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Sneaker fit · Lacing methods

Runner's Loop: Six Steps to Reduce Heel Slip in Running Shoes

If a running shoe lifts at your heel, the top eyelets can form a runner's loop (heel lock). This can improve heel hold, but it cannot fix a shoe that is the wrong size or width.

4 min read2026-10-23

REI's lacing demonstration, with this guide focusing on heel-lock technique.

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What you need How to Style tip Sources

↗OriginalOriginal runner's-loop steps and limitationsREI Co-op / Original publisher→

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What you need

Running shoes with a pair of upper eyelets
Your existing laces
A safe spot for a short walking test

How to

1. Put on the shoes and note where the heel slips. If toes hit the front or the sides squeeze your feet, first check shoe length and width instead of relying on lacing.
2. Lace normally in a crisscross pattern up to the second-highest eyelets. Check for the remaining top eyelet on each side.
3. Instead of crossing the ends again, bring each lace up through the top eyelet on the same side. Leave a small loop on each side.
4. Feed each lace end across through the opposite loop. Pull the free ends gently outward to tighten the two loops evenly.
5. Tie a normal bow, stand up and check toe room and instep pressure. The goal is a comfortably secure heel, not maximum tightness.
6. Walk a few steps indoors or make a short trial movement. If heel movement persists or discomfort, tingling or numbness occurs, release the laces and reassess the shoe's fit.

One more tip

Loosen the laces immediately if you feel pressure, numbness or pain. Never punch improvised holes into shoes lacking top eyelets. Persistent rubbing calls for a fit check.

Sources and media

REI Co-op Expert Advice — How to Lace Running Shoes
REI Co-op Expert Advice — How Should Running Shoes Fit?

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Runner's Loop: Six Steps to Reduce Heel Slip in Running Shoes | PLAYAI STYLE