How to tie your running shoes so your laces don’t come undone mid-run
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You’ve spent weeks preparing for your goal, carefully chosen your running shoes and are ready for the start. Yet one small detail can disrupt your race: a shoelace coming undone!
It may seem trivial, but having to stop during a 10K, half marathon or marathon to retie your laces is particularly frustrating. As well as losing time, you have to bend down, handle your laces with fingers that may be numb from the cold, then get going again and try to find your rhythm.
That’s why tying your running shoes deserves the same preparation as every other detail of your race. A good lacing method should hold your foot securely, remain comfortable and, above all, stay tied when it matters most.
So, what’s the best way to tie your laces for running? Is one knot more reliable than another? And should you tighten your shoes as much as possible to avoid problems?
1. Why is lacing important for running?
Laces do more than stop your shoes from coming off. They also help keep your feet secure through the different phases of your stride.
Proper lacing can help you:
- Limit foot movement inside the shoe and maintain a secure fit while running.
- Reduce friction, which can contribute to blisters.
- Stop your foot sliding forwards, particularly on descents or as fatigue sets in.
- Help prevent your laces coming undone and forcing you to stop mid-race.
- Improve comfort by avoiding excessive pressure on the top of your foot.
However, pulling your laces as tight as possible isn’t the answer. Shoes that are too tight can cause pain, numbness or discomfort across the top of your foot. The goal is to find the right balance between support and comfort.
2. What is the best knot for running?
There’s no single knot that works best for every runner and every shoe. However, to reduce the risk of laces coming undone, I personally prefer a reinforced knot.
The idea is simple: start with a standard knot, but wrap one lace around the other an extra time at the first crossover. When making the final knot, secure it further by passing one of the loops back through the extra opening you’ve created.
This method can create a more secure knot than a quickly tied standard knot, provided you tighten it properly and make sure it remains comfortable.
How to tie this reinforced knot
Follow these steps:
- Cross the two laces as you would for a standard knot.
- Wrap one lace around the other an extra time before tightening the first knot.
- Next, form the two usual loops to make the final knot.
- As you cross the loops, pass one of them back through the extra opening you’ve just created.
- Pull both loops firmly, without tightening the whole lacing system so much that it compresses your foot.
- Check that the knot is secure and that the lace ends aren’t too long.
The benefit of this technique is that it helps lock the knot in place while remaining relatively easy to repeat before every training session or race.
There are several variations of reinforced knots. The key is to choose a method you can tie confidently and that stays secure when you pull alternately on both lace ends.
3. Do you really need a double knot?
A double knot is a popular option among runners. It involves tying a second knot using the loops from the first one.
It’s easy to understand and use, but it isn’t foolproof. The result depends on the shape of the first knot, the material the laces are made from and how easily they slide against each other.
One important point: if a knot keeps coming undone, it doesn’t necessarily mean it wasn’t tight enough. It may simply have been tied incorrectly.
If your laces often loosen even with a double knot, check how you cross them. The knot’s symmetry and the order in which the laces pass over and under each other can affect its stability.
You can also try a reinforced knot like the one described above and compare the two methods during training.
The best test is simple: your knot should stay tied for the whole run without causing discomfort or needing to be adjusted.
4. Marathon lacing: a solution if your foot moves inside the shoe
Don’t confuse the knot that keeps your laces tied with a lacing technique designed to improve how your foot is held in the shoe.
If your heel slips inside the shoe or your foot tends to slide forwards, particularly on descents, marathon lacing—also known as the runner’s loop or heel lock—may help.
This method uses the extra eyelets found at the top of many running shoes.
How to use the runner’s loop
- Lace your shoes normally, crossing the laces up to the second-to-last eyelets.
- Instead of crossing the laces, thread each end through the top eyelet on the same side. This creates a small loop on each side.
- Pass each lace end through the loop on the opposite side.
- Pull the laces to tighten the loops and secure your heel.
- Finish with your usual knot, whether it’s a reinforced knot or a double knot.
This technique can help hold your heel more securely without having to tighten the whole shoe excessively.
It can be particularly useful for trail running, on descents or whenever you notice your heel moving as you run.
However, if you feel uncomfortable pressure on the top of your foot, loosen the laces slightly and check that this technique suits your shoes.
5. Should you tighten your laces more before a race?
It’s a fairly common mistake: as the start approaches, some runners tighten their laces even more because they’re worried about their shoes coming loose or their feet moving around.
However, laces that are too tight can become uncomfortable over the miles. Feet may swell during exercise, and excessive pressure can make pain across the top of the foot worse.
Aim for a secure, even fit:
- Your foot should remain stable inside the shoe.
- Your heel shouldn’t slip excessively.
- Your toes should have enough room to move.
- There shouldn’t be painful pressure on the top of your foot.
- The knot should stay secure without needing to compress the whole shoe.
If you have to pull your laces as tight as possible to get a secure fit, the shape or volume of the shoe may not be right for your foot.
6. When should you check your laces before a race?
The best time to check your laces is before the start, not when a problem arises.
Here are a few simple habits to adopt:
Before the race:
- Check the condition and length of your laces.
- Tie your shoes the way you normally do in training.
- Check the tightness and security of the knot.
- Walk or jog for a few minutes to make sure your foot remains secure.
During your training:
- Test your knot on several runs, especially longer sessions.
- Avoid trying a new lacing method for the first time on race day.
- If you change shoes, check that your usual lacing method works with the new model.
These checks take very little time and could save you a particularly frustrating stop on race day.
7. Can an untied shoelace cause cramps?
A shoelace coming undone does not directly cause a muscle cramp. Exercise-associated cramps are complex and may be influenced by neuromuscular fatigue.
However, having to stop suddenly, bend down to retie your shoe and then resume running at a strong pace can be uncomfortable. It also disrupts your rhythm, which is especially frustrating when you’re trying to maintain a target pace.
In a 10K or half marathon, every stop can put your time goal at risk. In a marathon, it can also be difficult to get straight back to your target pace after an interruption.
The simplest approach is to prevent the problem: spending a few seconds checking your laces before the start is better than an unexpected stop mid-race.
Conclusion: a small detail that can make a difference on race day
We spend a lot of time preparing for a race: training sessions, target pace, nutrition, hydration and choosing our shoes. Yet lacing is sometimes overlooked.
Personally, I prefer a reinforced knot: add an extra wrap at the first crossover, then secure the final knot. Other runners prefer a standard double knot, which can also work when tied correctly.
There’s no need to overcomplicate things: choose a reliable method, test it in training and stick with it on race day.
The goal is simple: once the race is underway, you shouldn’t have to think about your laces again!
Which technique do you use to tie your running shoes? A standard double knot, a reinforced knot or something else?
FAQ: frequently asked questions about running shoe lacing
How can you stop your laces coming undone while running?
Start by tying a properly crossed knot and tightening it firmly. If your laces still come undone, try a double knot or a reinforced knot, and check whether the lace material makes them prone to slipping.
Can you use a double knot for a marathon?
Yes. A double knot can work for a marathon as long as it’s comfortable and doesn’t loosen during the run. It’s best to test it on a long run before race day.
How can you stop your heel slipping inside your shoe?
The runner’s loop, also known as the heel lock, can help stabilise your heel by using the top eyelets of the shoe. However, it doesn’t replace choosing a shoe that fits the shape of your foot.
Should you tie your running shoes very tightly?
No. Your laces should hold your foot securely without causing pain, numbness or excessive pressure. Over-tightening can be uncomfortable, especially as your feet swell during a long run.