How To Lace Running Shoes To Keep The Tongue From Slipping

A slipping shoe tongue is a fairly common issue that many runners experience, from beginners to those who run regularly. At first, this only causes mild discomfort. However, during long runs, a shifting tongue can cause the laces to tighten unevenly, press against the top of the foot, and distract you.

What's notable is that the cause doesn't only come from how you lace your shoes, but is also related to the shoe's design, how snugly the upper fits, and the structure of the tongue. The article below will help you identify the cause and guide you on how to lace your shoes to effectively fix a slipping tongue.

Causes of Shoe Tongue Slipping While Running

The tongue is the padding layer between the laces and the top of the foot, responsible for distributing pressure when lacing and increasing comfort. However, on most running shoes, the tongue is only secured at the bottom near the toe, while the two sides can still move as the foot moves.

Below are the common causes that make the tongue prone to slipping:

Running At High Intensity

While running, the foot and ankle continuously flex, extend, and rotate slightly with each footstrike. Especially during speed workouts, trail running or frequent changes in direction, the friction between the foot and the shoe's upper increases, making the tongue more likely to slip to one side. If the shoe doesn't have a design that helps secure the tongue, this becomes more noticeable over long distances.

Lacing Shoes Incorrectly

Laces that are tied too loosely or tightened unevenly cause the shoe's upper to not fit snugly against the foot. As the foot moves inside the shoe, the tongue is also easily pulled out of its original position. In addition, many runners forget to thread the laces through the tongue loop (lace loop), reducing its ability to stay secure while running.

Choosing The Wrong Shoe Size

A well-fitting pair of shoes will help keep the tongue more stable throughout your run. If the shoes are too loose, the foot will move around inside and pull the tongue out of its original position. Conversely, shoes that are too tight can create pressure on the top of the foot, causing the tongue to slip more easily and reducing comfort.

See more: How To Measure Your Shoe Size Correctly

Foot Shape And Running Technique

Each person has a different foot shape and footstrike pattern. If the foot tends to pronate inward, supinate outward, or the footstrike force between the two feet is uneven, the pressure on the tongue will also change. After many strides, the tongue can gradually shift to one side.

Thickness Of The Tongue

A thick tongue helps increase comfort and reduce pressure from the laces on the top of the foot. However, if the design lacks features that help keep it secure, a thick tongue is also more prone to slipping as the foot continuously flexes and extends while running.That's why many modern running shoe models prioritize a thin tongue combined with designs that increase stability, both reducing weight and limiting tongue slippage while running. For example, ASICS Novablast uses Tongue Wing Construction to reduce tongue movement, HOKA Mach combines an anatomical tongue with a dual internal gusset to increase foot snugness, while PUMA Deviate NITRO™ 3 uses a thin, lightly padded tongue to reduce weight and provide a snug feel when running at speed.

Check Before Changing Your Lacing Method

Before trying a new lacing style, quickly check your shoes. In many cases, a slipping tongue isn't caused by the lacing method but by the tongue not being positioned correctly or the laces not being tightened evenly.

Make sure that:

• The tongue sits right in the middle of the top of the foot before lacing.
• If the shoe has a tongue loop (lace loop), thread the laces through it to increase stability.
• Both sides of the laces are tightened with equal force, avoiding one side being tight and the other loose.
• The shoe fits snugly around the midfoot but is still comfortable enough for the toes to move.

If the tongue still slips, try one of the lacing methods below.

Lacing Methods To Keep The Tongue In Place

For Shoes With A Tongue Loop

Many running shoe models are equipped with a tongue loop (lace loop) in the middle of the tongue. This feature connects the tongue to the lacing system, limiting tongue slippage while running.

Lacing The Laces In An X Pattern

This method is used by many brands and is also the most effective way to keep the tongue in the right position.

