How to Tie Running Shoes for Ankle Support
If your heel slips inside your running shoes or your ankles don't feel as stable as they should, you might not need a new pair of shoes. Changing how you lace them can often make a noticeable difference.
A few simple lacing techniques can help secure your heel, improve stability and reduce rubbing, making your shoes feel more comfortable whether you're training for a race or heading out for a casual run.
In this guide, we'll explain the most effective ways to lace your running shoes for better ankle support and how to find the right fit for your feet.
Why Does Shoe Lacing Matter?
Most running shoes come laced in a standard criss-cross pattern. While this works well for many runners, it isn't always the best option if you experience heel movement or a lack of ankle support.
Changing your lacing pattern can help:
- Keep your heel securely in place.
- Reduce movement inside the shoe.
- Improve stability.
- Prevent rubbing and blisters.
- Create a more comfortable fit.
It's a quick adjustment that takes less than a minute and costs nothing to try.
Use a Heel Lock for Better Ankle Support
The heel lock, also known as the runner's loop, is one of the easiest ways to improve the fit of your running shoes.
Most running shoes include an extra pair of eyelets at the top. These are designed specifically for this technique but are often left unused.
How to tie a heel lock
- Lace your shoes normally until you reach the final eyelets.
- Thread each lace through the top eyelet on the same side to create a small loop.
- Cross the laces and pass each end through the opposite loop.
- Pull both laces down firmly before tying your shoes.
Done correctly, your heel should feel secure without making the front of your foot feel tight.
Lacing for Different Foot Shapes
No two feet are exactly the same. If one lacing pattern doesn't feel comfortable, a small adjustment can often solve the problem.
High arches
If you feel pressure across the top of your foot, try skipping one crossover in the middle of the shoe before returning to a normal criss-cross pattern.
This reduces pressure while still keeping your ankle secure.
Wide feet
Rather than tightening every section equally, leave the lower part of the shoe slightly looser and tighten the laces gradually towards the ankle.
This gives your toes more room without sacrificing support.
Narrow feet
If your feet move around inside your shoes, tighten the laces evenly through the midfoot before finishing with a heel lock.
This creates a more secure fit and helps prevent unnecessary movement.
How Tight Should Running Shoes Be?
Your running shoes should feel secure but never uncomfortable.
A good fit means:
- Your heel stays in place.
- Your foot doesn't slide from side to side.
- Your toes can still move freely.
- There is no numbness or tingling.
If the laces leave deep marks across the top of your foot or your toes become numb during a run, they're probably too tight.
Test Your Lacing Before a Long Run
Before heading out on a longer run, take a few minutes to check how your shoes feel.
Walk around the house, jog on the spot or take a short run nearby.
If your heel still lifts, tighten the heel lock slightly. If the shoe feels restrictive, loosen the middle section before trying again.
Small adjustments usually make a bigger difference than pulling every lace as tight as possible.
When Lacing Isn't the Problem
Changing your lacing can improve comfort and stability, but it won't solve every issue.
If you regularly experience:
- Ankle pain
- Repeated sprains
- Swelling after running
- Persistent instability
it's worth seeking advice from a healthcare professional.
Sometimes the problem is caused by the wrong type of running shoe or an underlying injury rather than the way the shoe is laced.
Frequently Asked Questions
Does the heel lock work on all running shoes?
Most running shoes include the extra eyelets needed for a heel lock. If yours do, you can usually use this technique.
Can lacing stop ankle injuries?
Good lacing can improve stability and reduce heel movement, but it can't prevent every injury. Strength, mobility and wearing the right shoes are equally important.
Should both shoes be laced the same way?
Usually, yes. However, if one foot is slightly different, you may find a small adjustment on one shoe gives a better fit.
Are tighter laces better?
Not always. Over-tightening can reduce comfort and even cause numbness. The goal is a secure fit, not the tightest possible fit.
Find Running Shoes That Fit Properly
Even the best lacing technique can't compensate for running shoes that don't fit correctly.
At Batemans Footwear, you'll find a wide range of running shoes designed for comfort, stability and performance. Whether you're looking for extra support, a wider fit or everyday comfort, choosing the right shoe is the first step towards a better run.
Browse our latest collection of running shoes and find the pair that works best for you.
