How to Choose Laces for Running Shoes

When we think about running shoes, our minds often go to the brand, the cushioning, and the overall design. However, one element that is frequently overlooked but plays a crucial role in both comfort and performance is the running shoe laces. The right laces can make all the difference, helping to secure the foot properly, prevent injury, and even enhance running efficiency.

This article delves into the world of running shoe laces, offering insights on how to choose the best ones for your needs and how different lacing techniques can address specific concerns. Whether you're a casual runner or someone who clocks in serious miles, understanding the nuances of athletic shoelaces can significantly improve your running experience.

Understanding Different Types of Laces

Before diving into the specifics of lacing techniques, it's essential to understand the various types of laces available. The material, shape, and elasticity of the laces can all influence how your shoes fit and perform. Here's a closer look at the most common types of running shoe laces:

Flat Laces

Flat laces are among the most common types found in running shoes. Their broad, flat surface provides a strong hold, which helps keep the shoes tightly secured. They are less likely to come undone during a run, making them a popular choice for long-distance runners.

However, flat laces can sometimes create pressure points if tied too tightly, which might cause discomfort during extended use.

Pros:

• Strong hold
• Less likely to come undone

Cons:

• Can create pressure points if overtightened

Round Laces

Round laces are typically found on hiking boots or more casual footwear but can also be used in running shoes. They tend to be more durable and are less likely to fray over time. However, they can come untied more easily than flat laces, which might not be ideal for intense running sessions.

Pros:

• Durable
• Long-lasting

Cons:

• More prone to coming untied

Oval Laces

Oval laces offer a middle ground between flat and round laces. They are slightly rounded but still maintain enough surface area to stay securely tied. This shape can provide a more even pressure distribution across the foot, reducing the chances of discomfort. Oval laces are a good option for runners looking for a balance between durability and security.

Pros:

• Balanced pressure distribution
• Secure tie

Cons:

• Less common, might be harder to find

Elastic Laces

Elastic laces are designed for convenience and flexibility. They stretch, allowing you to slip your shoes on and off without having to untie and retie them. This feature makes them popular among triathletes or runners who value speed and efficiency. However, they might not provide the same level of security as traditional laces, which can be a drawback for some.

Pros:

• Easy to use
• Convenient for quick transitions

Cons:

• May lack security for intense runs

Reflective Laces

Safety is a priority for many runners, especially those who run early in the morning or late at night. Reflective laces are designed to improve visibility in low-light conditions. These laces often have reflective materials woven into them, making them an excellent choice for safety-conscious runners. However, the reflective coating can sometimes make the laces less flexible.

Pros:

• Enhanced visibility
• Added safety feature

Cons:

• Can be less flexible

Lacing Techniques for Specific Needs

Choosing the right type of running shoe laces is just the first step. How you lace your shoes can also significantly impact your comfort and performance. Here are some lacing techniques tailored to specific needs:

Heel Lock Lacing

Heel slippage is a common issue that can lead to blisters, particularly during long runs. The heel lock lacing technique, also known as the runner's loop, is designed to keep your heel securely in place. This method involves creating a loop with the last two eyelets and threading the laces through these loops before tying them. It provides extra security and reduces movement, helping prevent blisters.

Ideal For:

• Runners prone to heel slippage and blisters

How to Do It:

1. Lace the shoes normally until the second-last eyelet.
2. Create a loop by passing the lace through the last eyelet on the same side.
3. Cross the laces and thread them through the opposite loop.
4. Pull tight and tie as usual.

High Arch Lacing

Runners with high arches often experience discomfort due to excessive pressure on the top of the foot. High arch lacing is designed to alleviate this pressure by creating more space in the middle of the shoe. This technique involves skipping a few eyelets in the lacing pattern, allowing the laces to relieve pressure on sensitive areas.

Ideal For:

• Runners with high arches

How to Do It:

1. Lace the shoes normally until you reach the midfoot.
2. Skip one or two eyelets and continue lacing.
3. Tie as usual.

Window Lacing

If you have sensitive spots on the top of your foot, window lacing can help relieve pressure in those areas. This method creates a “window” by leaving a gap in the lacing, allowing the shoe to flex more comfortably over sensitive areas.

Ideal For:

• Runners with sensitive areas on the top of the foot

How to Do It:

1. Lace the shoes normally until you reach the sensitive area.
2. Instead of crossing the laces, run them straight up to the next eyelet on the same side.
3. Continue lacing as usual above the sensitive area.

Runner’s Loop

The runner’s loop, or lock lacing, is another technique to enhance foot stability. This method is especially useful for runners who need extra security during intense sessions. By looping the laces through the last eyelet and pulling them tight, you can prevent your foot from sliding forward and keep the shoe snug against your foot.

