What type of spikes should I look for in running shoes?

Question

I have a track meet coming up in a few weeks and the coach is asking us to buy running shoes with shoe spikes. I'm currently wondering what shoe spikes go well with what.

For example, how does the:

• Length?
• Amount?
• Placement?

Of the spikes affect how well I will run?

Answer 1

May not be helpful for the OP, but I hope this helps others, especially young people running in their first track meet. Shoes are a runner's primary equipment and having the right equipment for the job can make a difference. We should be clear that there is no magic footwear that can make you a superstar and nothing you wear can make up for a lack of training or effort. But good equipment helps. Here are a few things to consider when choosing racing shoes.

First, consider the track itself.

• Concrete/Asphalt - typically, light-weight trainers or road racing shoes work best. Spikes will not help on hard surfaces like these.
• Gravel - this can be tricky. Sometimes, long spikes work much better on gravel surfaces than other shoes. Other times, typical trainers work just as well.
• Cinders - medium to long spikes may be needed
• Synthetic (rubbery surface) - short to medium spikes may be needed
• Venue/Event rules - some venues have rules about which spikes are allowed and for which events. Some venues don't allow spikes at all, others don't allow spikes for events unless runners start and finish in a distinct lane.

Second, consider your distance. The shorter the distance, the more each step and especially your first steps are going to matter, so traction is critical. 100m-400m events call for sprint spikes. Shoes for longer distances have a slightly different spike configuration. I usually ran in spikeless shoes for the mile and longer races, but one rainy day on a new rubberized track, I wore short spikes for a mile run and was glad I did. Some other runners were sliding a bit on the curves.

Third, the purpose. Track events have a completely predictable trajectory and distance. Track spikes are not like cleated shoes used for field sports like Football, Baseball, Soccer, etc. Track shoes typically only have a few spikes from the ball to the toe of the foot and those spikes tend to be very small and sharp compared to the wider, blunter cleats on shoes for field sports.

Fourth, the build. To optimize for speed and efficiency, track spikes are going to be thinner, lighter, more form fitting and consequently, less durable than your daily trainers. Don't count on getting the same mileage out of racing shoes. But because they are different from your normal training shoes, you do need to spend some time practicing in your spikes before you race. As a distance runner, I would sometimes change into my racing shoes for the last couple intervals of one workout each week. Some of the sprinters would do 1 or 2 sprints in their spikes and the rest of their workout in their trainers. Others would do warmup and cool down in their trainers and the rest of their workout in spikes.

Other general considerations:

• Less weight = faster
• More traction = better acceleration, cornering
• Best fit = improved efficiency
• May want to try different spike lengths (should be interchangeable).
• The ideal spikes for field events differ from spikes for running events (Nike makes event specific shoes for pole vault, triple jump, high jump, javelin, and shotput/discus/hammer)
• Be realistic. If you already have good running shoes, the best spikes will only make a modest improvement in your times.