In this video, learn how to lace your shoes correctly to protect your toes and ankles to avoid injuring yourself.
Don't forget to take a look at the other videos in this chapter of our Running program for more advice on protecting your feet when running.
Tying your shoe laces can have a huge impact on your comfort as you run. Learn two methods for tying the laces of your running shoes to protect your toes and ankles
In this video, you will learn two ways of tying your shoe laces in order to protect your toes and ankles when you run.
We will see how to lace your shoes well in order to protect, first your toes, then your ankles.
Firstly, toe protection.
If you often get bruises on your toes after running, it's probably due to them being compressed in your shoe.
Here is a lacing method that will give them more space.
Slip one of the first hole's shoelaces directly into the last hole at the top of the shoe, on the opposite side.
Zigzag the 2nd shoelace through the holes.
Pull on the cross-cutting shoelace in order to create more space at the level of the toes. That way, they'll be less compressed.
Secondly, heel protection.
If you feel pain around your ankles after running, it's probably due to an overly tight lacing.
To avoid that, you should limit the crossings of the shoelaces.
Slip the first shoelace of the 1st hole into the 3rd hole on the same side, then through the 3rd hole on the opposite side.
Then, slip it into the 5th hole on the same side, then through the 5th hole on the opposite side.
Finally, pull it back up through the last hole on the same side.
Now, the second shoelace: slip it from the 1st hole into the 2nd hole on the same side, then into the 2nd hole on the opposite side.
Then, slip it into the 4th hole on the same side, then, through the 4th hole on the opposite side.
Finally, pull it back up through the last hole on the same side. That way, your ankles will be less compressed in your shoes.
Using a suitable lacing will allow you to be comfortable while racing and to avoid injuries.
Over to you!