Practical lacing
Heel Lock | Runner's Loop: Step by Step Tutorial
Stop your heel slipping without overtightening your whole shoe
Have you ever wondered what those extra little eyelets right at the top of your trainers are actually for?
They're not just there for decoration.
The Heel Lock, also known as the Runner's Loop, is a clever lacing technique that uses those final eyelets to help hold your heel more securely at the back of your shoe — without simply pulling every lace as tight as you can.
It's particularly popular with runners, from road running and trail running to mountain running, where repeated movement inside the shoe can lead to rubbing, discomfort and blisters.
Difficulty
★
★
★
Easy
Time
2–5 mins
Best for
Trainers, running shoes, hiking boots, walking shoes
Lace length
120–140cm per lace
And the best bit?
You don't need different shoes, different laces or a complicated knot.
You simply use the eyelets you've already got in a slightly different way.
Watch the video tutorial
Overview
Learn how to create the Heel Lock / Runner's Loop with Lindsay, Chief Laceologist at Love Your Laces.
- Difficulty: Easy
- Time required: 2–5 mins
- Best for: Trainers, running shoes, hiking boots, walking shoes
- Lace length: 120–140cm per lace
Why Use a Heel Lock?
When your heel isn't held securely, your foot can move inside the shoe. That movement can contribute to rubbing and friction around the heel and can allow the foot to slide forwards.
The Runner's Loop changes the way the top of the shoe is secured, helping to hold the heel more firmly in position. REI specifically recommends it for securing the heel and reducing forward sliding, while ASICS recommends Heel Lock Lacing for heel slippage and associated rubbing and blisters.
That's why you'll often see this technique used for:
Road running • Trail running • Mountain running • Hiking • Long-distance running
It's particularly useful when your shoes otherwise fit well but you notice a little movement around the heel.
Step-by-Step Guide
Follow each step to create this lace pattern.
1
Step One: Lace your trainers normally
Start with your usual Criss Cross Lacing and continue until you reach the second-to-last eyelet on each side. You should have one unused eyelet remaining at the very top on either side. Those are the eyelets we're going to use to create the lock.
2
Step Two: Create your first loop
Instead of crossing the lace over to the opposite side, take one lace straight up on the same side and feed it through the final eyelet. Don't pull the lace completely tight. Leave a small loop between the final two eyelets.
3
Step Three: Make the second loop
Repeat exactly the same process on the other side. Take that lace straight up through the final eyelet on its own side and leave another small loop. You should now have two little loops, one on each side of the shoe.
4
Step Four: Cross the laces
Now take the right lace across the shoe and feed it through the loop on the left. Take the left lace across and feed it through the loop on the right. This crossing action is what creates the locking mechanism.
5
Step Five: Gently tighten the Heel Lock
Pull the two lace ends outwards and slightly downwards. As you pull, you'll see the two little loops close around the crossed laces. This helps draw the upper part of the shoe more securely around the heel. The important word here is secure - not painfully tight.
6
Step Six: Tie your normal bow
Once the heel feels comfortably secure, simply tie your shoes as normal. Stand up and walk around. Your heel should feel better held at the back of the shoe without the rest of your foot feeling unnecessarily squeezed.
Secure Doesn't Mean Really Tight
This is an important one.
If your heel slips, the temptation can be to pull all of your laces tighter.
But that's not necessarily what your foot needs.
Your shoe should feel snug and supportive rather than painfully tight, and your toes still need appropriate room. Feet can also become larger over the course of the day and during prolonged activity, so simply cranking every section of your laces tighter isn't the answer. REI recommends a snug rather than tight fit and notes that feet swell through the day.
The beauty of the Runner's Loop is that it concentrates extra security towards the heel and ankle opening, rather than requiring you to overtighten the entire shoe.
Hold the heel. Give the rest of your foot room to be comfortable.
Did You Know?
Those mysterious extra eyelets at the top of many running shoes are positioned specifically so that techniques such as the Runner's Loop can be used.
Some running shoes even provide additional lace length and eyelet positioning with this technique in mind.
So if you've spent years wondering: “Why on earth didn't they put the lace through that last hole?” Now you know.
Shop Laces That Work Beautifully
Choose a lace colour and style that helps this pattern look its best.
Laceologist's Running Tip
Remember that a running shoe that feels perfect while you're sitting on the edge of the bed may feel rather different several miles later.
Give your toes appropriate room and don't use the Heel Lock as an excuse to squeeze the entire shoe tighter.
And if changing the lacing doesn't solve persistent slipping, rubbing or discomfort, check the fit of the shoe itself. Both REI and ASICS make the same basic point: clever lacing can improve fit, but it can't rescue the wrong shoe
Lindsay, Chief Laceologist
Frequently Asked Questions
Find answers to some of the most common questions about this lacing style.
Is Heel Lock Lacing the same as a Runner's Loop?
Yes. The terms are commonly used for the same technique: creating small loops using the final eyelets and crossing the lace ends through them to secure the heel.
What are the extra holes at the top of my running shoes for?
One common use is the Runner's Loop. The additional eyelets allow you to create the loops needed to secure the upper part of the shoe around your heel.
Can Heel Lock Lacing help with heel slippage?
Yes. That's one of its main uses. It helps hold the heel more securely and reduce excessive movement inside the shoe
Can it help prevent blisters?
It can help reduce movement and friction associated with heel slippage, which may help with heel rubbing and blisters. Blisters can have several causes, however, including shoe fit and socks
Will it stop black toenails?
Not necessarily. Reducing forward movement may help stop the toes repeatedly contacting the front of the shoe, but black or bruised toenails can also indicate a footwear fit or sizing problem.
Should I pull a Runner's Loop really tight?
No. Aim for secure and comfortable rather than excessively tight. Your heel should feel held without uncomfortable pressure elsewhere on your foot.
Is Heel Lock Lacing only for runners?
No. Although particularly popular for running shoes, the principle can be useful for other lace-up footwear with suitable upper eyelets where heel movement is an issue.
Happy Lacing!
Sometimes the cleverest lacing techniques aren't the ones that look spectacular.
They're the ones that make you look at your shoes and think:
“So THAT'S what those extra holes are for.”
The Heel Lock takes seconds to create, requires nothing more than the laces and eyelets already on your shoes, and can make a surprisingly noticeable difference to how securely your heel feels held.
I'm Lindsay, Chief Laceologist at Love Your Laces.
Until next time... Happy Lacing!