How to Lace Your Trail Shoes: The Complete Guide

Pressure points, tingling, discomfort and a lack of support: lacing is a delicate balancing act that directly affects stability, comfort, blister prevention and foot lockdown. There is no one-size-fits-all method: trail shoe lacing comes in many forms.

1. Trail shoe lacing: a crucial detail

Often overlooked, lacing is nevertheless a crucial part of running.

It contributes to overall comfort. Laces that are too tight create pressure points across the top of the foot. If they are too loose, they cause rubbing, which can lead to blisters, as well as a lack of support.
It contributes to foot lockdown and stability by securing the heel and holding the midfoot in place. Properly laced shoes reduce the risk of rolling an ankle.
It can be adjusted to suit each runner’s foot shape and preferences. Beyond choosing the right shoe size, lacing lets you adapt the fit to different foot shapes, existing foot problems and the sensations each runner prefers.

2. The fundamentals of optimal lacing

Put simply, lacing comes down to four key points:

Use the right tension: the challenge is finding the sweet spot between lacing too tightly and too loosely. As a rule of thumb, once your shoes are laced, you should be able to slide a finger between the tongue and the laces.
Aim for symmetry: keeping similar lace lengths on either side helps ensure even tension.
Choose the right length and material: laces that are too short rule out certain techniques, while flat laces often stay tied better than round ones. Elastic laces are also available. They are particularly useful in triathlon because they make getting your shoes on faster, but they offer less precision.
Use a double knot: it is easy to tie and keeps your lacing secure.

Some common mistakes are easy to avoid:

Tightening only at the top → tension should build progressively.

Ignoring the extra eyelets → they are there to lock down the heel.
Never changing your lacing → it makes sense to adjust your method depending on the session, such as intervals or a long run, the weather, since feet swell in the heat, and the terrain, whether road, trail, flat or hilly.
Leaving long lace ends dangling → a perfect way to trip! Tie a double knot, tuck the ends under the laces or put them in the lace pocket if your shoes have one.

3. 8 essential lacing techniques

Technique no. 1: standard criss-cross lacing

An everyday technique for runners with no particular foot issues.
A versatile, universal technique.
How to do it: Thread the laces from the bottom up, crossing them at each eyelet. Tighten progressively to distribute pressure evenly. Finish with a standard knot or a double knot.

Technique no. 2: the runner’s loop

A technique that prevents heel slip and reduces rubbing and blisters at the back of the foot.

Ideal for runners with narrow heels or shoes that are slightly too large.

How to do it: Lace normally up to the second-to-last eyelet, then leave the final eyelet unused. Thread each lace end through the top eyelet on the same side to create a small loop. Cross the lace ends and feed each one through the opposite loop. Pull down to tighten, then tie the final knot.

Technique no. 3: lacing for wide feet

A technique that creates more room in the toe box and reduces pressure on the forefoot.
For wide feet or anyone who wants more space at the front of the shoe.
How to do it: Start lacing one eyelet above the lowest eyelet. Use standard lacing without tightening the forefoot too much. Finish with a heel lock if needed, using technique no. 2.

Technique no. 4: lacing for a high instep

A technique that prevents pressure across the top of the foot. Also known as skip lacing or window lacing.
Suitable for feet with more volume over the instep.
How to do it: Lace normally, using technique no. 1, until you reach the painful area. Skip the eyelet that lines up with the pressure point to create a pressure-relief window. Resume technique no. 1 through the top eyelets.

Technique no. 5: straight-bar lacing

A technique for reducing pressure points. Also known as bar lacing.
For feet that are sensitive to pressure.
How to do it: The laces run horizontally from side to side without crossing over the tongue. It is difficult to explain without a diagram or video, so a quick online search is worthwhile to see exactly how to do it.

Technique no. 6: lacing to prevent black toenails

A technique often used by trail runners who suffer from black toenails on descents, as well as road runners with sensitive toes.
A technique that keeps the toes from hitting the front of the shoe.
How to do it: Use technique no. 2 to lock the heel securely in place. Tighten the forefoot a little more, but do not overdo it. Check the shoe size: shoes that are too small cause repeated toe impacts at the front.

Technique no. 7: asymmetrical lacing

A technique for pain on the side of the foot.
A technique that shifts pressure away from an irritated area.
How to do it: Start with standard lacing at the first eyelet, then gradually move the lace crossings away from the sensitive area. If necessary, skip an eyelet on one side only.

Technique no. 8: lacing for a sensitive Achilles tendon

A technique for reducing heel rubbing and tension around an irritated heel.
How to do it: Tighten progressively through the midfoot and leave the laces slightly looser over the instep.