Track Shoes | Fleet Feet (2024)

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.

Track Shoes | Fleet Feet (2024)

FAQs

What kind of shoes to wear for track? ›

While not everyone needs competition shoes, track spikes are lighter than training shoes and provide a tighter fit and more traction. Upgrading to wearing track spikes is recommended for track & field and cross country athletes as they become more advanced in their sport.

Are track shoes supposed to be tight on your feet? ›

Your toes should be close to the front of the shoe but still have room to move around. The shoe should hold your heel in without movement and have a solid hold through the midfoot. There should be a small amount of space in the toebox, but with a snugger fit than standard running shoes.

Which type of shoes are best for tracking? ›

Popular brands like Adidas, Lancer, Kenamin, Port and Puma have a wide range of track shoes to choose from. Regular workouts can help you build strong bones, improve your cardiovascular health and maintain your body's weight.

What are track shoes called? ›

Track and Field event shoes, more often called Track Spikes, are highly-specialized competition footwear that provide a unique advantage to the athlete. In this guide we'll break down the best track and field shoe options for 2024, by event group.

What's the difference between track shoes and running shoes? ›

Track spikes are specialized shoes designed specifically for use in track and field events. Unlike regular running shoes, track spikes have spikes or pins on the bottom to provide better traction and stability on the track. This allows athletes to perform at their best, regardless of the event they're competing in.

Do you need specific shoes for track? ›

For serious racing and training on the track, you're best served by a pair of track spikes—extremely lightweight, stiff-soled shoes that envelop your feet and have spikes (a.k.a., pins) underneath the forefoot.

Are 1/4 inch spikes legal? ›

Spike length must not exceed ¼ inch in length. This will be strictly enforced by Gately Park staff. Teams will be issued one warning for any athlete caught wearing spikes longer than the recommended ¼ inch Pyramid or Compression Spike during practice.

Do you wear socks with track spikes? ›

Make sure you only wear your spikes whilst on the track or at a cross-country event on a soft surface. As running spikes are a snug fit whether you wear socks or not is up to you. Going sock-free however can increase your chance of blisters so look for a thin technical sock to get the best of both.

Are track spikes worth it? ›

While your regular trainers are built for, well, training, spikes are built for competition. They're lighter which reduces fatigue; they hug your feet for better control; and they provide extra grip where you need it most, resulting in greater responsiveness and powerful push offs that propel you forward, faster.

Can you wear track shoes casually? ›

Because running shoes are so highly supportive with plenty of padding, they can be comfortable to wear casually. Some styles, in particular, offer a much more comfortable feel for day-to-day wear including those with lightweight fabric, flexible soles and additional cushioning.

Are Hokas good for track? ›

HOKA shoes have twice the amount of cushioning as standard running shoes–and were designed with ultrarunners who run races of 200+ miles in mind. Still, the author mentions 1,500-meter Olympian Leo Manzana, who runs in Hoka One One shoes.

Do you have to break in track shoes? ›

There's a pretty convincing answer—if you don't take time to adequately break in your running shoes, you put yourself at greater risk for injuries such as: Blisters. Corns. Calluses.

Why are track shoes flat? ›

The purpose of racing flats is to make running more efficient and faster. They are lighter than other running shoes while providing less heel lift and support, allowing the body's biomechanics to do their best work.

Can you walk with track shoes? ›

Nearly every shoe intended for road running can be used as a walking shoe. Running shoes are designed to be able to withstand the physical demands of running, which are more intense than walking. With this in mind, a running shoe may even be a better and more durable option for walking than a typical walking shoe.

What kind of shoes do runners wear? ›

Stability shoes are the most common type of running shoes. They are composed of two main ingredients: slight medial support and good mid-sole cushioning. Adding an insole for running to your stability shoes may help lengthen your stride.

What kind of shoes do kids wear for track? ›

If your child is running on track, then I strongly recommend that until your youngster has stopped his or her growth spurts, go for spikes with a small heel, known as Distance Spikes, such as the Adidas Allroundstar Junior. Sprint Spikes are different – you'll see they have less under the heel.

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