin with. That’s why we do things a little differently at Elite Feet. 

Before we talk brands or styles, we ask you to take off your shoes and walk. It sounds simple, but it shows us everything we need to know about how your feet move. From there, we’ll help you lace shoes in a way that fits your stride, your foot type, and your running goals. 

We carry gear for all kinds of runners and all kinds of feet, including those that don’t fit the usual mold. Our shelves are packed with top brands, our return policy gives you time to test your shoes, and our team actually enjoys helping people find the right fit. 

If you’re tired of guessing, come see what the right lacing technique feels like on the right pair of running shoes. Have questions? Call us, and we’ll help you get started.

Conclusion

A good pair of running shoes is only part of the equation. The way you lace them plays a big role in comfort, support, and how your feet feel after a run. 

The right lacing technique can help with everything from a narrow foot to black toenails and can even make your shoes feel like they were made just for you.

Try a few different lacing patterns that match your foot type or running style. It doesn’t take much—just a few changes to the crisscross or knot—and you might finally stop thinking about your shoes mid-run. A better fit is often just a few lace holes away.

Frequently Asked Questions

How can I make my running shoes fit better?

Start by checking your lacing technique. Sometimes all it takes is switching up your lacing pattern to relieve pressure, improve support, or fix a bad fit. 

A good running store can also help match you with the right running shoes for your foot type and running style. Don’t underestimate what a few lace holes can do.

What is the best lacing technique for running?

There’s no one-size-fits-all answer, but parallel lacing is great for relieving pressure, while heel lock lacing helps reduce slippage. 

The best lacing technique depends on your foot shape and how your shoes feel on the run. Try different lacing patterns until you find the one that keeps your feet happy.

Should shoes be tied tight or loose when running?

Your running shoes should feel secure but not restrictive. Too tight can lead to numbness or black toenails, while too loose can cause rubbing and blisters. The goal is to tie shoes just snug enough that your foot stays in place without cutting off circulation.