Believe it or not, their is actually a proper way to tie your running shoes, and it’s likely that you’re one of they many who is losing time on races because you wore your shoes incorrectly. On a daily basis, most of us slip on our shoes, tighten them up, and then use “bunny ears” to make a nice little knot. However, tying your sneakers this way will cost you valuable time in a race and isn’t very comfortable on a day-to-day basis. The normal way to tie shoes that you were taught as a child, partially restricts blood flow to the feet and then back again to the heart. Most people pull the laces taut to ensure that the shoes don’t slip, partially impeding blood flow.
So now, what IS the proper way to tie shoes to ensure maximum speed and comfort? Well by answering this question, I am also going to bring light to yet another mystery I’m sure has come across your mind at one time or another. What is the extra hole, behind and underneath the last hole on the laces, that seems to have absolutely no meaning at all? Well in fact, it actually has an extremely useful purpose; it’s meant to take pressure off the top of the foot. The illustration bellow will demonstrate the step-by-step method to accurately use that extra hole and tie your shoes the appropriate way.
Take the lace and go through the lower hole. Don’t tighten it all the way, leave a small loop.
Cross the lace from one side and insert it into the opposite loop.
Softly tighten the laces and then create a knot of your choosing.
It’s also important to remember not to tighten your laces as much as possible because that also restricts blood flow. It’s good to have enogh space between your laces so that you can easily slide your finger between them.