In collaboration with realbuzz.
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!
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.
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.
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.
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.
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.