Track Spike Basics
Buying track spikes for the first time can be daunting. Make sure you understand how your spikes affect your performance so you can choose the best track spikes for you.
A good rule of thumb: the longer the distance, the fewer spikes in the spike plate.
Long distance track spikes typically have four or five spikes, while sprinting and mid-distance spikes can range from six to ten spikes, which provides the extra grip needed to reach top speeds.
Depending on the surface you race on, you’ll want to choose the appropriate spike length so you don’t find yourself sliding around an indoor track.
Quarter (¼) inch spikes are usually a safe go-to for outdoor track races and field events. If you are racing on an indoor track, there can be regulations on the length of spike you are allowed to wear in order to keep the track intact as it’s used; on average, one-eighth (⅛) inch spikes are the standard for indoor track.
As you gain experience and fine tune the feel you prefer in your spikes, you can toy around with a variety of spike shapes from pyramid to needle spikes on the track, but always be sure to check the meet rules before changing out your spikes.
Read more in our Best Track and Cross Country Spike guide.
Spikes for Track Events
Your body moves differently and requires different support as your race shorter or longer distances. Long distance runners often run with more of a heel-toe gait while sprinters are on the balls of their feet during their races. To deliver the best possible performance, track spikes are engineered to accommodate these differences by using different foams, spike configurations and plate materials.
Long Distance Track Spikes (Best for 800m-5K): These are the most flexible and have the most midsole and heel cushioning while still keeping a slender profile and light weight. The spike plate is often made of the same outsole material as the rest of the shoe, or it is a more flexible material like PEBAX. The spike count can range from 4-6 spikes to give you grip and traction without disturbing your natural cadence.
Mid-Distance Track Spikes (Best for 400m - 1500m): These shoes are much more of a specialist shoe than long distance or sprinting spikes, and include features from both. Mid-distance spikes will retain the midsole and heel cushioning found in long distance spikes, but will often have a harder spike plate and less flexibility to deliver a responsive ride. The spike count tends to find a happy medium between 5-7 spikes to deliver more propulsion as you sprint through the 400m.
Sprinting Track Spikes (Best for 55m - 400m): Typically the lightest track spikes you can find, sprinting spikes have design features like carbon-fiber plates that keep them stiff and snappy to help you gain speed. These shoes have little to no heel cushioning and are designed to hold your foot in a lightly flexed position, keeping you on the balls of your feet as you run. Sprinting spikes tend to have anywhere from 6-8 spikes to help you push off the blocks and dig for speed with each step.
Spikes for Field Events
Throwing: Spikes for javelin, shot put or discus focus on supporting your ankle as the rest of your body twists to generate momentum. Unlike running spikes, throwing spikes are smoother on the bottom to allow for smooth motion transitions. Some discus or shot put spikes even have a special disk in the outsole that lets you place your weight on one foot and spin while you throw, helping to stabilize your body and allow fluidity in motion.
Jumps and Pole Vault: The spikes for these events are relatively similar, they focus on helping you gain speed before you jump or vault. Jumping or vaulting spikes are similar to sprinting spikes in that they are lightweight and feature more spikes in the spike plate to help you grip the track. High Jump spikes feature additional spikes in their heal because they are the only event where they need to run on a steep curve and require extra traction, especially at takeoff. Long jump and Triple jump spikes are the most like sprinting spikes because you need to generate speed in your approach, but the plate is positioned slightly differently to help you takeoff correctly. Pole Vaulting spikes are usually stiffer than sprinting spikes and have a solid base to ensure traction at takeoff like triple jump spikes.
FAQ
Do you run faster with spikes?
Track and field spikes are designed to give you the traction you need to run, jump or throw effectively on a track surface. Spikes for track events are designed to promote a faster running form by placing greater emphasis on the balls of your foot; however, this does not guarantee that you will run faster.
What kind of spikes should I get for track?
Based on the events you participate in, the best spikes for you will vary. Ultimately, you want to find spikes that feel comfortable and suit the events you participate in.
Are spikes necessary for track?
