Running is a physical activity that anyone can enjoy, especially on the days that you’re on the groove and feel like you’re doing it. Then, all of a sudden, you feel that your foot feels odd. Before you know it, your heel has slipped out of your running shoe. This article teaches you how to prevent heel slippage in running shoes including the lacing types and tips that you can do.
Heel slippage is a problem that many runners experience. It is uncomfortable and embarrassing. With it, you need to constantly re-tie your shoelaces, which is annoying. Fortunately, you can stop this terrifying heel slippage by following the tips we have written here.
How to Prevent Heel Slippage in Running Shoes: Three Easy Tips
- Wear non-slip socks.
Socks absorb sweat and prevent moisture from accumulating inside the shoes. It prevents the running shoes from having an unpleasant odor. However, a better quality pair of socks has more benefits.
When choosing socks, make sure that you buy a pair that is non-slip. Non-slip socks will lessen the possibility of heel slippage in running shoes. This kind of socks might cost more than a regular pair, but it is worth an investment.
- Choose a pair of running shoes that fit perfectly.
Some runners wear shoes that are a half size bigger or smaller than their actual shoe size. They can probably use them, but they won’t fit comfortably around the heel area. It is important to remember that not all shoe sizes fit the same. Before buying a new pair, try it on first. Go to a shoe store and ask for an expert’s opinion.
It is also important to understand that shoe sizes change as we age. Wearing the right size will reduce the risk that the heel of your shoe slips off of your foot.
- Use good quality shoelaces
The shoelaces that come with running shoes are not always of the best quality. The best shoelaces stay firm and withstand wear and tear during extraneous activities.
How to Prevent Heel Slippage with Shoelaces
There are specific ways of tying shoelaces that can help prevent heel slippage. Among them are:
- Lock the shoelace at the upper part of the shoe. This tying system will help pull your foot back into the heel of the shoe and prevent it from slipping off. It will also improve the comfortability of your shoes.
- If you have a narrow foot and it keeps on sliding around too much inside the shoes, tighten the laces. Sometimes, though, this may not be enough. So, try lacing them using a pattern in which the lock ends up at the top of the shoes. It will help minimize the volume inside the shoe for a more secure fit.
- The problem with shoelaces is that they constantly get loose. They are tight and comfortable in a minute, but before you know it, they are already losing grip, causing the heel of the shoe to slip off of your foot. To solve this dilemma, use a bowless tying system. This will save you from re-tying the laces every time they get loose.
The bowless tying system allows you to wear your shoes snuggly without tightening the laces. When you pull the laces, they won’t move and will cause a minor pressure on the tongue of the shoes. This pressure comes from your heel, hence securing your heel inside the shoes and reducing the risk of tendonitis and similar foot problems.
- Avoid folding over or bending the heel when you slip on your shoes. You can use a shoehorn, which provides support and maintains the shape of your shoes for a longer period.
Reasons Why Heel Slippage in Running Shoes Happens
Heel slippage is inevitable, but taking the few precautions listed above will help reduce the possibility. There are several reasons why heel slippage in running shoes happens. Among them are:
- The shoes are not properly put on.
This is the most common reason for heel slippage. The heel is loosely secured inside the shoes, so it easily slips. The good thing is the solution is very easy. When you wear the shoe, simply push back the heel firmly and tie the shoelace tightly.
- You are wearing a pair that doesn’t fit right.
It is important to have a pair of shoes that fit perfectly. However, there are times that you get shoes that are a bit too long and it becomes loose in the heel part.
To solve this dilemma, add a heel grip or a cobbler insert in the back of the shoes. This will make the foot come a little bit forward and secure the heel in its proper place inside the shoe.
However, if the shoes are generally too large, adding an insole will complement the spaces or volume. If it doesn’t solve the problem and you still feel uncomfortable, buying a new pair with the perfect fit is advised.
- The heel stiffener that comes with your running shoes is hard and has the wrong shape for your foot.
It is usually made of thermoplastic or plastic-impregnated leather, which is stiff and doesn’t follow the shape of the foot. These are the kinds of stiffeners that usually come with inexpensive running shoes.
To solve this, try inserting a cobbler that shapes the heel a bit. If this doesn’t work well, experts would recommend you to get another pair with a perfect fit.
- When the shoe is new, the leather soles, rubber, and other materials are relatively stiff.
The layers of leather are rigid, which cause heel slippage. New shoes need to be bent over until it becomes softer and bends easily. You might feel pain at the first break in, but it will pay off once the part loosens up a bit according to your foot structure and running stance.
There are different ways on how to prevent heel slippage in running shoes, but the most important trick is to wear shoes that perfectly fit you. If the shoe is a bit too large or small, even by just a half-size, it will not comfortably fit in the heel area.
If you already have a pair of shoes that are too large for you, that’s okay too. You can simply try to insert a cobbler in the heel part to prevent your foot from slippage.
It is important to secure your foot inside your running shoe to make you feel comfortable while on the go and prevent foot pain or injuries. Running can be an integral part of your lifestyle, so you have to make sure that you do it correctly with proper stance and wear the right kind of shoes according to your foot structure and running style.