How To Fix Heel Slippage In Running Shoes – 5 Easy Steps

Are you an avid runner who is struggling with heel slippage in your running shoes? Heel slippage can be a major annoyance for runners, as it not only causes discomfort but can also lead to potential injuries. So wondering, how to fix heel slippage in running shoes is a totally valid predicament.

Fortunately, there are several simple steps that you can take to fix the heel slippage and get back on the road feeling comfortable and safe. In this article, we will discuss how to fix heel slippage in running shoes so that you can enjoy your runs without worrying about blisters or soreness.

How To Fix Heel Slippage In Running Shoes Quick Guide

Nobody enjoys heel slippage and you can get rid of it too by following the next steps. Continue below for a detailed explanation of each. Steps to Fix Heel Slippage in Running Shoes:

1. Check the sizing of your shoes

2. Place an arch support insert

3. Use lacing techniques

4. Use adhesive strips inside your shoes

5. Change out soles if necessary

How To Fix Heel Slippage In Running Shoes Step By Step

Step 1: Check the sizing of your shoes

How To Fix Heel Slippage In Running Shoes: check sizing

Make sure you’ve got a properly fitting shoe. If the heel is too wide for your foot, it can cause slippage and instability during running.

To address heel slip, you can consider going down a half size if there is too much room in the toe box. This is the simplest solution and works well for those experiencing heel slip due to an overly spacious toe box.

If your toe box has around an inch of space at the end, try downsizing by half a size to test if this reduces the heel slip problem. It is recommended to have a clearance of approximately .2-.3″-.6-.7″ in the toe box.

Step 2: Place an arch support insert

How To Fix Heel Slippage In Running Shoes: place a support insert

Place an arch support insert – Placing a firm arch support insole will give extra stability to your heel, reducing slippage when running.

Step 3: Use lacing techniques

How To Fix Heel Slippage In Running Shoes: use lacing techniques

Use lacing techniques – Try a “heel lock” technique where you lace up from the top and loop around either side of the eyelets near the ankle area at least two times before continuing with normal lacing up above it; this helps to secure your heel in place while running preventing any jarring movement and subsequent slippage in both sneakers or trail running shoes alike.

Step 4: Use adhesive strips inside your shoes

How To Fix Heel Slippage In Running Shoes: use adhesive strips

Use adhesive strips inside your shoe – Using adhesive strips on either side of the tongue and across where it intersects with the back part of the shoe can help to prevent heel slippage while providing extra stability during long runs or races.

Step 5: Change out soles if necessary

How To Fix Heel Slippage In Running Shoes: change out soles

Change out soles if necessary – If none of these solutions are successful then consider changing out/repairing/replacing parts of broken down soles as this can be a major cause for heel slippage in running shoes.

Recommended Tools To How To Fix Heel Slippage In Running Shoes And Get The Job Done


Feet Insoles Arch Supports


Feet Insoles Arch Supports provide support, comfort, and stability to your feet while walking or running. The deep heel cup helps keep the foot in the correct position and provides heavy impact protection during landing.

These insoles are made of premium EVA material which is excellent for shock absorption and reduces foot fatigue. Designed for everyday use, these arch supports can be used in casual hiking shoes, work shoes, and boots to provide moderate control and cushioning.

They also help address problems such as flat feet (Pronation), bunions, arthritis, Plantar Fasciitis (heel pain & heel spurs), and Achilles Tendonitis by preventing heel slippage in shoes.


VSUDO Flat Shoe Laces for Sneakers, Shoelaces for Sneakers, Athletic Shoelaces


VSUDO Flat Shoe Laces for Sneakers are the perfect solution for those looking to replace their shoelaces. Made from quality materials and with a strong braided construction design, these white shoe laces are made to last.

They can fit most types of footwear, including sneakers, athletic shoes, board shoes, casual shoes, running shoes, and much more. The approximately 137cm length is ideal for low-top sneakers and equivalent to 135-140cm in other lengths.

These 8mm wide flat white shoe laces come as a pair (2 laces) making them an ideal choice when you need that extra heel tightness or are trying to fix heel slippage in your running or regular shoes.


