Choose track spikes by event. Sprint spikes are stiff and aggressive for speed, distance spikes are lighter with more cushioning, jumping and throwing shoes are specialised, and every athlete also needs cushioned trainers for daily runs. Check pin length rules for your track.
Shoes by event
| Event | Shoe type |
|---|---|
| Sprints and hurdles | Stiff sprint spikes, minimal heel cushioning |
| Middle distance | Mid-distance spikes, some cushioning |
| Long distance | Light distance spikes with heel padding |
| Jumps | Event-specific spikes, such as heel spikes for high jump |
| Throws | Flat-soled rotational or javelin boots |
| Training | Cushioned running shoes |
Fit and pins
- Spikes should fit snugly with little toe space.
- Most synthetic tracks allow pins up to about 6 to 7 mm; check facility rules.
- Pyramid pins grip well on synthetic tracks.
- Replace worn pins before competition.
- Break in new spikes during training, not on race day.
Frequently asked questions
Do beginners need spikes?
They help at meets, but beginners can compete in regular running shoes.
How long are track spike pins?
Commonly around 6 mm for synthetic tracks; cross-country spikes can be longer.
Can I run in spikes every day?
No. Use them for speed sessions and races; wear trainers for other runs.
