Lacing running shoes-6 tricks that every runner should know

By FITBOOK | 03. December 2020, 17: 32 h

Runners know this: the toes have too much or too little space, the heel is missing the hold or the shoelaces go up all the time. Now running shoes Don & APOs; t have a real optimization function, with which you can perfectly adapt them to your own foot-but different lacing tricks can help.

Basically, when lacing the running shoes: as firm as it feels good. The running shoe should be firmly attached to the midfoot, on the heel the foot must not slip out, and the toes should have enough space at the front. With the following lacing techniques smaller fit problems in the running shoe can be eliminated.

Overview-fitting problems and tricks on how to solve them

1. Heel too loose

If the shoe is too loose on the heel, the foot slips. Blisters and scouts are the result-and even worse: too much heel play can cause problems with the Achilles tendon, so it is absolutely necessary to avoid! The marathon lacing is perfect for a good heel hold.

Tie the shoe to the penultimate hole from the inside to the outside. Thread into the last hole shifted to the rear (a kind of seatbelt) so that an eyelet is created. Now thread the shoelace crossed through the eyelets and tighten.

Also interesting: when and how often should you change your running shoes?

2. Painful toes

Anyone who has ever run bloody or blue toenails knows how unpleasant it is. This can happen if the tip of the shoe pushes too much on the tips of the toes. If the reason for this is not a too small shoe (first clarify!), you can free your toes with this diagonal lacing technique. To do this, pull the laces from the bottom hole at the big toe diagonally through the top hole on the other side. When lacing raise the tip of the foot and provide additional storage space for the toes.

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3. Back of foot hurts / high tension

If you have a high tension, under normal lacing, the tongue can press on the back of your foot. This relief relief provides:

Thread the shoelaces down normally, then on one side, on the other two eyelets upwards. Now thread the shoelaces again on the opposite side, then again one or two eyelets high … Etc. fasten the last two holes normally. Alternatively, omit an eyelet in the pressure range.

Also interesting: why barefoot shoes are so good for health

4. Wide forefoot

No matter how firm or loose you tie your running shoes, something is too loose or pressing. This is called the duck or flat foot-the high heels greet! Here a very simple trick helps: instead of just working with one with two laces!

The lower holes belong to the forefoot-the rear holes midfoot and heel. This allows you to adjust the width for both foot areas individually.

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5. Laces open constantly

Your shoelaces always open while running? Then maybe it & APOs; s because you & APOs; ve learned the wrong grinding technique as a child! Yes, there & APOs; s something to consider here, too. There is more than one way to tie the running shoes. Scientists such as mathematician David J. Green deal with node technology.

Best (without double knot!) Holds the reff node, also known as the cross node. Initial nodes and loops are bound in opposite direction. In the video first the wrong technique, then the (better holding) Reffknot. But maybe a quick lacing system is the right thing for you. They can be retrofitted on all running shoes, only need to be threaded in once.

Also interesting: should you wear compression stockings when running?

6. Get fit

Loosening the laces before taking off or putting on only at the top holes, lends the fit of the shoe. Right: laces when running shoes completely loosen up to the bottom, pull up your tongue, slip out / slip in.

By the way: because the foot needs space in the race, many experts recommend choosing the running shoe half or even a whole size larger than the everyday shoe. However, if the foot still presses, pulls or annoys now: then it has lost nothing at the foot and should be exchanged.

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