Should I Be Using a Track Spike?

If you’re new to Track & Field, track spikes can feel like one of those “everyone else knows about this except me” things.

They don’t.

Most athletes (and parents) show up early in the season with the same questions:

• Why do these shoes look unlike any other running shoe I’ve ever seen?
• Do I really need track spikes?
• What’s the difference between sprint spikes and distance spikes?
• Can I just race in my trainers?

Here’s the fun part: spikes are simple once you understand what they’re for and which kind matches your event.

Why Spikes Exist (and why they actually work)

Spikes aren’t magic. They’re just purpose-built for speed and they help in four very practical ways:

• They’re lightweight (less weight = easier to run fast).
• They improve grip for acceleration, not because tracks are “slippery,” but because traction helps you apply force faster.
• They transfer energy more efficiently (stiffer plates = a more powerful, less “mushy” push-off than a cushioned trainer).
• They lock your foot down securely so you’re not “wasting brainpower” (not to mention energy) keeping your foot on the platform of the shoe at high speed.

“But do they really make a difference?”

Yes. And the higher the level of competition, the more a small time change matters.

In sprints, tiny improvements can be the difference between making finals and watching them. Over longer races, the efficiency adds up. Either way, if you’re competing and want to run your best, spikes are one of the simplest performance upgrades available.

Can I just race in regular running shoes?

You can, spikes aren’t “required.” But here’s the tradeoff:

• Trainers are built for comfort + protection over time.
• Spikes are built for speed + precision over short time.

If you’re brand new, still figuring out events, or just trying to survive the first couple meets without feeling like a baby giraffe on a frozen pond, it’s totally reasonable to ease in.

If you’re competing seriously (varsity, scoring, chasing PRs) spikes become the simplest advantage you can buy.

Track Spikes vs. Cross Country Spikes

Quick rule of thumb:

• Track spikes are designed for a consistent surface (the track), and typically include a plastic plate on the outsole for stiffness and propulsion.
• Cross country spikes are built for inconsistent terrain, so they generally don’t use that same outsole plate (more adaptable, slightly less “mechanically snappy”).

Also: you can often use XC spikes on the track (because the track is “easy terrain”), but track spikes are often a bad choice for true XC courses.

The simple way to pick the right spike: match it to your event

Track has a lot of events. Shoes are one of the ways the sport politely tells you that “specialization is real.”

Sprint spikes: 100 / 200 / “long sprint” 400

Sprint spikes are built for aggression:

• More aggressive, stiffer plate (sometimes nearly full-length) for propulsion
• More forefoot-focused design (sprinters live on the forefoot)
• Minimal to no heel cushioning
• Fit should be “glove-like”: snug, secure, borderline tight (but not suffocating)

These are fast. They are not comfortable. That’s fine, you’re not in them long.

Middle distance spikes: 400 / 800 / sometimes up to 1600

Middle distance spikes are the “versatile athlete” option:

• A bit more cushioning than sprint spikes
• Slightly less aggressive plate (generally) for a more forgiving ride
• Often a great choice for hurdles and some jump events because they balance speed and sanity

Distance spikes: 800 up to 3200

Distance spikes prioritize efficiency and survivability:

• Fewer spikes up front, less aggressive plate
• More cushioning in heel/midfoot because you’re out there longer
• Very light uppers (because you don’t need “explosive lockdown” like a sprinter)

Also worth repeating because it’s funny and true: running a 3200 in sprint spikes would be… an experience.

What about jumps and throws?

Jump events: long jump, triple jump, high jump, pole vault

Many athletes can use a sprint spike or a versatile middle-distance model for jumps, but there are also jump-specific spikes designed for more lockdown during the approach and takeoff. High jump gets its own special mention: some high jump spikes include a lateral heel spike for a more stable plant.

Throw events: shot put and discus

Throw shoes are not spikes (because you need to spin smoothly). They’re built for:

• Durability + lockdown (often with a Velcro strap)
• A flat outsole designed to spin efficiently

They feel weird for walking or running, which is perfect, because that’s not their job. They’re only good for spinning.

Getting used to spikes (read this before your first meet)

Spikes feel different underfoot, and they load your body differently, so don’t make race day your first real test. A smart approach:

• Do a few practices in them first
• Warm up in them before meets
• Do a few accelerations so your body remembers what “fast + spiky” feels like

The basics of spike care

This is the unglamorous part that prevents pre-meet chaos:

• Check and tighten your spikes regularly (they can loosen; spikes can go missing)
• Don’t overtighten (you want them secure, not welded forever)
• Use a spike bag (spikes are sharp and can tear uniforms)
• Put your name on the bag (because everyone’s bag looks identical at practice)

And yes: replacement spikes exist. Coaches will usually have some and, yes, we carry them at Big Peach East Cobb.

Bottom line: should you be using a track spike?

If you’re competing on the track and you care about performance, track and field spikes (or throw shoes) are one of the clearest upgrades you can make, because they’re literally designed to help you run fast, accelerate hard, and stay locked in at speed. If you’re new, uncertain of which event you will compete in, or just building confidence, it’s okay to ramp in. But once you’re racing more seriously, spikes stop being “extra” and start being “why didn’t I do this sooner?”

If you want help choosing the right spike (and getting the fit right), come see us at Big Peach Running Co. East Cobb. We’ll match the spike to the event and make sure it is appropriate for your event, fits correctly and complements the way you move for the event you will be competing in. Fast is fun, but fast and stable is the goal.

FAQs: Track Spikes (For People Who Don’t Want to Guess)