Heel Lock Lacing: Techniques for Running Shoes
Key Takeaways:
- Heel lock lacing is a technique that creates loops near the ankle to secure the heel, helping runners reduce slippage, prevent blisters, and improve stability.
- There are multiple variations of heel lock lacing—like high lock, low lock, and looped lock—each suited to different shoe types and support needs.
- To get the best results, adjust tension for comfort, try different variations, and use durable laces that hold your loops in place.
You’re laced up, chasing your next PR with your favorite running podcast in your ears—but your heel slips, your stride feels off, and those dreaded blisters are back. The problem might not be your shoes—it might be your lacing. Heel lock lacing is a simple yet powerful technique that helps secure your heel, reduce friction, and improve stability with every step.
Used by seasoned runners and backed by footwear pros, heel lock lacing can mean the difference between a frustrating run and a strong finish. It’s easy to learn, compatible with most running shoes, and one of the best-kept secrets in the runner’s toolkit.
Ready to run smarter? Let’s learn all about heel lock shoe lacing and the various techniques that can take your fit—and your performance—to the next level.
What Does Heel Lock Lacing Do?
Heel slip. Blisters. Wasted energy. Sound familiar? If you’ve ever felt your foot shifting inside your shoe during a run, you already know how distracting—and painful—it can be. That’s where the heel lock lacing technique comes in. By looping the laces through the extra eyelets near the ankle, you create a snug fit that helps anchor your heel in place. Less movement means less friction, and less friction means fewer blisters.
But the heel lock lacing benefits go beyond blister prevention. A locked-in heel improves overall stability, especially on steep descents or uneven terrain. It also reduces the need to overtighten the rest of the shoe, so you get a secure fit without cutting off circulation. That’s a win for both comfort and performance.
For runners, that means smoother transitions, better control, and less fatigue over the long haul. Whether you're training for a race or just trying to make your daily miles more enjoyable, heel lock lacing running shoes could be the easiest tweak you make to your gear setup. It’s a quick fix with a big payoff—and once you try it, you might wonder how you ever ran without it.
Heel Lock Lacing Techniques
There’s more than one way to lock in your stride. The heel lock lacing technique comes in a few variations, each tailored to different shoe types and performance needs. From trail runs to casual walks, the right technique can make your shoes work harder for you.
Up next, we’ll break down three go-to methods—high lock, low lock, and looped lock—and show you how to find the one that fits your shoes (and your needs) best.
1. High Lock
If your run takes you off-road or into steep terrain, the high lock technique is your go-to. It’s designed for shoes with higher ankle collars—think hiking boots or trail running shoes—and helps lock in your heel while adding extra support around the ankle.
Best For: Shoes with higher ankle collars, such as hiking boots or trail running shoes.
Steps:
- Lace your shoes normally up to the second-to-last eyelets.
- Run each lace straight up on the outside and into the top eyelet on the same side, creating two vertical loops.
- Cross the laces and feed each end underneath the vertical loop on the opposite side.
- Pull to tighten—this draws the loops inward—then tie a bow as usual.
Advantages: Delivers extra ankle support and keeps your heel securely in place, making it perfect for tackling tough trails or uneven ground.
2. Low Lock
Need a secure fit without sacrificing flexibility? The low lock variation of the heel lock lacing method is perfect for low-profile running shoes or casual sneakers.
This technique creates a lower anchor point on the shoe, giving you just enough lock to reduce heel slippage without feeling too tight around the ankle. It’s a great option for shorter runs, everyday wear, or anyone who prefers a lighter touch.
Best For: Low-profile running shoes or casual sneakers.
Steps:
- Lace your shoes as usual up to the third-from-top eyelets.
- Cross the laces, feed them under the sides, and bring them out through the top eyelets.
- Run each lace straight down on the outside and into the second-from-top eyelets.
- Cross the laces again and thread each one under the vertical loop on the opposite side.
- Pull snug to bring the loops inward, then tie a bow.
Advantages: Offers a secure, lower-profile fit that keeps your heel in place without limiting movement—ideal for everyday strides or quick miles around the block.
3. Looped Lock
The looped lock is a versatile take on the heel lock lacing method that trades tightness for security. Instead of vertical “locks,” this variation creates horizontal loops, making it especially helpful for shoes with slippery or stretchy laces that just won’t stay put.
It’s a solid, everyday option that delivers a reliable hold without over-tightening, which makes it a favorite for daily runs or long walks.
Best For: General-purpose running shoes and everyday walking footwear.
Steps:
- Lace your shoes all the way up to the top eyelets.
- Loop each lace back into the same eyelet to form small loops.
- Cross the laces and feed each end through the loop on the opposite side.
- Pull to tighten evenly, then tie a standard bow.
Advantages: Gives you a secure, comfortable fit with balanced pressure across the foot, making it a great choice for most shoe types and everyday movement.
Step-by-Step Guide to Heel Lock Lacing
Mastering the heel-lock lacing technique is easier than you might think—and once you get the hang of it, it can transform the way your shoes fit and feel.
This general method lays the foundation, and from here, you can experiment with different variations like high lock, low lock, or looped lock, depending on your shoes and goals.
How to Do Heel Lock Lacing
- Lace your shoes as usual until you reach the top two eyelets.
- Thread each lace straight up into the top eyelet on the same side, forming two small loops.
- Cross the laces and feed each end through the loop on the opposite side.
- Pull tight to bring the loops snugly around your ankle.
- Tie your laces as you normally would.
Tips for Success
- Keep it secure, but don’t overtighten. Make sure it’s tight enough to lock the heel but loose enough to keep blood flowing.
- Use laces that hold well (think less stretchy, more grippy) for the best lock.
