I route the strap from the outside to the inside across the rear. Inside the pedal, put a 360 degree twist to anchor the strap.
Keep the strap lose for safety. There is no real need to tighten them. If you need the highest efficiency you are better off with a clipless system: toe clips give good efficiency with a variety of footwear.
Match your shoes to your pedals so you have the correct amount of grip. Too much grip and you can't get your feet in or out rapidly, too little and you slide out. I use regular training shoes and MKS pedals and have no problems at all.
To engage your feet, practice the pedal flip. You should be able to flip the pedal and insert your foot in one easy motion.
To disengage you have to train your feet to come back, not sideways. Just repeat it a few times.


Back in the old days when racers used toe clips they nailed metal slots (cleats) to the stiff soles of cycling shoes . The slot engaged the rear lip of the pedal and the strap was cinched down tight. The foot couldnt move and pedalling efficinecy was very high but you were stuck in an emergency.