The Ultimate Track Spike Buyers Guide - The Wired Runner (2024)

Whether you are a new track athlete, or experienced veteran, you’ll greatly benefit from using a pair of track spikes for your meets.

Track spikes are feather-light and provide traction and stiffness to propel you through your events. With many events being decided by seconds or even tenths of seconds, you’ll want to have every advantage possible during your events.

But choosing a track spike and getting the proper fit can be difficult. In this article, we’ll guide you through the steps to find the best track spike.

Types of Track Spikes

The first step to figuring out which track spikes you need is to determine the events you’ll be competing in. Different track spikes are made for various running distances. There are also other kinds of track spikes made for jumping and throwing events.

In some cases, the same pair of spikes can be used across different events. But depending on the which events you do and how serious you are about competing, you may want to go with a specific spike for each event.

Running Spikes

Track spikes made for running events are broken down into 3 different types.

Sprinting Spikes

The Ultimate Track Spike Buyers Guide - The Wired Runner (1)

These spikes have an aggressive and stiff spike plate that runs from the toes – where it’s the stiffest – to heel. Sprinting spikes are designed for the 100 and 200 meters as well as 400 meters.

The idea behind a sprinting spike is to keep a runner on their toes and provide the maximum amount of traction down the track.

Most sprinting spikes feature 8 or more holes for the spike implements. In conjunction with a thick, stiff spike plate, the combination provides superior traction. They also have a contoured upper that locks the foot securely in place to prevent it from moving around.

A good sprinting spike should cradle the foot while keeping it snug and in place. It has aggressive traction when a runner is on their toes.

Check out our favorite sprinting spikes

Mid-Distance Spikes

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Mid-distance spikes are the most versatile of all the types of track spikes out there. They have a stiff and aggressive spike plate but offers enough flexibility to run both long and short distances.

Mid-distance spikes have 6-8 spike holes. And while they are stiff, there is still some give and flex to the spike. It’s not as aggressive as a sprinting spike, but still provides enough stiffness to keep you on your toes. It also has a soft upper that keeps the foot in place, but stays light and nimble.

Mid-distance spikes are ideal for the 800, 1500, 1600, and mile distances. But they can easily be used for events as short as the 400 or as long as the 2 mile. It can even be used for jumping events.

If you are unsure about which events you’ll be competing in – or you do a wide range of events and only want to buy one pair of spikes – the mid-distance spike is you best option.

Click here to see our favorite mid-distance spikes

Long Distance Spikes

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Spikes made for the mile and two mile are essentially extreme racing flats. They are made to be light and nimble.

You won’t find many spike holes, usually 4 – just enough for some traction on the turns. And the support is minimal. Instead, these spikes are feather-light to keep your turnover as fast as possible.

Because they are so minimal, long distance spikes are only recommended for distances of 1500 meters or longer. They lack the support or aggressive spike plate for shorter events.

See our favorite long distance spikes

Jumping Spikes

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The Ultimate Track Spike Buyers Guide - The Wired Runner (5)

There are two types of jumping spikes: high jump spikes and spikes for the pole vault, long jump, and triple jump.

High jump spikes have spikes in the ball of the foot like running spikes – but they also have additional spike implements in the heel. This allows for better support and traction during the approach and plant.

High jump spikes also provide a lot of lateral support on the upper of the spike. This is to keep the spike secure as you twist over the high bar.

For runners new to the high jump, you can also buy a J Heel (link to amazon) that attaches to a mid-distance spike in the heel. This essentially converts it to the full spike plate found in a high jump spike.

Long jump, triple jump, and pole vault spikes have a thin spike plate to provide traction on the runway, but also to allow for extra support during take-off and landing.

Both types of jumping spikes are highly specialized and should only be used for jumping events. You’ll get a huge benefit from using these specialized spikes, but they are better options for seasoned athletes committed to jumping.

See our favorite jumping spikes

Throwing Shoes

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Track shoes designed for the shot put and discus are made without spike implements. Instead, they are built to provide grip (for the shot put) and spin for discus. They also feature supportive uppers to keep your feet locked in place.

Javelin Spikes

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Javelin spikes are boots with a full-length spike plate to provide traction during the approach and a solid plant as you throw. The boots tend to be fairly heavy with a secure upper to keep the foot supported.

Fit and Sizing

In order to fully benefit from track spikes, it’s important to get the proper fit.

When trying on spikes, they should feel secure without cramping. Your toes should be close to the front of the spike without actually touching.

Unlike trainers where you want some room between your toes and the front of the shoe, with track spikes you want them tight.