Ideal For:

• Runners looking for enhanced stability during intense runs

How to Do It:

1. Lace the shoes normally until the second-last eyelet.
2. Create a loop by threading the lace through the last eyelet on the same side.
3. Cross the laces and thread them through the opposite loop.
4. Pull tight and tie as usual.

Selecting the Right Lace for Your Running Style

Your running style and shoe type should influence your choice of laces. The right laces can affect your running biomechanics, providing the necessary support and comfort for different terrains and distances. Here’s how to match your running shoe laces to your style:

Trail Running

Trail runners often face rugged terrains that require extra foot stability. Round or oval laces might be preferable here for their durability and ability to stay tied even in rough conditions. A runner’s loop or heel lock lacing technique can further enhance stability.

Road Running

For road runners, flat or elastic laces are often the best choice. Flat laces provide a secure hold without creating pressure points, making them ideal for long-distance running on even surfaces. Elastic laces can be a good option for those who prioritize convenience and speed during races.

Speed Workouts

Speed workouts demand quick and responsive movements. Reflective laces can add a safety element if you're running in low light, while elastic laces offer the convenience of quick adjustments. However, make sure the laces are tight enough to provide stability without compromising your speed.

Long-Distance Running

Long-distance runners need laces that will stay secure over many miles. Flat or oval laces, combined with the runner’s loop technique, can offer the best balance of comfort and security. It’s also essential to ensure that the laces do not create pressure points that could lead to discomfort over time.

Practical Guide to Replacing and Maintaining Laces

Replacing your running shoe laces might seem straightforward, but there are some practical tips that can make the process easier and more effective. Proper maintenance can also extend the life of your laces and keep them performing well.

How to Replace Laces Effectively

1. Remove Old Laces Carefully: Start by removing the old laces. Take care not to damage the eyelets or the lace loops on your shoes.
2. Match Length: Before discarding the old laces, measure them against the new ones to ensure the length matches. If the new laces are too long or too short, they can affect the fit and performance of your shoes.
3. Start from the Bottom: Begin lacing from the bottom eyelets and work your way up. This ensures even tension across the shoe and prevents any bunching or uneven pressure.
4. Use Lacing Techniques: Depending on your specific needs, use the appropriate lacing technique, such as the heel lock or window lacing, as you work your way up the shoe.
5. Double Knot for Security: To prevent your laces from coming undone during a run, finish with a double knot or consider using lace locks.

Maintaining Your Laces

1. Regular Cleaning: Dirty laces can wear out faster and might lose their grip. Regularly clean your laces by soaking them in warm, soapy water and scrubbing gently with a soft brush.
2. Avoid Over-Tightening: Constantly over-tightening your laces can cause them to fray and wear out more quickly. Adjust your laces to be snug but not overly tight.
3. Inspect for Wear and Tear: Regularly check your laces for signs of wear, such as fraying or thinning. Replacing them before they break can prevent potential issues during a run.
4. Store Properly: If you have multiple pairs of running shoes, store them in a cool, dry place, and avoid exposing the laces to direct sunlight for extended periods, as this can weaken the material.

Choosing the right running shoe laces is about more than just aesthetics. The type of laces you choose and how you lace them can significantly affect your running comfort and performance. 

Whether you're dealing with heel slippage, high arches, or sensitive areas on your feet, there’s a lacing technique that can help. By understanding the different types of laces available and how they can be used, you can customize your running shoes to fit your specific needs.

As you explore various options, keep in mind that even minor adjustments can greatly enhance the comfort and performance of your shoes. Feel free to experiment with different laces and lacing techniques to discover the ideal combination. For a wide range of laces designed to meet every runner's needs, Lace Lab provides an extensive selection that can help you find the perfect match.

FAQ

Q1: How often should I replace my running shoe laces?

A: It depends on the frequency of your runs and the conditions you run in. Generally, if you notice any fraying or the laces start to lose their elasticity, it’s time to replace them. For regular runners, replacing laces every few months can ensure they continue to perform well.

Q2: Can different lacing techniques help prevent injuries?

A: Yes, using the appropriate lacing technique can help prevent injuries by providing better support and reducing unnecessary pressure on certain areas of the foot. For instance, the heel lock lacing can prevent heel slippage and the associated blisters, while high arch lacing can alleviate pressure on the top of the foot.

Q3: Are elastic laces suitable for all types of running?

A: Elastic laces are particularly popular among triathletes and runners who need to quickly transition between activities. They offer convenience but might not provide the same level of security as traditional laces for more intense runs. It’s important to assess your running style and needs before choosing elastic laces.

Q4: Where can I find quality laces for running shoes?

A: You can find a variety of laces tailored for running shoes at specialized retailers like Lace Lab, Lace Lab offers options for different running styles and foot needs.