How many of you have had to stop during a run or worse, a race, to re-tie your laces? It happened to me during a half marathon and to some of my athletes while out on recent coaching sessions. Often, the movement of your running works the laces free but since I started using this tip I’ve never had a problem.
Here are the 7 steps of how I tie my laces to ensure a comfortable fit and no stopping to re-tie my laces during a run without a double knot in sight!
Step 1 – Always loosen your laces before putting them on. This will make sure you can get a comfortable fit every time you put on your trainers.
Step 2 – Slide in your foot and ensure your heel is firmly planted at the back of the shoe by pointing your foot towards the ceiling, resting on your heel.
Step 3 – With your foot still pointing to the ceiling and heel on the ground tie your laces comfortably tight in a standard bow. Pointing your foot up helps ensure your laces won’t be too tight.
Step 4 – Even up all four parts of the bow (2 loops and 2 ends) so they are all roughly the same length.
Step 5 – Group together all four parts of the bow.
Step 6 – Tuck all 4 bits under one of the cross loops midway down your trainer laces.
And ta da! Your laces are tied in a normal, single bow but kept together by the cross over loop. This simple tip works due to the cross loop keeping the laces tidy and still, meaning the bow doesn’t work loose.
And as no double knot is involved, at the end of your run you can just unhook the 4 pieces and untie like normal. Especially handy when your fingers are freezing after a cold winter run!
I can’t take the credit for this tip – I was shown it by my speedy running friend and multiple-times 10k and XC county champion, Steve Naylor who was shown it by someone else but unfortunately, I forget who. Hopefully they won’t mind me passing it on so you can all benefit.
The photos feature my favourite running shoes to date, the Asics Kayano 22 Lite Show (although looks like the orange trim is only available in the States), and my first-choice running sock from Ashmei. For clarity, neither were supplied to me for review or for this post – both were purchased by my wife as birthday or Christmas presents.