We learn how to lace running shoes from an early age, but most runners don’t realize how much the right lacing method can influence comfort, performance, and injury prevention. Different running shoe lacing techniques can help improve fit, reduce pressure points, and prevent common issues like heel slippage, tightness, or toe discomfort. Sometimes, simply knowing how to tie laces on running shoes properly can eliminate blisters and pain for good. Did you know there are several different techniques you can use to lace up our running shoes for men and women? Below, you’ll find a complete guide on how to lace running shoes for every foot shape, running style, and common discomfort—so you can get the best fit, feel, and performance from your footwear.
How to tie running shoes to minimize heel blisters (heel lock lacing)
If you struggle with heel slippage or blisters, the Heel Lock Lacing method (also known as runner’s loop) is one of the most effective techniques. It gives the heel a more secure hold without overtightening the rest of the shoe. Pair this with high-quality men’s or women’s running socks to reduce friction even further.
How to tie your running shoes using Heel Lock Lacing:
- Start with the standard criss-cross pattern.
- Stop at the second-to-last eyelet.
- Feed each lace into the eyelet directly above so it forms a small loop.
- Cross the laces and thread them through the opposite loop.
- Pull tight to secure the heel.
- Tie your laces as normal.
This is one of the best ways to lace up running shoes if you want a locked-in feel during fast runs or long distances.
How to tie laces to alleviate tightness (parallel/ladder lacing)
Experiencing pain on the top of your foot? You may benefit from the Parallel Lacing or Ladder Lacing technique. This method reduces pressure on the top of the foot, making it ideal for runners with sensitivity or swelling.
How to lace running shoes with Parallel Lacing:
- Start with both lace ends on the same side.
- Lace the bottom eyelets so the lace faces outward.
- Pull the laces straight across and feed them into the next eyelets.
- Skip an eyelet and repeat until the top.
- Your laces should resemble a “ladder.”
This method helps create a more relaxed, even fit—ideal for daily runs and long training sessions.
How to lace running shoes for better toe comfort (single helix lacing)
Toe soreness, black toenails, or pressure around your big toe can be reduced with the Single Helix Lacing method. This technique redistributes pressure and creates extra space in the toe box.
How to tie running shoes using Single Helix:
- Start at the bottom eyelet near your big toe.
- Run the lace diagonally across the shoe so it exits the top eyelet.
- Lace the other side normally in a criss-cross pattern.
- Tie as usual.
This is a great method for long-distance runners, trail descents, or anyone who needs extra room around the toes.
How to lace running shoes for wide feet
For runners with wide feet, the best solution is choosing a shoe designed for width—like those featuring Altra’s FootShape™ Fit, featured in both our Men’s and Women’s Wide Running Shoes. Still need extra room? Learn how to tie your running shoes with more space by skipping specific eyelets.
Wide-foot lacing tips:
- Keep the criss-cross pattern.
- Skip eyelets in areas where you feel pressure.
- Leave more space across the forefoot.
- Tighten only where you need support.
A simple adjustment like this can significantly improve comfort.
How to tie running shoes for high foot arches
If you have high arches, traditional lacing can cause pressure or discomfort. Using a modified criss-cross pattern can create more space across the midfoot.
Lacing for high arches:
- Lace the bottom and top sections normally.
- In the midfoot area, feed the laces vertically instead of diagonally.
- Continue the criss-cross pattern to finish.
This reduces pressure on the arch while maintaining stability.
Lace up running shoes in style for your next big run
Every runner is different, so don’t hesitate to experiment with these running shoe lacing techniques until you find the method that delivers the best fit and comfort. The right lacing can transform how your shoes feel—but the right footwear is just as essential for preventing pain and enhancing performance. If you're looking to upgrade your gear before your next run, explore our Men’s and Women’s Running Shoes designed to work naturally with these lacing methods for a more secure, personalized fit. Not sure which model suits your feet? Use our Shoe Finder tool to discover the perfect pair for your running style and terrain.
