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From the moment the cannon fires, until you cross the finish line, the clock is ticking. In triathlon, every second counts, and a quick transition can make all the difference. That’s where elastic shoelaces come into play.
Replacing traditional shoelaces with an elastic version can be a quick way to pick up free speed in transition—allowing you to slide your foot in and out of your shoes with ease. Elastic shoelaces are adjustable, easy to install, and come in bright colors to match every kit.
But, for all the pros, there are a few elastic shoelace cons, and you might be surprised to learn you’re using them the wrong way…
RELATED: 4 Simple Tips For Fast, Olympian-Style Triathlon Transitions
There’s no question that elastic or “speed” laces are faster than traditional laces. Typically, the shorter the race, the more important the use of elastic shoelaces becomes, because every second counts. That makes these a great choice for a sprint or Olympic-distance triathlon. However, for any run longer than a 10K, the benefits diminish. For example, in a 12 to 14-hour Ironman those seconds are less valuable and it’s more important to take the time to put on socks and tie your shoelaces.
“In a long race, like a marathon, take the time to put on your socks and tie up your shoes,” said Cody Angell, a triathlete, runner, and co-owner of St. Pete Running Company with his wife. “If it takes an extra minute over a 13-hour day during an Ironman, that might not move the needle either way.”
But if elastic shoelaces work great for short distances, then why not use them for longer races anyway? First, the elastic nature of these laces means that your foot will move around more inside of the shoe, which can lead to blisters. Second, this increased movement of the foot within the shoe can also lead to reduced run economy because your foot biomechanics change slightly.
“Traditional laces provide a lock down feel across the top of the shoe, which is really important,” Angell said. “If elastic laces were the superior answer for every runner, all the time, I think shoes might come equipped that way already.”
Something else to consider is the type of terrain and surface you’re going to run on. For an off-road race, standard laces might be a better bet, since they’ll hold your foot more securely within the shoe.
RELATED: Shoelace Hacks for Every Type of Running Shoe
’
t train in elastic lacesThis is also why you shouldn’t train with elastic shoelaces. Traditional laces are designed to securely hold your foot in position within the shoe. Whereas, elastic laces are designed to help your foot slide in and out of a shoe with ease.
It might seem like a small detail, but using elastic laces on too many of your training runs can lead to big problems. Within the foot, there are muscles, ligaments, and tendons that work together to provide stabilization. Because elastic laces allow the foot to move within the shoe, those structures can be subjected to more stress and fatigue. Over time, the constant movement of your foot during the toe-off and contact phases of running can place undue stress on the foot and even alter the way you run, which could lead to injuries.
Using elastic laces once or twice a month during a race shouldn’t cause any long-term problems (as long as you use them correctly). But for racking up weekly mileage during training runs, take the extra minute to lace up your shoes properly.
(Photo: Nigel Roddis/Getty Images)While there are likely dozens of versions of elastic shoelaces for sale at the expo of your next triathlon, there are a few common types.
Some elastic laces have a locking closure. This allows you to adjust the closure for a more secure or looser fit. However, because the tension runs throughout the entire lace, some people don’t like how tight these feel across the top of the foot. One popular locking brand is Lock Laces, but Angell recommends an alternative with added adjustability—Yankz! (Yes, with the exclamation point.)
“If you have a foot that requires being dialed in, check out Yankz!, because they can be adjusted from the top and the bottom,” he said. “These are recommended for people with maybe a wider forefoot, but who want to lock it in at the top. They have the right amount of elasticity, but they’re not so tight that you can’t get your foot in easily in transition. The downside is they take longer to install.”
Another style of elastic lace has small bumps at consistent intervals that hold it in place, like Caterpy laces. When you stretch the lace, the knots disappear, which allows you to thread it through the shoe’s eyelets. When you release the tension, the knots reappear, keeping it secure.
Contact us to discuss your requirements of quick lacing. Our experienced sales team can help you identify the options that best suit your needs.
