How to Prevent Heel Slippage in Running Shoes – 5 Easy Steps

5 Easy Steps to Prevent Heel Slippage in Running Shoes

Running is one of the easiest sports that everyone can perform. You are running as usual then, slowly and gradually, you start to see that your foot feels uncomfortable and the shoe doesn’t support your movement.

It’s not remaining where it should be inside your shoe. In a short time, your heel is feeling annoyed. Maybe blisters are developed. You slow down and stop to look at your running sneakers as if they have betrayed you. You cut your run, go back home, and wonder why your running sneakers are hurting your feet.

The issue may be heel slippage. Unfortunately, heel slippage is an issue that a lot of runners experience every day. It isn’t very pleasant, but fortunately, it is also avoidable.

When your heel slips, you may find yourself repeatedly tying your laces, which is irritating and disturbs your run. Luckily, after you finish reading this article, you will be able to prevent heel slippage in running shoes by simply applying the suggestions below.

How to Prevent Heel Slippage in Running Shoes

Below are some easy and helpful methods explained step-by-step to avoid the dilemma of heel sliding:

Wear Nonslip Socks

Socks absorb sweat and stop moisture from building up inside your running shoes. They help reduce foul odors. Nevertheless, better-quality running socks have more positive factors.

Wear Nonslip Socks to Avoid Heel Slippage In Running Sneakers

When buying socks, ensure that you buy pairs that are nonslip. Nonslip socks will minimize the probability of heel slippage issues in running shoes. This sock type may cost more than an ordinary pair, but they pay off once you see their outstanding results.

Get the Ideal Running Shoes with the Proper Size

Some runners put on shoes that are a half size smaller or bigger than their actual shoe size. They can likely wear them, but they won’t snug perfectly around the heel area. It is crucial to keep in mind that not all shoe sizesthe same. It is also significant to realize that shoe sizes change as we age. Putting on the proper size will decrease the risk that the heel slippage problem will happen.

Use Lining

One excellent method is to line up your running shoes with inserts, cushions, and insoles. It will ensure that your feet are more comfortable and prevent them from slipping. Try to insert the lining at the back of your heels to make them useful.

Insert Tongue Pads

The bottom of the tongue of any running shoe sometimes peels and sticks. When you place a tongue pad, it can push your foot back into the sneakers’ counter heel. It protects the shoe from shifting and secures the heel inside the counter heel.

Use Good Quality Shoelaces & Proper Lacing Technique

Unfortunately, some running shoes come with laces that are not expected quality. The perfect lacing should stay firm and endure wear and tear during running activities. Also, there are specific techniques of tying shoelaces that will lock the heel help stop the slip of your ankle.

Reasons for Heel Slippage in Running Shoes

Heel slippage is unavoidable, but following the few steps listed above will help decrease the possibility. There are many reasons causing heel slippage in running shoes to take place, including:

The Running Shoes are Not Worn Correctly

It is the most widespread cause of heel slippage. The heel is not secured tightly inside the sneakers, so it easily slips. However, It is not a big problem as the solution is easy. When you are wearing the shoe, push the heel securely back and tie the shoelace firmly.

You are Putting on a pair that doesn’t Fit Properly

Putting on the wrong running shoes could put a lot of pressure and stress on the runner’s feet and also cause foot slippage in the ankle area. Therefore, It is essential to buy a pair of running sneakers that fits appropriately and accommodates runners. That being said, it can be hard to find a suitable shoe.

Some people have feet with a broad forefoot and a narrow heel; some people have a thicker heel and narrower forefoot, Others have long, narrow feet. Although there are many choices in running shoes, it can be challenging to get a pair of shoes that makes your foot feel comfortable.

Running Shoe doesn't Fit Properly

Add a cobbler insert or a heel grip in the shoes’ back to fix this issue. It will let the foot come forward slightly and secure the heel in its right area inside the footwear. However, if the sneakers are generally too large, using orthotic insoles or insert will complement the space or volume. If it doesn’t fix the issue and you are still unhappy with it, shopping for a new pair of the right size is recommended.

The Heel Stiffener is Not Good Enough

The heel stiffener that comes with your sneakers is stiff and has the incorrect form for your foot.

It is often made out of thermoplastic or plastic-impregnated leather, which is rigid and doesn’t adopt the foot’s shape. These are the types of stiffeners that inexpensive running shoes usually have.

Try placing a cobbler that shapes the heel a bit to solve this. If you don’t get the desired result, professionals suggest you get another pair with a better fit.

Most modern shoes don’t need much regarding breaking in, but some running sneakers might need to be light-worn for a couple of weeks before you start to depend on them for your long runs.

Once you get your new shoes out of the box, you will notice that shoe materials are stiff, which can cause heel slippage. So it would help if you broke them in until they become more comfortable and flexible. You might feel pain at first, but it will pay off once the parts stretch a bit according to your running stance and foot structure.

Read more: how many miles is a 50k run?


There are some common ways to prevent heel slippage in running shoes, but the most crucial trick is, actually, not a trick: put on running shoes that fit you properly. If the shoe is a bit too tight or loose, it will not perfectly fit in the heel part, even by only a half size.

If you have a pair of running sneakers that are too big for you, don’t worry. You can try to place a cobbler in the heel area to prevent your foot from slippage.

It is crucial to protect your foot inside your athletic shoes to help you feel comfortable while running and prevent foot soreness, discomfort, swelling, and injuries. Also, make sure that the shoe is laced correctly with a proper pattern.

Running could be an essential part of your lifestyle, so you need to ensure that you put on the proper kind of sneakers that help avoid foot issues and suit your running style and foot structure.

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