Free Your Feet – Lydiard Lacing Method

SoreFeetAfter many years of struggling with foot cramps and numbness, especially on the top of my feet and with my toes, I discovered a new way of lacing my shoes recommended by the well known endurance coach, the late Arthur Lydiard.

What makes his lacing system different to the traditional method is that the laces do not cross over each other but run straight across the foot.  This prevents pressure on the sinews and bones on top of the foot and also allows the foot to function more freely. I tried the method with great success in marathon and ultra-marathon laces and now lace my shoes no other way.

Below is a step-by-step explanation of how to lace “The Lydiard Way”.


Diagram of Lydiard Lacing Method


1. Start by inserting the lace into the second hole from the bottom.LydiardLace1

2. Take the lace underneath, up through the bottom hole and over the top into the opposite bottom hole.


3. Take the lace underneath, skipping a hole.


4. Take the lace over the top again.


5. Go underneath skipping a hole again and then over the top. Continue like this until the lace reaches the top.

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6. Repeat this process of under and over with the other half of the lace.

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7.The completed shoe looks as below 20150504_134641

Happy free foot running!

Coach Kathleen

About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level 3 Distance Running Coach SAQ Fundamental Movement Certificate Personal Running Performances
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