You've Been Tying Your Workout Sneakers Wrong This Whole Time
Believe it or not, there's actually a right way and wrong way to tie your workout shoes. When putting on a pair of sneakers or running shoes, it's important to lace them up correctly before heading to the gym. That's because tying them the wrong way can result in injury or potential damage to your feet (via Self). In fact, tying your sneakers too tight or too loose can throw off your running form and lead to a number of recurring foot problems. Finding a nice balance between these two extremes, however, can work wonders for your feet.
According to footwear experts, your sneakers should fit snugly but they shouldn't feel too tight on your feet. If you're looking for some relief from pre-existing foot conditions, switching up your lacing pattern can help make your feet feel more comfortable. "Oftentimes, a simple adjustment of the laces can reduce the chances of black toenails, pressure points, hot spots, and other foot irritations," Victor Ornelas, a footwear specialist and director of brand management at Fleet Feet, Inc., told Self.
How to tie your sneakers correctly
If you're mainly looking to ensure the perfect fit for a good run, however, there's an easy way to do it. According to Nike Running Global Head Coach Chris Bennett, the best way to tie your sneakers involves a simple, two-step strategy. Explaining this method in a TikTok video, Bennett demonstrates how to achieve optimal tightness (via Well+Good). First, put your shoe on and tighten the laces at the bottom rung and then make your way up, tightening the rest of the laces so they're snug but not too tight. Then, flex your foot while you tie your laces. This will create some space between the laces and your ankle and prevent you from tying your shoe too tight.
Finally, board-certified podiatrist Dr. Chanel J. Perkins told Well+Good that there is one last step to complete before heading out the door. "I recommend using all the eyelets when lacing, and then tying just [in front of] the ankle joint," Perkins said. She also recommends double-knotting your laces so they don't come undone during your workout.