Whether you’re new to track and field or you want to take your performance to the next level, a pair of running spikes can make a huge difference to your performance. By providing extra traction and grip, you’ll be able to reach a faster speed with more foot control. However, finding the right pair of spikes can be part of the challenge. 

Our guide is designed to help you understand the different types of spikes available to help you make the right choice for your chosen discipline. We’ll be running you through the different shapes and sizes of spike pins, as well as the shoe options that are available for short, medium, and long-distance running. If you’re interested in buying a pair of running spikes, keep reading to learn more about these shoes and ensure you are able to make an informed choice.

Typically, when it comes to running, regular running shoes are better used for training whereas spikes are designed for competition races on the track. However, some athletes will use spikes when intensively training on the track as they offer more control of the foot and improve grip which can positively impact performance. 

You will visually be able to tell the difference between running shoes and running spikes, as spikes visibly feature towards the front of the shoe. They also have a thinner sole and less cushioning of the heel to provide a lighter feel for competitions and track training sessions, both of these features can be seen in the Adidas Adizero examples below.

Running spikes are light and provide extra traction and grip on uneven surfaces, which is why they’re used in track events. This extra grip at the front of the shoe allows you to transfer more force forward and generate more momentum when you push off. They also give you more foot control, ultimately helping to improve your speed. However, it should be noted that not all track and field events require running spikes, nor are they exclusive to runners. For example, javelin and long jump athletes may also benefit from the extra grip of field spikes.

When it comes to choosing a pair of running spikes, there are many different options available. Which option you’ll need depends on your chosen event, distance, and personal preference. To help you decide, we’ve listed some of the different types along with examples below. 

Running spikes should be a more snug and narrow fit than regular running shoes, and this snug fit should be maintained regardless of whether you wear socks or not. It is recommended that you wear socks with running spikes to reduce the chance of friction-induced blisters. Additionally, your toes should be close to the front of the shoe, but they shouldn’t be squashed and there should still be a little room for movement. We would recommend sticking to your regular shoe size at first, but if this doesn’t feel a tight enough fit for maximum performance output, try a half size down from your regular fit.

Aside from the style of the shoe and the distance it is made for, you might want to consider additional factors to ensure that you have the best experience when running. By thinking carefully about what you need your running spikes to achieve, you’ll have a better idea of what you need to look for when buying. The following three points are key criteria that you should take into account when purchasing running spikes.

Terrain

The surface of where you’ll be training should be a very important factor that you consider when you are choosing running spikes. If you are going to be running somewhere that is very muddy and uneven, you will likely need running spikes that are between 12-15mm. However, spikes that are over 6mm are usually prohibited on track events, so if you’ll be competing professionally you’ll need to check the regulations of your chosen sport.

Discipline

All spike shapes and lengths are designed for different things, what may work well for one type of sport may not work as well for another. Before buying your spikes, you should always think about what you need them to do and how they should perform. For example, pyramid spikes are the most common spike shape and can be used across events, but hurdlers may see more benefit from using ‘Christmas tree’ shaped spikes as they provide more grip in every direction for when your footstrike isn’t the same each time. You can always change out your spikes at a later date if you find that one shape isn’t working for you.

Preference

There are rules when it comes to competitions on the length and shape of spike you can use, but there aren’t any when it comes to training. Ultimately, you should choose running spikes that provide you with ample support and comfort during your training sessions. If you’re new to running, you might find that the more cushioned options are better for you until you’ve perfected your technique. Alternatively, if you plan to run long distances over dry roads and tracks, you may not need cross country spikes as long-distance may feel more comfortable for you.

Sole Thickness

The rules set out by World Athletics will need to be followed so that you can compete in your event. Certain sole thicknesses are allowed which are defined by event type, this is a new ruling that many athletes are not yet fully familiar with. The official guidelines can be seen below.