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How to Tie the Runner’s Loop for Your Shoes


Are you wondering how to tie the runner’s loop for your shoes? Let’s chat!

What is a runner’s loop?

The runner’s loop, sometimes called runner’s knot, is an alternate way to lace your running shoes.

This technique uses the extra eyelet at the top of your shoes you probably haven’t thought a thing about…until now!

A runner’s loop does a couple of things:

  • creates a tighter connection at the top of the foot
  • anchors your heel

Here’s why these things matter:

According to Dr. Scott Rand at Houston Methodist Hospital, a tighter connection at the top of the foot reduces pain at the top of the foot by letting you loosen laces toward the bottom.

Additionally, preventing your heel from slipping means your foot won’t slide and slam into the front of your shoe.

Bye bye, black toenails!

person in black pants and nike sneakers
Photo by Magda Ehlers on Pexels.com

“One of the most common causes of pain at the top of the foot is shoes that are too tight across the mid foot, which places constant pressure on the extensor tendons,” says Dr. Rand.

“This can lead to extensor tendon tendinitis, which is annoying, painful and preventable.”

How to tie a runner’s loop

To lace using the runner’s loop, follow these steps:

  1. Startwith the lowermost eyelets, criss cross your laces but stop before the last eyelet.
  2. Rather than crossing over to the eyelet on the other side, make a loop by bringing each lace to and through the eyelet above.
  3. Now criss cross each lace to the other side, lacing through the loop you just made.
  4. Pull tightly to “lock” laces inside the loop, then tie laces together.
runner's knot: How to Lace Your Running Shoes To Prevent Foot Pain
source: Houston Methodist Hospital

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