Running Shoes: Understanding the Extra Eyelet, Heel Lock, and Optimal Fit

What is the extra hole On running shoes for?

That seemingly innocuous extra eyelet at the top of your running shoes, often overlooked, is designed to create a "heel lock" or "runner's knot," significantly enhancing fit and stability by preventing heel slippage and optimizing foot security within the shoe.

Understanding the "Extra Hole"

The small, often unthreaded eyelet positioned slightly higher and further back than the last conventional lacing hole on most running shoes serves a highly specific biomechanical purpose. While its exact terminology may vary – sometimes called a heel lock eyelet, runner's loop, or marathon loop – its function remains consistent: to provide an additional point of tension to secure the ankle and heel more firmly within the shoe.

Historically, this design feature gained prominence as athletes and shoe manufacturers sought to minimize foot movement inside the shoe, recognizing that even subtle shifts could lead to discomfort, blisters, and reduced performance. It's a testament to the meticulous engineering that goes into modern athletic footwear.

The Biomechanical Benefits of a Secure Fit

Utilizing the heel lock lacing technique offers several key advantages rooted in exercise science and biomechanics:

• Preventing Heel Slip: This is the primary and most direct benefit. When the heel lifts repeatedly with each stride, it causes friction against the shoe's collar, leading to blisters, chafing, and general discomfort. A secure heel minimizes this movement, protecting the skin and soft tissues.
• Enhanced Midfoot and Ankle Stability: By locking the heel in place, the entire foot-shoe interface becomes more unified. This reduces excessive pronation or supination that can occur due to an unstable fit, providing better control during the gait cycle and improving proprioception (your body's awareness of its position in space).
• Optimized Power Transfer: A shoe that fits like an extension of your foot ensures that the propulsive forces generated during push-off are efficiently transferred to the ground. Any energy lost to internal foot movement is energy not contributing to forward momentum.
• Injury Prevention: Reduced foot movement within the shoe translates to less shear stress on the foot's tissues and a more stable base of support. This can contribute to preventing common running injuries such as Achilles tendinitis, plantar fasciitis, and shin splints, which can sometimes be exacerbated by an unstable foot-shoe connection.

How to Use the Heel Lock Lacing Technique (The Runner's Knot)

Implementing the heel lock is straightforward and can be a game-changer for many runners. Follow these steps:

1. Lace Normally: Thread your shoelaces through all the eyelets as you typically would, up to the second-to-last hole.
2. Create a Loop: On each side, take the lace and thread it through the extra top eyelet on the same side from the outside in. Do not cross the laces yet. This action will create a small loop on the inside of the shoe collar on both sides.
3. Cross and Thread: Take the lace from the right side and thread it through the loop created on the left side. Do the same with the left lace, threading it through the loop on the right side.
4. Tighten and Secure: Pull both laces firmly. You will feel the collar of the shoe cinch around your ankle, securely locking your heel in place. Be mindful not to overtighten to avoid discomfort or restricting circulation.
5. Tie as Usual: Once the desired tension is achieved, tie your laces into a standard bow knot.

When to Utilize the Heel Lock

While beneficial for many, the heel lock technique isn't always necessary for every run or every runner. Consider using it in these scenarios:

• Long-Distance Running: As feet tend to swell during prolonged activity, a secure initial fit can help maintain comfort.
• Downhill Running: The forces generated when running downhill naturally push the foot forward in the shoe, increasing the risk of toe-banging and heel slip. The heel lock mitigates this.
• Trail Running or Technical Terrain: Uneven surfaces demand maximum foot stability to prevent twists and falls.
• Specific Foot Anatomy: Individuals with narrow heels or those who frequently experience heel slippage, regardless of shoe brand or size, will often find this technique particularly effective.
• Addressing Blisters: If you consistently develop blisters on your heel or around the ankle collar, a heel lock can be a simple solution.
• New Shoe Break-in: While new shoes are often stiff, a heel lock can help secure them until they mold to your foot.

Considerations and Potential Downsides

While generally beneficial, there are a few points to consider:

• Over-tightening: Excessive tension can lead to discomfort, pressure points, nerve impingement (e.g., top of the foot numbness), or restricted blood flow. Always aim for a snug, secure fit without feeling constricted.
• Foot Swelling: On very long runs, feet can swell significantly. What started as a comfortable heel lock might become too tight, requiring adjustments mid-run.
• Not Always Necessary: For casual walking, short runs, or if your shoes already provide a perfect, slip-free fit, the heel lock might be an unnecessary step.
• Shoe Design: Some minimalist or casual running shoes may not feature this extra eyelet, indicating it's not a universal requirement for all footwear.

Conclusion: Optimizing Your Running Experience

The extra hole on running shoes is a prime example of subtle design engineering with significant functional impact. Understanding and correctly utilizing the heel lock lacing technique can transform your running experience, offering enhanced stability, improved comfort, and potentially reducing the risk of common running-related issues. Experiment with it on your next run, paying close attention to how your foot feels, and discover if this simple adjustment can unlock a more secure and efficient stride.