Race day puts stress on competitors. Runners may agonize over every variable, including what to eat beforehand or what to wear to the starting line. One simple task that is a source of unexpected frustration for many runners is the act of tying their laces properly. Finding a knot to keep shoes tight, yet maintain a loose enough fit to prevent undue pressure on the top of the foot or other sensitive areas. The simple knot described below provides a fit as secure as a double-knot with less potential for irritation to the athlete during competition.
Step 1
If you are wearing a sock, pull it up so it fits snugly. This will eliminate the risk for bunching underfoot, which can lead to irritation or blistering.
Step 2
Insert your foot into the shoe.
Step 3
Beginning at the second eyelet from the bottom, gently tug the laces of the shoe, working your way to the opening of the shoe. Pull with enough force to eliminate any extra lace between the eyelets, and yet not so forcefully that you feel pressure along the top of the foot.
Step 4
Begin to tie your shoes with an overhand knot. According to Ian Fieggen, a shoelacing expert, there are two popular ways to tie the same knot: the "Bunny Ears" method or the "Standard Shoelace Knot." Both methods should result in the same knot. A modified "Bunny Ears" method is used here.
Step 5
Make your bow and pass the loops around one another.
Step 6
Take the loop in your right hand and pass it back through the same hole before pulling on the looped bows to secure the knot. Pull on each loop to secure the knot.
Tips and Warnings
- Many manufacturers use lighter-weight materials on racing shoes, in an effort to minimize the overall weight of the shoe. As a result, the tongue of these shoes tends to be thinner. This lack of padding across the bony part of the foot may cause you to feel pressure from the laces that you would not feel in a training shoe. Most athletes choose to wear socks because they help prevent blisters. However, some competitors choose to not wear socks in an effort to minimize their overall weight and increase speed. Practice tying your shoes a few times before racing. Adjust the tension on the shoelaces as needed to prevent discomfort. Ian Fieggen maintains that there are 33 reasonable lacing methods. A few techniques include skipping areas of tenderness on the foot: simply do not use all the eyelets of a shoe, skipping holes to relieve pressure on the top ridge of the foot. You can also lace the shoes so that the laces do not cross each other in an "X." Adjust the laces so that they run straight across the shoe on the outside and vertically from eyelet to eyelet on the inside.
- Racing can be stressful on your body. Make sure you are comfortable with the race distance before choosing to race. As with all types of exercise, you may benefit from checking with a physician before beginning a running program.
Things You'll Need
- Socks (optional)
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