Unisex Non Slip Grip Socks


Unisex Non-Slip Grip Socks are the perfect choice for your everyday activities. Crafted with premium cotton that is breathable and stretchy, these socks provide ultimate comfort as well as snugness and secure fitting.

Thanks to their non-skid design, they offer more confidence while performing any routine and prevent slipping on home, hospital, gym, or studio surfaces.

With a cushioned sole these versatile socks additionally serve great as hospital socks, specifically ideal for physiotherapy or elderly care without causing heel slippage in shoes. They also provide extra protection to the ankle from falls at home or anywhere else thus making them an excellent choice for men and women alike.


Common Questions About How To Fix Heel Slippage In Running Shoes

What Is Heel Slippage?

Heel slip occurs when your heel unintentionally pops out of your shoe during different movements. The severity of heel slip can vary in your shoes and may occur at different times depending on your activity, your foot structure, and the shoe’s design.

If your shoes don’t fit well and cause heel slip, you may experience it during low-intensity exercises like walking. If your shoes are somewhat okay but don’t match your foot anatomy, you may only notice heel slip during high-intensity exercises such as lifting and plyometrics.

Is heel slippage in shoes bad?

There are three main reasons why heel slip is not ideal. Firstly, it can negatively impact your performance during workouts by causing your shoes to feel less stable.

  • For instance, if you’re executing a box jump and experience a slip in your heel during take-off, it can affect your confidence in your jump and cause problems when you land.
  • Another issue to watch out for is heel slip, which can lead to blisters on the ankle and Achilles tendon. When shoes repeatedly slide up and down on these areas, the increased friction can cause blisters that are not only uncomfortable but can also damage socks and stain shoes.
  • Finally, it’s important to note that experiencing heel slip can alter our movement mechanics during training. If we perceive that our shoe is sliding, we may unconsciously adjust our movements to feel more stable in our shoes. Although these changes may seem minor, they can accumulate over time, resulting in reduced performance.

When does heel slippage occur?

  • Heel slip is most commonly caused by ill-fitting shoes. This may be due to shoes that are slightly too big, causing extra room in the toe box which leads to forward sliding of the foot and heel slippage.
  • If you have wider or narrower feet, you may experience more heel slip in some shoes. Those with neutral feet, such as athletes and weightlifters, can typically wear a wider variety of shoe models without trouble.

Video How To Fix Heel Slippage In Your Running Shoe

Do you have a problem with your running shoes slipping off at the heel? This video will show you how to fix heel slippage in running shoes.

Learn step-by-step how to adjust the lacing and tongue of your shoe so that it fits snugly around the back of your foot and prevents any further slipping or sliding.

Final Thoughts

Mastering how to fix heel slippage in running shoes can be a tricky process, but with the right combination of lacing techniques and materials, you can find the perfect fit. When it comes to finding the best way to fix your slipping heels, trial, and error are key – experiment with different combinations until you find something that works for you.

Remember to always adjust your laces properly so they don’t slip out during use, otherwise, all of these tips will have been pointless! Although heel slippage can be annoying, it’s not unavoidable. By taking some precautions, you can wear your favorite shoes without worrying about slippage.

Author

Photo of author
Author
Ryan Davis is a sneaker expert and the author behind FeetFitPlace.com. Born and raised in New York City, Ryan has always had a passion for sneakers. He studied Fashion Design at the Fashion Institute of Technology and worked in the fashion industry for several years before starting his blog. His vision for FeetFitPlace is to provide a comprehensive resource for everything sneaker-related, from the latest trends in design to expert advice on choosing the perfect pair of sneakers. As an expert on all types of sneakers, Ryan shares his knowledge and expertise with his readers to help them make informed decisions when it comes to buying shoes.
Photo of author
Author
Ryan Davis is a sneaker expert and the author behind FeetFitPlace.com. Born and raised in New York City, Ryan has always had a passion for sneakers. He studied Fashion Design at the Fashion Institute of Technology and worked in the fashion industry for several years before starting his blog. His vision for FeetFitPlace is to provide a comprehensive resource for everything sneaker-related, from the latest trends in design to expert advice on choosing the perfect pair of sneakers. As an expert on all types of sneakers, Ryan shares his knowledge and expertise with his readers to help them make informed decisions when it comes to buying shoes.