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The Best Laces for Running Shoes: Shape, Length and Knot
A running shoe takes a hit with every stride and so does the lace. It has to tighten smoothly, hold its tension and sit the same after ten kilometres as it did at the start. Not every lace does that equally well. This blog explains which are the best laces for running shoes, which length you need and how to tie them so the bow does not come undone along the way.
In short
- Oval laces of 6 mm are the standard: they tighten smoothly and hold the knot.
- Flat performance laces of 6 mm are the alternative for shoes with flat laces.
- The most popular length is 120 cm. With a heel lock or a double bow you often need 140 cm.
- If you run in the dark, reflective laces make you easier to see.
- Elastic laces are handy if you want a quick transition or do not want to tie your shoes.
The best laces for running shoes: an overview
| Type | Shape and width | Good at | Lengths |
|---|---|---|---|
| Basic oval laces | Oval, 6 mm | Tightens smoothly, knot stays put | 120 cm |
| Performance laces | Flat, 6 mm | Tightly woven, holds its tension | 120 cm |
| Fat oval laces | Oval, 9 mm | For roomy eyelets and longer lengths | 100 to 180 cm |
| Reflective round laces | Round, 5 mm | Visible in the dark | 100, 120 and 140 cm |
| Elastic laces | Flat, 8 mm, with a lock | No tying, quick on and off | 120 cm, can be cut to size |
Why do running shoes come with oval laces?
Because an oval lace combines two qualities. It slides through the eyelet almost as easily as a round lace, so you tighten the shoe evenly in one movement. Thanks to its flattened sides it has more grip in the knot than a round cord. As a result the tension holds better while you run.
If your shoe has flat laces, replace them with flat performance laces of 6 mm. They are more tightly woven than a standard flat lace and made for sport. More on the difference between the shapes is in flat, round or oval laces.
What length laces does a running shoe need?
Most running shoes have 6 or 7 eyelets per side and 120 cm goes with that. You tie a running shoe tightly, so there is little left over.
| Situation | Length |
|---|---|
| Compact model or small size | 100 cm |
| Standard, 6 or 7 eyelets per side | 120 cm |
| Heel lock, double bow or large size | 140 cm |
Basic oval laces and performance laces come in 120 cm. If you need 140 cm, choose fat oval laces or reflective round laces. If in doubt, measure your old lace from aglet to aglet or use the calculator in the shoelaces length guide.
How do you tie running shoes so they do not come undone?
When you run, the knot takes a knock at every landing and the loops swing back and forth. Together those forces pull a weak bow loose within a few strides. Three things help.
- Tie the bow correctly: if your bow lies across the shoe, it is right. If it turns lengthwise, tie the first knot the other way round. The explanation is in laces keep coming undone.
- Make a double bow: tie the loops around each other once more. Allow a little extra length for that.
- Use the heel lock: the extra eyelet at the top is there to lock your heel in place. That prevents slipping and blisters. How to lace it is explained in how to lace shoes.
If the shoe presses on the top of your foot or pinches at your toes, you can adapt the lacing to that. See lacing for a high instep.
Are elastic laces suitable for running?
Yes, for many runners they are. You set elastic laces up once and from then on you slip in and out without tying. There is no bow that can come undone. That is welcome in races with a transition and for anyone who struggles with tying. The lace stretches with your foot. If you want a very firm, snug fit for fast training sessions, a regular lace with a heel lock gives more control. How elastic laces work is explained in no tie laces.
Being seen in the dark
If you run early in the morning or in the evening, reflective round laces are a small change that makes a difference. Your feet move the most and so quickly catch the eye in the beam of headlights. How they differ from laces that glow is explained in reflective vs glow in the dark laces.
Frequently asked questions
How often do you replace the laces of running shoes?
As soon as they fray, wear thin at the eyelets or the aglet comes off. For many runners the lace lasts as long as the shoe.
Can I use flat laces of 8 mm in running shoes?
If they fit through the eyelets, yes. A lace of 6 mm tightens more smoothly and is a better match for the narrower eyelets of most running shoes.
What is the extra hole at the top of my running shoe for?
For the heel lock. It lets you pull the shoe tighter around your ankle, so your heel does not slide up.
Do these laces also fit other sports shoes?
Yes. Oval and performance laces of 6 mm fit most sports shoes, from gym shoes to padel and tennis shoes.
Browse all laces for running shoes or go straight to the oval laces.
