During your next race, take time to observe how most runners do not tie their running shoes correctly. This will cost valuable time; in a marathon this can be as much five to 10 minutes, or even more, depending on your overall time.
Most people tie their shoes in the same manner they were taught as a child. This practice is fine for normal footwear, but tying running shoes like this will lead to early fatigue, thereby adversely affecting your time. This is because the normal method of tying shoes partially restricts blood flow to the feet.
To illustrate the point, take a look at the back of your hand. You may be able to see the blue veins that carry deoxygenated blood from your hands, back to your lungs for a fresh supply of oxygen. Your feet are built in the same fashion. Most people put their shoes on the same way. They pull the laces taut, so the shoe will not slip. When tying running shoes like this, the circulation to the rest of the foot and even body is slightly restricted.
So, how do you properly tie your shoes? All running shoes have an extra hole, usually found behind and underneath the last hole. Seemingly, this looks like a useless place to put a hole, however, its existence is meant to take pressure off the top of the foot. Tying you shoes correctly will also make your foot feel more comfortable. The illustrations below demonstrate a step-by-step method for tying shoes.
Take the right hand lace and go down through the lower hole.
Create a loop about the size of your finger.
Now Repeat the process on the left hand side.
Cross the lace from one side and insert lace in loop.
Pull up strong on the laces. Then just tie your shoes in the normal manner. Avoid tieing the over-hand knot as tight. Notice how the pressure is now wrapping around the foot. This will take most of the pressure off the top of the foot.
Many manufacturers do not make the laces long enough anymore to accommodate for all those runners that do not tie their shoes properly. If the lace is to short, do not overcompensate by tying the shoe lace to tight. For people that have a wider foot, it may be required to purchase longer laces.
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