LOLZletter Edition 16| How to Tie Your Shoes
Welcome back or welcome for the first time. Thank you to everyone who has shared the newsletter and helped it grow. As of this morning, the newsletter had 720 subscribers.
My goal by the end of the summer is to get to 1000. So thank you to everyone who has taken time to share. If you’re new and want to look at old editions or share the internet link, you can go back here.
Wherever and however you share means a lot. Even if you share to one person, that's one more person and I appreciate it.
This weeks newsletter is sponsored by Aftershokz headphones. If you read my blog, you know I recently wrote a review about Aftershokz.
What makes them better?
Aftershokz sits in front of your ear so you can still hear around you. Aftershokz uses bone conduction technology. What does that mean? It sends sound waves through your cheekbones, leaving your ears open so you can hear what is going on around you. I’ve run countless miles with them, and I can hear everything while also listening to music.
Most headphone companies want to promote noise isolation and cancellation, AfterShokz has gone against the grain with the open ear design. Not having something covering your ears allows you to be more alert and have situational awareness during your workout.
Many people ask when I listen to music. Personally, I enjoy listening to music during easy runs and workouts. I also use Aftershokz when cleaning my house so I can listen to podcasts while cleaning. Whatever gets you motivated right?
Would you ever believe me there was a time after kindergarten you would learn to tie your shoes?
There as many different methods to tie your shoe as shoe brands. Here is the thing, if it works for you, don’t change it. It might be the weirdest and most obscure tie method, but if you feel good with it. Go for it.
There is only one important rule with tying your shoes, and that is not tying them too tight. Tying a shoe too tight doesn’t give you additional support. It just sucks the life out of your metatarsals, which makes them more likely for injury.
First, remember this: not all shoes are built on the same last. Many New Balance Shoes are wider than adidas or Mizuno. Maybe you like the feel of a New Balance shoe, but the last is too wide. There are ways to manipulate that! In general, with running shoes bigger is better and looser is better.
There are two running TED Talks I would give:
Get your feet professionally measured at a local running store. There is no right or wrong running shoe.
Don’t tie your shoes too tight.
So How Can Better Lacing Impact your Running?
Will you run a 5 minute PR because your shoes are tied better? Probably not. Will you feel more comfortable on the run? Yes. Tying shoes appropriately can reduce toe and foot pain, heel slipping, and ankle issues.
Ideally, you want a foot to stay in place in the shoe while running. If you find your heel slipping, it can lead to instability, injury, and rolling an ankle.
If you find your foot falling asleep when you run, loosening up the shoe with different lacing techniques can help. Your feet should never go numb when you are running. That is a sign of an ill-fitting or too tight of a shoe.
Your toes might cramp because of the lack of room in the front of the shoe. Loosening up the shoe and adding more space to the forefront can help reduce metatarsal pain and your feet going numb. Problem: My Shoe is Slipping in the Back:
Maybe you need a wide shoe (and yes many brands widen the front and not the back). Perhaps you have a very narrow heel, but for whatever reason, you feel like your shoe is sliding in the heel. If you feel like your shoe is slipping, don’t go down a size. Try first to see if you can manipulate the shoelaces.
Most shoes have an additional eyelet that a shoe is not typically tied too. This video is very spot on to teach you exactly how to do it.
Problem: My Foot is Wide, but I Love the Feeling of this Very Narrow Shoe
9 out of 10 times, I’ll tell you to try a wider brand and see if it’s more comfortable, but sometimes, it’s just not. Some brands such as adidas, Topo, or Altra are not made in wide. If you want to try and widen up the shoe as much as possible, this method is for you.
This video gives excellent directions of how to tie the shoe to accommodate your foot. I’m glad it’s done in an Asics shoe, one of the most narrow and ill-fitting brands in the industry right now. This video, which I also share below, has a second method to tie your shoes if you have a wider foot.
Problem: You Have Very Narrow Feet
Narrow feet are in the minority now (by a lot). Many brands make a narrow shoe but in the five years of working in run specialty, I’ve seen 2 people that need a narrow shoe. More often than not, the laces can be manipulated to accommodate narrow foot. Plus there are a few brands that run extremely narrow anyway.
Make note that more space in a running shoe is better. You want a shoe that allows your foot to splay as much as possible. When you workout, your foot expands and swells. If your shoe is too tight or too small, you are more likely to lose a toenail or get an injury from the shoe being too tight. Is your foot numb when you run? Then probably your shoe is too tight.
This video shows how to tie your shoe if you have narrow feet.
At the end of the day, you need to be comfortable. In the five years I've worked in run specialty I've seen dozens of methods to tie a shoe. Like a running shoe, if it works for you, it works for you.
What is Keeping Me Entertained:
I feel like I read and listened to several good articles and podcasts this week.
Returning to Racing After an Injury
After being sidelined for 84 days, my body remembered what it could do — which is where I got into trouble.
I think we can all relate to coming back from an injury or running break. Jen is a good friend of mine and I appreciate her no nonsense writing.
Ctolle Run Podcast:
I’ve listened to most of Carrie’s episodes. Carrie is a former professional runner so she gives an interesting perspective when she interviews professional runners. Recently she interviewed Roberta Groner who lives in (North) New Jersey. Roberta is very humble and has run a 2:29 marathon at age 41.
Swimming for Runners:
Not to self promote too much but many people asked me how to start adding swimming into their cross training routine (like I’ve gone back to doing). So I wrote a post about it.
Giveaway Winner:
Finally, maybe my favorite part of the newsletter because I like giving back to the readers and those who are kind of enough to share!
Last weeks giveaway had 23 entries. Thank you to everyone who shared the newsletter as it means a lot and helps it grow. My goal is to get to 1000 subscribers by the end of August so any shares really do help.
Last weeks giveaway winner for the Orange Mud transition towel is Lori E. who shared on facebook!
I appreciate every single email back and try to respond to each email. Any feedback good or bad is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know!
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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