One thing to keep in mind if you’ve never worn track spikes before is that they are not going to feel as comfortable as your trainers. Track spikes are built to secure your foot and provide traction. They aren’t built for comfort. Your foot shouldn’t be cramped or uncomfortable in a spike, but they will never feel as good as a running shoe.

Widths

One issue we’ve noticed fitting athletes for spikes is that they run narrow. Partly, this is because spikes should be snug and fit securely. Partly, it’s a shoe company’s decision because most manufacturers don’t see the need to make spikes in wide widths.

So if you have a wide foot, what should you do?

Size Up

A shoe gets wider the bigger it gets. One option is to size up. The problem is that while you might get the width you need, your foot will move around more and potentially slipping in the heel. You may not be used to wearing shoes that are longer than what you are used to as well.

Altra Golden Spike

Altra running shoes have a foot-shaped design, resulting in a very wide toe box. The Golden Spike is their cross country spike that accommodates a wider foot.

The concern for some track athletes is that this is a cross country spike, not a track spike. It’s bigger, heavier, and has more cushioning than a track spike.

It works pretty well for mid and long distance runners; however, it doesn’t have the same level of stiffness or support for other events.

Cost

There is a wide range in price between different track spikes. A good, basic pair costs about $65 while the best models are closer to $120-$150.

Typically, the differences come down to weight and spike plate.

On sprint and mid-distance spikes, the budget versions often have fewer places for the spike implements and less aggressive traction on the plastic parts of the spike plate. The upper tends to be made of heavier material that doesn’t support the foot as well as high-end spikes.

For long distance spikes, it comes down to weight. An aggressive spike plate is less important for the mile and longer events, so more expensive shoes use better material in the upper and midsole to lighten up the shoe.

Spike Design and Lengths

The metal spikes that screw into the bottom of the track spike come in a variety of styles and lengths. The default spike that comes with a track spike shoe is 1/4 inch pyramid. This is the most versatile spike and should work on most track surfaces (and for XC meets as well).

But spikes also come in 1/8, 3/16, 3/8 inch lengths. Often 1/8 and 3/16 inch spikes are used with all weather, rubber outdoor tracks and on indoor tracks.

Always check with your coach about what length spike to wear at specific meets.

Spikes differ in shape as well. Pyramid is the most common. Needle spikes are thinner and good for rubber tracks where they stick to the track surface.

Christmas Tree spikes are for rubber tracks where you don’t want to “stick” to the surface. Tartan spikes are dull and prevent even less sticking.

Finally, blanks or studs are flat and should be worn when you don’t need or want any extra traction. They are designed to cover the spike holes in the shoe to keep out debris.

The Ultimate Track Spike Buyers Guide - The Wired Runner (10)

FAQs

Can you use cross country spikes for track?

In most cases you can use cross country spikes for track. In fact, where I live in New York, athletes are required to wear rubber-bottomed spikes (i.e. XC spikes) for most of their indoor winter meets. The indoor tracks in the area get a lot of use and the rubber-bottoms on XC spikes help preserve the track surface.

But your seriousness as an athlete – and the events you do – will also determine if this is right for you or not.

Cross country spikes are heavier and have more cushioning than track spikes. They also lack the stiffness and aggressive spike plate found in sprint and mid distance spikes.

They work fine for long distance events (if you are ok with a heavier shoe). But for mid distance, and especially sprinting, events, you lose the stiffness that will keep you on your toes during those events.

What about track spikes for cross country?

We wouldn’t recommend this. Track spikes lack the cushioning and durability needed for 5k meets across grass, dirt, and other obstacles. A long distance spike would get torn apart during most track meets. And sprint and mid distance spikes would be too uncomfortable to wear over 5 kilometers.

Should I use blanks?

Blanks or stud spikes protect the screw threads when you don’t need any sort of traction from spike implements. They are best used on indoor tracks and especially during cross country when you have meets with lots of pavement.

Can you wear track spikes on concrete?

It’s not recommended to wear track spikes (with the implements in) on concrete. You’ll slide around and won’t gain any advantage. A better option is to wear cross country spikes with blanks in the spike holes.

Can you sharpen track spikes?

No, once a track spike dulls and loses it’s traction, it’s best just to replace it. A spike will more likely break if you try to sharpen it. And you can buy replacement spikes for minimal cost.

What track spikes do Olympians wear?

Olympians wear track spikes from all the major manufacturers like Nike, New Balance, and Brooks. It’s fun to see what the elites are wearing and get the same spikes, but in reality these athletes are sponsored and receive money to wear a specific brand. In all likelihood, a track athlete is only wearing a certain spike brand because they are paid by that company to do so – not because that’s the best spike for their foot.