Simply put, no. But they are a big help. Unlike the running shoes you train in that are designed to be used on the roads or a trail, track spikes are designed to give you traction on a track surface. Running on a track in road shoes won't slow you down, but you may not have the secure grip needed to perform well on the track surface.
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Now, let's dive into the concepts mentioned in the article about track spikes.
Track Spike Basics
The article discusses the basics of buying track spikes for the first time. It emphasizes the importance of understanding how spikes affect performance in order to choose the best ones. The general rule of thumb is that the longer the distance, the fewer spikes are needed in the spike plate. Long-distance track spikes typically have four or five spikes, while sprinting and mid-distance spikes can range from six to ten spikes, providing the extra grip needed for top speeds .
The article also mentions the importance of choosing the appropriate spike length based on the surface you race on. For outdoor track races and field events, quarter (¼) inch spikes are usually recommended. For indoor tracks, there may be regulations on the length of spikes allowed to keep the track intact, and one-eighth (⅛) inch spikes are the standard for indoor track .
Spikes for Track Events
The article explains that different track events require different types of support and design features in track spikes. It categorizes track spikes into three main types based on the distance of the race:
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Long Distance Track Spikes (Best for 800m-5K): These spikes are the most flexible and have the most midsole and heel cushioning while still keeping a slender profile and lightweight. The spike plate is often made of the same outsole material as the rest of the shoe or a more flexible material like PEBAX. The spike count can range from 4-6 spikes to provide grip and traction without disturbing the natural cadence .
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Mid-Distance Track Spikes (Best for 400m - 1500m): These spikes are more specialized than long-distance or sprinting spikes. They retain the midsole and heel cushioning found in long-distance spikes but often have a harder spike plate and less flexibility to deliver a responsive ride. The spike count tends to find a happy medium between 5-7 spikes to deliver more propulsion during sprints.
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Sprinting Track Spikes (Best for 55m - 400m): These are typically the lightest track spikes available. They feature design features like carbon-fiber plates to keep them stiff and snappy, helping athletes gain speed. Sprinting spikes have little to no heel cushioning and are designed to hold the foot in a lightly flexed position, keeping the runner on the balls of their feet. They usually have anywhere from 6-8 spikes to aid in pushing off the blocks and generating speed with each step .
Spikes for Field Events
The article also briefly mentions spikes for field events, specifically throwing, jumps, and pole vaulting.
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Throwing: Spikes for javelin, shot put, or discus focus on supporting the ankle as the rest of the body twists to generate momentum. Unlike running spikes, throwing spikes have a smoother bottom to allow for smooth motion transitions. Some discus or shot put spikes even have a special disk in the outsole that helps stabilize the body and allow fluidity in motion during the throw.
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Jumps and Pole Vault: The spikes for these events are relatively similar. They focus on helping athletes gain speed before jumping or vaulting. Jumping or vaulting spikes are lightweight and feature more spikes in the spike plate to provide grip on the track. High jump spikes have additional spikes in the heel because they are the only event where athletes need to run on a steep curve and require extra traction, especially at takeoff. Long jump and triple jump spikes are similar to sprinting spikes in terms of generating speed in the approach, but the plate is positioned slightly differently to assist with takeoff. Pole vaulting spikes are usually stiffer than sprinting spikes and have a solid base to ensure traction at takeoff, similar to triple jump spikes .
FAQ
The article also includes a FAQ section that addresses common questions related to track spikes:
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Do you run faster with spikes? Track spikes are designed to provide traction on a track surface and promote a faster running form by placing greater emphasis on the balls of the feet. However, wearing spikes does not guarantee that you will run faster. Running speed depends on various factors, including training, technique, and overall fitness.
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What kind of spikes should I get for track? The best spikes for you will vary based on the events you participate in. It is important to find spikes that feel comfortable and suit the events you participate in .
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Are spikes necessary for track? While spikes are not necessary for running on a track, they can provide secure grip and traction on the track surface, which can enhance performance. Running in regular road shoes on a track won't slow you down, but you may not have the same level of grip needed for optimal performance.
I hope this information helps you understand the concepts discussed in the article about track spikes. If you have any further questions or need more information, feel free to ask!
