Lacing your running shoes correctly is the first step to a pleasant running experience. We show you what to look for when lacing and why the last hole in the shoe plays a crucial role
Lacing running shoes properly: The marathon lacing
In addition to the common shoe lacing system, another alternative system has become established, especially among runners, which promises above all a special hold in the heel area of the jogging shoes and increased strength: the so-called marathon lacing system.
- In principle, this lacing is quite simple: First of all, you lace up your running shoes in the usual way. At the penultimate hole, you stop with this variation.
- Running shoes usually have another hole at the top, slightly offset to the back. And it is precisely this eyelet that is now in demand.
- Now grab the two ends of the laces and, starting from the penultimate hole, pass them outwards through the last hole, which has been moved backwards.
- There should be a loop on both the left and the right side. Now put the inward facing end of the lace through the loop on the opposite side of the shoe.
- Both laces cross again before they should then be passed from the inside out through the loop that has already been created.
- Now tighten both loops and tie a loop as usual.
Hollow-footed running shoes: How to lace up properly
Many runners struggle with a so-called hollow foot. Typical of these hollow feet is the relatively high instep, which is always exposed to pressure points in the course of ordinary lacing. We therefore show you the appropriate lacing of running shoes for hollow feet:
- The key to this promising method is parallel binding. By tying your running shoe from the outside to the inside, the two laces should never cross each other.
- Pull both lace ends through the eyelets on both sides and run the ends along the inside behind the other lace so that they skip a hole in the process.
- Only then continue tying from the inside out. The lace is passed from the top to the other side and threaded through the next eyelet from the outside to the inside. Repeat this procedure until the penultimate hole of the shoe.
- At the end you should pull both laces through the last hole from the inside to the outside and tie your bow as normal.
- It is also important to mention that this lacing method only relieves pressure pain in particular. In addition, you should use insoles and foot bandages if necessary.
What to look out for when lacing up trainers
You have now learned about two different lacing systems. But what is the most important thing when lacing running shoes correctly?
- Of course, the right strength is also crucial – regardless of which lacing system you choose.
- If you tie your running shoes too loosely, you will not feel enough support and your foot may slide back and forth in the shoe.
- The consequences of lacing too loosely are obvious: the formation of blisters and chafing cause a spongy and unsteady feeling when walking, which in turn affects your musculoskeletal system completely.
- Also fatal, by the way, is lacing that is too tight. It is not uncommon for pressure points to form on your feet and to prevent proper blood circulation.
- In addition, feet that have fallen asleep can cause an unpleasant feeling of numbness.
