Expert Tips for Lacing Your Trainers

In collaboration with realbuzz.

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog

Like most runners I am obsessed with my trainers. I’m insanely lucky that I to get to try out loads of different shoes and I think that having the right shoes for the job is really important, whether it’s a pair of lighter shoes when you want to move quickly, something with some cushioning when you’re going far or a shoe that will protect your feet on the trails. But what’s even more important is that your shoes fit properly. Not only is a well fitting pair of trainers more comfortable to wear, they can also help prevent injuries spoiling all your fun.

One thing that can really affect how your shoes fit is how you lace them up. I don’t know about you, but I feel a huge difference if my laces are too tight or too loose. In fact before most races I can be found obsessively fiddling with them making sure that everything is just right! Lacing my shoes a particular way has a big impact on how comfortable my shoes are, and I was intrigued to hear from Louise Damen, a former GB athlete and realbuzz running expert, just how lacing techniques and patters can help resolve shoe related problems. Check out her advice below, and let me know if any of the tips work for you!

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog
Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog

Toe problems

This technique allows you to create more space at the front of your trainer known as the toe box. It will help you to avoid unsightly and painful black toenails as well as other toe issues.

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog




Shoes too tight

A good way to combat this problem is by using parallel lacing to loosen up the pressure. It will allow the top of the foot to have more room while still ensuring there is enough support.

 

 

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog

High arches

You can minimise pressure on the top of your foot by feeding laces vertically through selected eyelets. Everyone’s feet are different though, so experiment which ones work best for you.

 

 

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog




Wide forefoot

If you’ve got a wide forefoot there are ways you can open up the shoe. This can be done by using vertical lacing further down to give that part of your foot plenty of room while you run.

 

 

 

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness blog

Narrow feet

For narrow feet the best lacing technique is the criss-cross. This pattern is the best and most effective way to tighten the shoe for this type of foot.

 

 

Expert Tips for Lacing Your Trainers - A Pretty Place to Play, London Running and Fitness Blog

Heel slipping

Create a more compact fit to not only keep your heel in place but to reduce friction and minimise wear in the back of the shoe.

* This post is in collaboration with realbuzz. Images: Max Willcocks for 361 Europe.