How to Lace Running Shoes for Wide Feet: A Step-by-Step Guide to Comfort and Performance

Running shoes are an essential part of any runner’s gear, but for those with wide feet, finding the right fit can be a challenge. The way you lace your shoes can make a significant difference in comfort, support, and overall performance. In this article, we’ll explore various lacing techniques specifically designed for wide feet, ensuring that your running experience is as comfortable and efficient as possible.
Understanding the Importance of Proper Lacing
Before diving into specific lacing techniques, it’s crucial to understand why proper lacing is so important, especially for runners with wide feet. Improper lacing can lead to discomfort, blisters, and even injuries. On the other hand, the right lacing technique can provide the necessary support, reduce pressure points, and enhance the overall fit of your running shoes.
The Anatomy of a Running Shoe
To appreciate the impact of lacing, let’s briefly look at the anatomy of a running shoe:
- Upper: The part of the shoe that covers the top of your foot. It’s typically made of mesh or synthetic materials.
- Tongue: The flap of material under the laces that helps distribute pressure evenly across the top of your foot.
- Eyelets: The holes through which the laces are threaded.
- Laces: The strings used to tighten and secure the shoe.
For wide feet, the upper and tongue are particularly important, as they need to accommodate the extra width without causing discomfort.
Lacing Techniques for Wide Feet
Now that we’ve covered the basics, let’s explore some lacing techniques that can help runners with wide feet achieve a better fit.
1. The Wide Foot Lacing Technique
This technique is specifically designed to provide more room in the forefoot area, which is often a problem area for those with wide feet.
Steps:
- Start by lacing your shoes normally until you reach the second set of eyelets from the top.
- Instead of crossing the laces over each other, thread each lace through the next eyelet on the same side.
- Continue this pattern until you reach the top eyelets.
- Tie the laces as usual.
Benefits:
- Creates more space in the forefoot area.
- Reduces pressure on the sides of the foot.
- Allows for a more customized fit.
2. The Parallel Lacing Technique
This technique is ideal for runners who need extra room across the entire foot, not just the forefoot.
Steps:
- Begin by lacing your shoes normally until you reach the first set of eyelets.
- Instead of crossing the laces, run them straight up to the next set of eyelets on the same side.
- Continue this pattern until you reach the top eyelets.
- Tie the laces as usual.
Benefits:
- Provides even distribution of pressure across the foot.
- Reduces the risk of blisters and hot spots.
- Offers a snug fit without constriction.
3. The Loop Lacing Technique
This technique is particularly useful for runners who experience discomfort on the top of their foot, often due to a high instep.
Steps:
- Start by lacing your shoes normally until you reach the second set of eyelets from the top.
- Instead of crossing the laces, create a loop by threading each lace through the next eyelet on the opposite side.
- Pull the laces through the loops and tighten as needed.
- Tie the laces as usual.
Benefits:
- Reduces pressure on the top of the foot.
- Provides a secure fit without over-tightening.
- Ideal for runners with high insteps.
4. The Heel Lock Lacing Technique
This technique is designed to prevent heel slippage, which can be a common issue for runners with wide feet.
Steps:
- Lace your shoes normally until you reach the second set of eyelets from the top.
- Instead of crossing the laces, thread each lace through the next eyelet on the same side.
- Create a loop by threading each lace through the eyelet directly above it.
- Pull the laces through the loops and tighten as needed.
- Tie the laces as usual.
Benefits:
- Prevents heel slippage.
- Provides additional support around the ankle.
- Enhances overall stability.
Additional Tips for Runners with Wide Feet
While lacing techniques can significantly improve the fit of your running shoes, there are other factors to consider when selecting and maintaining your footwear.
1. Choose the Right Shoe
Not all running shoes are created equal, especially when it comes to accommodating wide feet. Look for shoes specifically designed for wide feet, which often feature a wider toe box and more room in the midfoot area.
2. Consider Custom Insoles
Custom insoles can provide additional support and comfort, especially for runners with wide feet. They can help distribute pressure more evenly and reduce the risk of discomfort or injury.
3. Break in Your Shoes
New shoes can feel tight, especially if you have wide feet. Take the time to break them in gradually, wearing them for short periods before longer runs.
4. Regularly Check for Wear and Tear
Running shoes don’t last forever, and worn-out shoes can lead to discomfort and injury. Regularly inspect your shoes for signs of wear and replace them as needed.
Frequently Asked Questions (FAQs)
Q1: How often should I replace my running shoes if I have wide feet? A: It’s generally recommended to replace running shoes every 300-500 miles, but this can vary depending on your running style, weight, and the type of terrain you run on. For runners with wide feet, it’s especially important to monitor the fit and support of your shoes and replace them when they start to feel less comfortable or supportive.
Q2: Can I use regular laces for wide feet, or do I need special laces? A: Regular laces can work for wide feet, but you may find that longer laces or laces made from stretchy materials provide a more comfortable fit. Some runners with wide feet prefer elastic laces, which can accommodate the extra width without needing to be retied frequently.
Q3: Are there specific brands that are better for wide feet? A: Yes, several brands offer running shoes specifically designed for wide feet, including New Balance, Brooks, and Asics. These brands often have a range of widths available, so you can find a shoe that fits your foot perfectly.
Q4: How can I tell if my running shoes are too tight for my wide feet? A: If your running shoes feel tight across the forefoot or cause discomfort, numbness, or pain, they may be too tight. You should have enough room to wiggle your toes, and the shoe should feel snug but not constricting. If you’re unsure, it’s a good idea to visit a specialty running store for a professional fitting.
Q5: Can I use these lacing techniques for other types of shoes, like hiking boots or casual sneakers? A: Absolutely! These lacing techniques can be applied to any type of shoe where you need extra room or a more customized fit. Whether you’re hiking, walking, or just going about your day, these techniques can help improve the comfort and fit of your footwear.