Lydiard Lacing

Lydiard Lacing is a shoe-lacing technique that reduces pressure on the dorsal (top of foot) tendons, preventing extensor tendonitis during high-volume training blocks when foot swelling is common. A simple, non-invasive intervention for developing runners.

Who Should Use This Technique?

Lydiard Lacing is ideal for runners with:
– High arches
– Dorsal (top of foot) pain
– Athletes in high-volume training blocks where foot swelling is common
– Developing athletes prone to growth-spurt-related foot changes

The Problem: Incorrect Lacing

Incorrect lacing restricts natural foot movement and causes extensor tendonitis (top-of-foot pain). For Coaching High School Distance Runners, managing these small injury risks is critical. Young runners often experience changing foot volumes and biomechanics during growth spurts, making protective measures essential without altering gait.

The Solution: Lydiard Lacing Pattern

Rather than a traditional crisscross pattern all the way to the top, Lydiard Lacing eases pressure on the dorsal tendons:

  1. Lace normally through the lower eyelets
  2. Skip the middle eyelets (don’t cross the laces)
  3. Run the laces straight up along each side
  4. Tie at the top

This creates a wider channel at the top of the shoe, allowing it to expand with your foot during high-mileage weeks. The technique prevents the “strangulation” of dorsal tendons that forces runners to unplanned rest days.

Context: High-Volume Training

The Lydiard Effect famous for massive aerobic volume (100+ mile weeks during base phase) understood the physical demands on the feet. As mileage increases, feet swell. Without accommodation, this swelling restricts blood flow and stresses the tendons on top of the foot.

Practical Benefit

This is a non-invasive, zero-cost intervention that:
– Allows gradual mileage progression
– Prevents chronic tendonitis
– Keeps developing athletes healthy and consistent
– Requires no changes to running form or gait

Simple shoe adjustment + good training structure = injury prevention.

See Also