- Give it a few tries. Like any good technique, it gets better with practice.
Additional Techniques and Comparisons
Heel lock lacing is a smart technique for dialing in your shoe fit, but it’s not the only one in your rotation. While it excels at providing ankle support and locking down your heel, it’s helpful to see how it compares to other lacing methods and how to make quick adjustments if something feels off.
Below, we break down the key differences and share tips to help you fine-tune your fit mile after mile.
How Heel Lock Lacing Compares to Other Lacing Techniques
Standard Lacing
Traditional criss-cross lacing gets the job done for casual wear, but it often falls short during longer or more intense runs. Heel lock lacing adds an extra level of stability by anchoring your heel and minimizing internal movement, which is ideal for reducing slippage and friction when it counts most.
Window Lacing
Window lacing is great when you need to relieve pressure on the top of the foot, especially over a high instep or bony prominence. But when your focus is heel security and ankle support—especially on hills, descents, or technical terrain—heel lock lacing offers more targeted control.
Lacing for Narrow Feet
For runners with narrow feet, lacing techniques that create a tighter wrap through the midfoot can help reduce unwanted wiggle room. While heel lock lacing targets the heel and ankle, it can be used in tandem with narrow-foot lacing to create a secure, all-around fit from heel to toe.
Lacing for Wide Feet
Wide-foot lacing techniques often involve skipping lower eyelets or using straight-bar lacing to relieve pressure across the forefoot. In contrast, heel lock lacing focuses more on rearfoot stability. That means you can pair both strategies—looser forefoot, locked-in heel—for a balanced fit that supports your natural stride without squeezing your toes.
Troubleshooting Heel Lock Lacing
Even the best lacing technique can need a little fine-tuning. Here’s how to adjust heel lock lacing when things aren’t feeling quite right.
Too tight? Dial back the tension slightly before tying, especially around the loops. You want support, not numb toes.
Feeling pressure points? Try loosening the lower sections of the shoe or skipping an eyelet below the lock to even out the fit.
Loops keep loosening? Double-check your laces are tied securely and consider swapping in grippier or flat-style laces that hold better.
Trying heel lock lacing without extra hole? No problem. If your shoes don’t have that extra eyelet, you can still create loops using the top eyelets available—just ensure the loops sit snugly and the laces cross cleanly for a secure lock.
Expert Tips for Mastering Heel Lock Lacing
Like most things in running, small tweaks can lead to big results, and that’s especially true with heel lock lacing. If you're just getting started or want to get the most out of your lacing setup, these expert-backed tips can help you dial in the perfect fit.
Adjust Tension Thoughtfully
The goal is to feel secure, not strangled. After threading the loops and crossing the laces, pull just enough to lock your heel in place without creating pressure points. If your foot starts to go numb or feels restricted, ease off the tension slightly and re-tie.
Experiment with Variations
Every foot is different. Try out the high lock if you’re logging miles on rugged terrain, or the low lock for a more flexible, casual feel. The looped lock is great for everyday runs, especially if you’re dealing with slick or stretchy laces. Don’t be afraid to switch things up and see what works best in your favorite shoes.
Upgrade Your Laces
Standard laces can slip, stretch, or unravel mid-run. Investing in flat, grippy, or textured laces can make a huge difference in keeping your loops locked and your fit consistent, especially over longer distances.
The more you practice, the more natural heel lock lacing becomes and the better your runs will feel because of it.
FAQs
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What is heel lock lacing?
Heel lock lacing is a technique that creates loops near the ankle to secure your heel and reduce unwanted foot movement inside the shoe.
Runners often ask, “Does heel lock lacing work?”—and the answer is yes. It’s backed by experts for its ability to reduce slippage, prevent blisters, and improve overall foot stability, especially during high-impact or long-distance runs.
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Is heel lock lacing good for all shoes?
Heel lock lacing works best with shoes that have at least one extra eyelet near the top of the collar. While it’s ideal for running shoes, hiking boots, and walking footwear, it may feel too snug or unnecessary in more relaxed styles like slip-ons or lifestyle sneakers. That said, if heel security matters in your activity, it’s a smart option to try.
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How to lace shoes for heel slippage?
The most effective method for stopping heel slippage is heel-lock lacing. This technique forms loops at the top of the shoe and uses crossed laces to cinch the heel snugly into place. It minimizes internal movement, reducing friction and the chance of blisters. It’s a choice fix for runners who find their heels lifting out of their shoes mid-stride.
Benefits of Heel Lock Lacing
When it comes to running smarter, heel lock lacing is a simple technique with powerful benefits. It’s quick to learn, easy to adjust, and can seriously upgrade the way your shoes fit and feel, especially over long miles or uneven terrain.
Benefits of heel lock lacing:
- Reduces heel slippage
- Prevents friction and blisters
- Improves ankle support and stability
- Promotes a more secure, confident stride
A well-fitting shoe isn’t just about comfort—it’s about performance and protection. Knowing how to use heel lock lacing gives you control over your fit, helping you get more out of every run. And don’t forget: taking care of your shoes is just as important as how you lace them.
Between shin splints, runner’s knee, and blisters, there’s so much to worry about as a runner, but lacing doesn’t have to be one of them. By dialing in your technique, you take one more step toward better runs, happier feet, and fewer setbacks.
Sourcing
- How to Lace Your Running Shoes for a More Comfortable Fit. Fleet Feet (May 2025)
- How To Tie Running Shoes Using the Heel Lock Method. U-Lace (October 2024)
- How To Tie Running Shoes: Prevent Heel Slippage With Expert Lacing Tips. DecentFoot (October 2024)
- Lock Lacing. Ian’s Shoelace Site (December 2024)
- How To Lace Running Shoes. Adidas (September 2023)