To choose track spikes, work in this order: pick the shoe built for your event, understand what the plate and pins under your forefoot are doing, then get the fit right. A 100m sprinter and a 3200m runner both wear spikes, but the two shoes have little in common. Here is how we talk athletes and parents through it in our Iowa stores.
Start with the event you run
Spike categories exist because the demands change as the race gets longer. Ask what the athlete runs most often this season and buy for that, then add a second pair later if needed.
Sprint spikes, 100m to 400m
Sprint spikes are light, sit low to the ground, and are built around a stiff forefoot plate that keeps you up on your toes for the whole race. There is very little cushion under the heel because a sprinter spends almost no time there. They fit close, and most athletes save them for races.
Middle distance spikes, 800m to 1600m
Middle distance spikes sit between sprint and distance. The plate is still firm, so you get a quick feel off the track, but there is more room and more cushion than a pure sprint model. If your athlete runs the 800m and also gets pulled into a relay or the 1600m, this is usually the safest single pair to own.
Distance spikes, 3000m and up
Distance spikes keep some of the snap of a plate but add cushion and flexibility over many laps. Runners racing the 3200m or the 5000m are much happier here, and so are athletes new to spikes who want something more forgiving.
Cross country spikes
Cross country spikes are made for grass, dirt and mud rather than a rubber track. They usually have more coverage in the upper to keep debris out, more grip around the pins, and enough cushion for a 5k on uneven ground. If fall is cross country and spring is track, plan on two different shoes.
Jumps and throws
Long jump and triple jump shoes add support and pins under the forefoot for the approach and the board. High jump shoes place pins in the heel for the plant. Throwing shoes use a smooth sole with no pins, so you can rotate in the ring without catching.
Plates and pins, in plain terms
The plate is the stiff piece under the forefoot that the pins screw into. Stiffer plates suit shorter, faster races. More flexible plates let the foot bend and feel better over distance. That is most of what you notice when you try two spikes side by side.
Pins come in a few common shapes. Pyramid pins are the usual all-purpose choice on a track. Needle pins are thinner and bite quickly. Compression pins press into the surface instead of piercing it, and some facilities allow only those. Longer pins belong on soft cross country ground, shorter ones on a synthetic track. Check the rules for your meet or facility before you screw anything in, because limits vary.
How track spikes should fit
Spikes fit closer than trainers, which surprises first-time buyers. You want the foot held on the plate with almost no movement, without the toes curled. Here is what we look at:
- Roughly a thumb width, or less, between the longest toe and the end of the shoe. Sprinters go closer than distance runners.
- A heel that stays locked down when you rise onto your toes.
- Width across the ball of the foot, so the plate sits under the widest part.
- The socks you actually race in, on your feet during the try-on.
- No hot spots anywhere, since thin uppers and minimal padding hide nothing.
Sizing does not carry across brands, and a brand's spikes often fit differently from its trainers. Our free in-store fitting covers foot length, width, arch height and a gait check, so you choose from models that already fit.
Buying spikes for a growing athlete
Young athletes usually get one pair per season, so the temptation is to size up and hope it lasts two. Too much length lets the foot slide forward on the plate, which costs power and rubs. Too little and the toes are jammed every race. We measure both feet and fit the pair that works now. We carry youth sizes from 1 up and the widest selection of youth track spikes in Iowa, so there is normally more than one option to compare. For more, read our guide to the best youth track spikes.
Questions we get asked
Can I wear track spikes for cross country?
You can in a pinch, but it is not a good trade. Track spikes have thin uppers and firm plates built for a smooth rubber surface, so they offer less protection on rocky or rutted ground and less grip in mud. Cross country spikes add coverage, traction and cushion for a 5k off the track. If an athlete competes in both seasons, plan on a pair for each.
What size should track spikes be compared with my running shoes?
Most athletes end up in a spike that feels shorter and closer than their trainers, and some go down in size, but there is no fixed rule. Sizing varies by brand and by model, and sprint spikes are usually fitted tighter than distance spikes. Try them on with race socks and check heel lockdown and toe room rather than trusting the number on the box.
How long does a pair of spikes last?
It depends on how often they are worn and what they are worn on. Many athletes get a season or two out of a pair when spikes are saved for races and a few workouts. Pins are replaceable, so worn pins are not a reason to replace the shoe. For younger athletes, foot growth usually decides the timing before the shoe wears out.
Do I need different spikes for every event?
No. Most high school athletes do well with one pair chosen for their main event, especially if they stay within sprint or distance. The exceptions are the field events: jumping shoes and throwing shoes are built so differently that running spikes are not a substitute. If an athlete splits time between a 400m and a 1600m, a middle distance spike usually covers both.
What pin length should I buy?
Let the surface and the rules decide. Shorter pins are normal on synthetic tracks, longer pins help on grass and soft cross country courses, and many indoor facilities set their own limit or require compression pins. Check your meet information or ask your coach before the first race, and bring the wrench so you can swap pins at the venue if you need to.
Reading narrows the list, but the feel of the plate and the lockdown over the heel decide it. Come in early in the season, tell us the event, and try a few models back to back. We fit athletes of every age at all seven Iowa stores, no appointment needed. Browse our track spikes selection first, then find the store closest to you and come try them on.