A big benefit is adjustability. More knots placed between eyelets means less tension, while less knots between eyelets creates more tension. This might be helpful if you prefer a looser fit in the toe box, but want to cinch it tight at the ankle. Also, no closure piece is needed. You just cut them off at the ends.
“We switched from Lock Laces to Caterpy, because they’re easier to install,” Angell said. “Also, the dots can be configured specially for a high instep; just pull 4-5 dots between each eyelet. For a thinner foot, use 2-3 dots and they hold their place relatively well.”
Elastic shoelaces may seem like the simplest piece of race equipment involved in triathlon, but like with any piece of gear, you should never use anything new on race day. “We always see people break this rule,” Angell said. “If I could only count the number of people who come into our expo booth at a 70.3 or Ironman buying stretchy laces for their shoes.”
It’s important to try out elastic laces prior to race day to ensure they’re properly adjusted and that you’ll feel comfortable for the entire run. Too loose and, while you can get your foot in easily, your heel will slide up and down. Too tight and, although your foot will be secure, the laces might feel uncomfortable. Play around with the fit in training—not on race day.
“The mistake we see most people, even experienced people, make is that they put the laces in too tight,” Angell said. “When you run, your feet splay and swell up, so we recommend to install them a hair loose.” This is an added benefit of elastic laces because, as your feet swell during a race, the laces give slightly, relieving pressure, as long as you have them adjusted correctly.
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A few weeks before my first “half distance” triathlon—which consisted of 70.3 total miles, including a half marathon at the end—I slipped into a brand new pair of sneakers, intent on breaking them in during my next few practice sessions.
They’re triathlon-specific shoes, outfitted with elastic bungee laces and a plastic fastener that lets me pull them on and off with ease. These types of “speed laces”—of which there are several brands on the market—have become ubiquitous in the triathlon world, where a quick change during the bike-to-run transition can save precious seconds. I’ve worn them, with different shoes, for plenty of shorter races, so I was surprised when my coach suggested I swap them out for regular ones this time around.
He told me that he recommends stretchy laces for Olympic-distance triathlons (which inlclude a 10K run) and shorter. But for longer runs or everyday training, he follows the wisdom of fellow Team in Training triathlon coach and New York City-based bike fitter Jay Borok, who advises against them.
“My experience has been that they are problematic for some athletes, as they tend to make to make the shoes too tight or too loose,” Borok told me when I inquired about his unofficial rule. “In most cases they end up needing to be too tight to keep the shoe from moving around, and I’ve seen athletes who end up having tendon inflammation at the top of the foot. ”
Plus, he’s not convinced they’re necessary. “I have always left my shoes knotted and slip them on. I’ve run races and never touched the knots on my shoes. Look at every kid in America. You think they untie and tie their shoes before they go out and run and play?”
I was curious whether other athletes felt the same way, so I posed the question to Chris McClung, a triathlete and running coach with Rogue Running in Austin. While McClung has never had problems using speed laces himself, for distances up to a half marathon, he does agree that it can be tricky to find the right fit—and that they aren’t right for everyone.
“I don’t see a reason to use them in a regular road race, because you aren’t in a rush to get your shoes on,” he told me. In some situations, he adds, a runner might require a special lacing technique in regular laces—someone with a high-volume foot, for example, who needs pressure taken off the top. “In those cases, elastic laces might be harder or impossible to use and achieve the same result, but that’s pretty rare in my experience.”
Both coaches agree that if you’ve been wearing them without injury, and your feet feel comfortable and don’t slide around or feel cramped or pinched, there’s no need to change. But to play it safe, I went with old-school ties—and once I switched, I noticed that my feet did feel more secure in my shoes, with the pressure more evenly distributed throughout.
I took Borok’s other advice, too, about keeping my laces knotted during my race, and my shoes slipped on almost as easily in transition as they would have with the bungees. Even if they hadn’t, it wouldn’t have mattered. “The time savings, as a race gets longer, are insignificant,” says Borok. “I haven’t heard anyone say that if they had speed laces they would have missed that Kona slot.” (Bummer—there goes my excuse!)
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