When fitting track spikes, you should choose what feels most comfortable. Not what your favorite athlete wears.

How to remove track spikes that are stuck?

Usually, the track wrench that comes with your track spikes is enough to get out a stuck spike. If it’s really stuck in there, take a pair of pliers and grip the spike near the base. This should give you enough leverage to get out the stuck spike.

If the spikes are worn down to their base, try this trick and use a hacksaw to create a groove that you can then get a regular screwdriver in.

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The Ultimate Track Spike Buyers Guide - The Wired Runner (2024)

FAQs

How do I find the right track spikes? ›

Sprint, jump, and throw spikes should fit like a glove. They will be snug and provide a narrow fit. Your toes should reach the end of the shoes, but not be jammed into them. This is because these shoes are intended to act as an extension of your foot to allow for a more explosive feel.

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.

What is the best sprinter spike? ›

Best Sprint Spikes
  • Best All-Around: Nike Max Fly ($190)
  • Most Cushioned: New Balance FuelCell Supercomp SD-X ($160)
  • Most Versatile: Diadora Velocita Carbon ($290)
  • Best Ground Connection: ASICS Metaspeed SP ($250)
  • Best Value: Under Armour Kick Sprint 4 ($70)
Apr 22, 2024

Do track spikes fit true to size? ›

These shoes are made for explosive movements and short durations. They have stiff soles and uppers that lock down the foot. These types of spikes will generally require half to a full size down from your normal running shoe size, and this is the best fit for sprint, jump, and throw shoes.

Can you run 800m in sprint spikes? ›

If your runner is also running longer distance events, it's better to buy a long-distance spike. If they are running more sprints, and the 400-800 middle distance event, then they could buy a sprint spike. Sprint spike shoes have forefoot plates and are not the best for MD and definitely not for LD events.

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.

How much should I spend on track spikes? ›

You can expect a good track spike to be around $70. You can spend all the way up to $200, but those are far from a necessity for a vast majority of athletes.

Is it better to run in track spikes without socks? ›

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. Always break in a pair of running spikes before competing in them to reduce your risk of injury.

How many miles do track spikes last? ›

The durability of the shoes depends on the runner's individual need for a cushioned shoe and the conditions they run in. Similar to road racing flats a runner can expect around 100 miles out of a pair of spikes.

What spikes did Usain Bolt use? ›

Bolt competed in Puma track spikes throughout his career, while Bromell does so in New Balance track spikes.

What is the best long distance track spike for 2024? ›

5 Best Track Spikes in 2024
  • Best overall. Nike Air Zoom Maxfly.
  • Best track feel. Nike Zoom Superfly Elite 2.
  • Best lightweight. Nike Ja Fly 4.
  • Best for beginners. Nike Rival Sprint.
  • Best budget. Adidas Sprintstar.
Oct 18, 2023

What spikes do 400m runners use? ›

Among all the sprint track spikes we tested against hard efforts, Nike's Zoom Superfly Elite 2 undoubtedly delivered the best track feel. It feels almost weightless on foot, but the ground connection, power, and speed it delivers are hard to ignore. This elite-level spike shines best in our 60m-400m sprints.

Are needle or pyramid spikes better? ›

Needles are generally considered to be better suited for lighter runners. They sink deeper into the track than other alternatives, as their points are much sharper than those of a Pyramid. If you're going to invest in Needles, make sure you use them with caution.

How often should I replace track spikes? ›

The frequency of racing as well as which event the spike is designed for will determine how quickly the track spikes will deteriorate. A good rule of thumb is to replace them every two seasons.

How much faster do spikes make you? ›

The Spike Test Results

What they found was some athletes improved by a few hundredths when wearing harder track spikes, specifically the soles that were made of carbon fiber.

What spikes do I get for track? ›

Spike Pins

6mm - These are best for track and field events. This is the only size of spike pin that is permitted on most athletics tracks.

What length spikes for 100m? ›

For long distance events on tartan or synthetic tracks, you will want to use spikes that are between 3-5mm long. These spikes will provide good traction without being too hard on your feet. For shorter distances or sprints, you can use running spikes that are 6mm long. These nails will give you more traction and grip.

Are all track spikes the same? ›

There are four types of running spikes for different events and these are outlined below: Sprint Spikes (All events up to and including 400m) Middle Distance Spikes (400m – 1500m) Long Distance Spikes (15oom and above)

How many spikes should I put in my track shoes? ›

Sprinting spikes take 8 or more spikes for speed and power.

Sprinting spikes are best for 100, 200, and 400 meter events. 6mm spikes are best for track and field events and are the most versatile spike. Spikes come in many lengths, but spikes longer than 6mm are actually illegal on many tracks.

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