The Runner's Loop: A 30-Second Lacing Trick for Better Lockdown

If your heel lifts when you sprint or your foot slides forward when you cut, you lose power, control and comfort. It can also cause blisters and black toenails.

Often, the fix isn't a new pair of boots. It's the way you tie them. The runner's loop takes about 30 seconds, uses the eyelets you already have, and locks your heel into the back of the shoe.

What is a runner's loop?

The runner's loop, also called a heel lock or lace lock, is a lacing technique that uses the top eyelet on each side of your boot. Instead of lacing straight through it, you make a small loop and feed the opposite lace through it.

When you pull the laces tight, the loops act like a pulley. They draw the collar of the boot around your ankle and pull your heel back into the heel counter. Your foot stays put without you having to crank the laces tight across the top of your foot.

How to tie it in 5 steps

1. Lace as usual up to the second-to-last eyelet. Keep your normal criss-cross pattern so the laces lie flat.
2. Make the loops. Take each lace straight up and feed it down through the top eyelet on the same side, from the outside in. Don't pull it all the way through. Leave a small loop on each side, about the width of a finger.
3. Cross the laces. Thread each lace through the loop on the opposite side.
4. Pull to lock. Pull both laces down and outward, toward your toes. The loops will cinch shut and draw the collar around your ankle.
5. Tie your knot. Finish with your usual bow. Double-knot it for matches.

Tips for getting it right

• Snug, not strangled. You should feel locked in but still able to flex your ankle freely. Numbness or pressure on top of your foot means it's too tight.
• Wear your match socks. Tie and test your boots with the socks and shin guards you'll actually play in.
• Try it in training first. Do a few sprints and cuts before you trust it in a game.
• Leather boots will soften. As the upper molds to your foot, you may need to re-tension the loops after the first few sessions.

When lacing isn't the answer

The runner's loop fixes a boot that's the right size but feels loose at the heel. It can't fix a boot that's the wrong size.

If your toes press against the front, or your foot still slides a lot even with the loop pulled snug, the boot is likely too short or too big. In that case, a different size or model will serve you better than any lacing trick.

Need help with fit?

We'd rather you play in boots that fit than make do with ones that don't. If you're unsure about sizing, or you're choosing between models, email us at info@unozero.com. Tell us how your current boots fit and we'll help you find the right size.