Understandably, most runners tie their running 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 will partially restricts the blood flow.
To illustrate the point, take a look at the back of your hand. You may be able to see the blue veins. Those are the 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. Common practice is to tie the shoe nice and tight, so the shoe will not slip around. Unfortunately, this puts pressure on top of the foot which in turn is the cause of the restricted blood flow. Our goal is to keep the foot snug and at the same time keep the blood flowing smoothly.
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. Another benefit to tying your shoes correctly is that it will also make your foot feel more comfortable. The illustrations below demonstrate a step-by-step method for tying shoes
Thread the laces normally up to the last hole in line with the others
Take the right hand lace and go down through the lower hole
Create a loop about the size of your finger.
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 tying the over-hand knot too tight. Notice how the pressure is now wrapping around the foot. This will take pressure off the top of the foot.
Many manufacturers do not make the laces long enough anymore to accommodate for runners who do not tie their shoes properly. If the lace is to short, do not overcompensate by tying the shoe lace to tight. It may be required to purchase longer laces.