1. Lace the shoe up to the eyelet row just below the tongue loop.
2. Thread each end of the lace through the loop, then cross it to the opposite eyelet, forming an X shape right above the tongue.
3. Continue lacing the remaining rows as usual and tighten both sides evenly.

This lacing method helps distribute the pulling force from both sides of the laces evenly, keeping the tongue centered on top of the foot even when running at high speed.

For Shoes Without A Tongue Loop

If the shoe doesn't have a tongue loop, you can apply the Runner's Loop (Heel Lock or Lace Lock) to increase the snugness around the ankle. When the heel is held more securely, the foot will slip less inside the shoe, thereby reducing the pulling force that causes the tongue to shift.

Method 1: Runner's Loop (Recommended)

This is the most popular lacing method for increasing stability while running.

1. Lace the shoe as usual up to the last pair of eyelets.
2. Thread each end of the lace into the last eyelet on the same side to form two small loops on each side of the shoe collar.
3. Thread the left lace end through the right loop and the right lace end through the left loop.
4. Pull both lace ends evenly so the loops sit snugly around the ankle, then tie a knot as usual.

This lacing style helps secure the heel, limiting the foot from sliding forward or sideways. As a result, the tongue is also less likely to be pulled out of place throughout the run.

Method 2: Window Lacing (Gap Lacing)

If the tongue often slips along with a feeling of the laces pressing on the top of the foot, you can try Window Lacing.

With this lacing method, you skip one crossover row in the midfoot area, instead threading the lace straight up to the eyelet above before continuing to cross over. The gap created helps reduce pressure on the top of the foot while also limiting the direct pulling force on the tongue.

Frequently Asked Questions

Can A Slipping Shoe Tongue Be Fixed?

Yes. In most cases, you only need to adjust your lacing method or make use of the tongue loop. If the issue persists, consider switching to a model with a better tongue-securing design.

Can Shoes Without A Tongue Loop Use The Runner's Loop?

Yes. The Runner's Loop helps secure the heel and reduce foot movement inside the shoe, thereby limiting tongue slippage even without a tongue loop.

Does A Slipping Tongue Cause Injury?

Usually not. However, a slipping tongue can cause the laces to apply uneven pressure on the top of the foot, leading to discomfort, pain, or reduced comfort while running.

Is A Slipping Shoe Tongue Due To Poor Shoe Quality?

Not necessarily. A slipping tongue is usually caused by the lacing method, shoe size, tongue design, or the runner's gait, rather than reflecting the quality of the shoes.

Should You Lace Your Shoes Very Tight To Keep The Tongue In Place?

No. Lacing too tightly can cause pain or numbness on the top of the foot. Instead, lace your shoes just snug enough and use techniques such as the Runner's Loop or threading the laces through the tongue loop if available.

Do Running Socks Affect Tongue Slipping?

Yes. Socks that are too slippery or too loose can cause the foot to move more inside the shoe, making the tongue more likely to slip. Choose running socks that fit well and have good grip.

When Should You Switch To A Different Pair Of Shoes?

If you've tried adjusting your lacing method and choosing the correct size but the tongue still slips frequently, you should consider models with a lace loop, gusseted tongue, or Tongue Wing Construction for increased stability.

If you've tried many methods but the tongue still slips frequently, it may be time to switch to a more suitable pair of running shoes. Explore the collection of authentic running shoes at Supersports to find a model that offers a snug, stable, and comfortable feel with every stride.

Supersports is VIETNAM'S NUMBER 1 RETAILER AND DISTRIBUTOR OF AUTHENTIC SPORTS FOOTWEAR, APPAREL AND ACCESSORIES. The brand is part of the Central Retail group - a leading retailer from Thailand.

Supersports operates a retail system with more than 30 well-known sports brands such as: Nike, Adidas, Crocs, Puma... Among these, Supersports is the official and exclusive distributor of: Under Armour, HOKA and Columbia. We are committed to bringing authentic, top-quality products to sports enthusiasts in Vietnam.