ActiveRunningWhat’s a Runner’s Knot and does it actually help?All hail the Runner’s Knot.When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveRunningWhat’s a Runner’s Knot and does it actually help?All hail the Runner’s Knot.When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
All hail the Runner’s Knot.
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Matt Kollat/T3)
(Image credit: Matt Kollat/T3)
One, two, buckle my shoe. Tying your shoelaces is something most of us are taught as a toddler. But did you know that there are many different ways to tie them - especially if you’re a runner? One of the most popular of these is called Runner’s Knot, or heel lock lacing.
If you’ve ever wondered what those two extra eyelets at the top of the lace cage onrunning trainersare for, they’re for helping secure your feet into your shoe to stop your heel from slipping.
Heel slipping is a common problem with most runners, which results in a rubbing that eventually causes pain or blisters - and, therefore, changes your running gait as you try to protect the problem.
It’s a downward spiral - and a guaranteed way to cause an injury. Some people try going a size down to tackle the issue or invest in cushionedrunning socks. Often, though, your easiest, cheapest and best option is to tie your laces differently. Here’s how.
What is a Runner’s Knot?
According toexperts at Asics, the runner’s knot is a way to limit the risk of heel slippage, since it creates a tighter connection at the top of the foot, as well as a better anchor for your heel.
It’s something that’s been around for a while in thetrail runningcommunity because it’s common for the heel to slip when pounding down long descents. But all runners (and walkers) can benefit from tying their shoes this way.
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Here’s what to do:
Good luck and happy running. The biggest challenge with the runner’s knot is getting the pressure along the top of the foot correct - but don’t give up. Once you’ve found your ideal pressure - you’ve cracked it, and you’re in for a secure and comfortable ride.
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