7 Best Running Spikes

How we test running spikes

Here at RunRepeat, we provide you with recommendations for the best track and field shoes based on our very own experiences and observations. We set the process in motion by getting hold of the shoes we wanted to test. We purchase the pairs with our own money so that we do not need to gratify anyone, especially brands, by providing a good review.

We then test the shoes on the track. We assess all the things we can notice about the shoes, but we make sure that we spend a substantial amount of time in each of them before we finalise our thoughts.

Next up, cut the shoes in half and measure every little detail. This allows us to present more than 30 parameters that describe the shoe. On average, we spend 9-13 hours lab testing one shoe and taking note of its lab test results. 

To simplify things, running spikes are running shoes for the track that, unlike regular running shoes, use pins to bite into the ground. Track pins are stainless-steel or composite-material spikes that are screwed into the bottom of track shoes to (significantly) improve grip and traction on different track surfaces. 

3 track and field shoe categories

In track and field, there are three shoe categories: running, jumping, and throwing. This guide focuses on track shoes for running. In running, there are track shoes for sprints, middle distances, and long distances. In jumping, we have long jump, triple jump, high jump, and pole vault. In throwing, there are shoes for javelin, shot put, discus throw, and hammer throw. 

Running running spikes

The design and features of running spikes depend on their purpose or, in this case, the distance. We have 3 large groups here: 

1. Sprints: 100m, 200m, 400m. These spikes are the most aggressive!
2. Middle distance: 800m and 1500m. A lot of overlap with the long-distance ones.
3. Long distance: 3000, 5000, and 10000m. Many features overlap with the mid-distance spikes. 

Other disciplines easily fall into one of the categories above because we have Steeplechase that’s 3000m long, Relay with 4x100m or 4x400m, and Hurdles that have distances of 100/110m or 400m. 

Outdated overview: sprint, mid-distance and long-distance running spikes 

Many athletes will use one pair of spikes to do as much as possible. This makes sense financially and when you don’t want to carry a backpack with more than 1 pair of shoes. Previously, spring spikes were the lightest, most explosive ones, and had barely any cushioning, while the distance spikes were the opposite. 

Today, things have changed! 

Current state of track spike features 

Today, price dictates the features. Removing the foam (cushioning) makes the shoes cheaper but not necessarily better, even when explosiveness is needed. Premium cushioning costs more. 

We will cover all of these features in great detail below in this guide. To make the point about the price, here are 2 tables with the cheapest and most expensive track shoes and their weights and amount of cushioning. 

Spike pins: all you need to know

Pins are spikes that athletes screw into the outsole of track shoes when they want to level up their performance by experiencing a superb grip. These spikes bite into the surface, literally, and may help improve the running form by putting the focus on the ball of the foot. 

Number of pins per shoe varies. Usually, the longer the distance, the fewer the pins: 

• Sprint spikes usually have 6-10 pins,
• Mid-distance and long-distance track shoes usually have 4-6 pins.

The shape and length (depth) of the pins you need depend on the surface and overall use. Here’s an overview of pin types and their features: 

Pyramid, needle, and Christmas tree pin shapes are the most common today. Depending on the pin shape and length, athletes are expected to use areas that are clearly marked as OK for such use. The good thing is, the pins are removable so you can try different shapes when needed.

Stiffness of track shoes 

Stiffness varies and sprint running spikes are said to be the stiffest. Let’s check that! We measure the stiffness with a digital force gauge by bending the shoes to 90 degrees. The more force is needed for this, the stiffer the shoe. 

Testing the stiffness of track shoes in RunRepeat lab

We don’t stop here, so we also test torsional rigidity. We twist the shoes and assign them a 1-5 rating, where 5 is the most rigid. 

Assessing torsional rigidity of running spikes. This shoe was assigned a rating of 4/5

As we can see, the rule that stiffer shoes are made exclusively for sprints and flexible track shoes exclusively for longer distances no longer applies. 

Cushioned track running shoes and racing flats

When it comes to cushioning, we look at 2 values: stack height and softness. To measure the heel and forefoot stack height, we use a digital calliper and stick to the guidelines written by WorldAthletics. This means that the shoes have to be cut in half and the measurements taken at the centre of the shoes, at 12% and 75% of the inner shoe length. 

The amount of cushioning varies. Roughly, it goes from 10 to 20 mm, both at the forefoot and at the heel. Keep in mind that 20 mm is the current legal limit. 

Here’s the softness of the lowest-to-the-ground running spikes: 

And here’s how soft the most cushioned track running shoes are: 

How breathable are running spikes? 

More breathable than running shoes, on average! To assign them the exact number, we fill running spikes with smoke and then watch how much of it comes out and at which pace. 

Testing the breathability of running spikes: the most breathable one (right) got the perfect 5/5 rating, while the less breathable one (left) got 3/5 

To better understand what’s happening here, we examine the uppers under the microscope. Spikes that breathe the best have large ventilation holes visible under the microscope, while those that get lower breathability scores tend to have more overlapping layers and/or smaller vent holes. 

Wide toebox in track running shoes

Track shoes have an aggressive design. However, this does not mean your feet will be cramped at all times! To understand fully the track spike’s toebox volume, we fill it with a special gel and freeze it. 

This allows us to get the exact measurements of the toebox. 

These 2 measurements are important because some track athletes need more room at the ball of the foot and some at the big toe. We don’t have the same shape of feet and toes so having 2 measurements helps immensely! 

Unlike competition running shoes, running spikes are not that pointy! Their toeboxes are not tapered and look like foot-shaped running shoes. 

Weight of track running shoes 

The lighter, the faster! We wrote about this in greater detail in our guide on running shoe weight. Here, we’ll focus on the numbers. 

As mentioned above, previously sprint running spikes had no cushioning and weighed the least. Now, it’s all about cushioning and there’s no clear rule on the weight, sometimes running spikes weigh more than long-distance spikes. 

Toebox durability in running spikes 

The thing with the upper is that some price has to be paid. Of course we want them as light as possible, as breathable as possible, but then, how durable are such uppers? Or, if they are more durable, how sweaty will our feet be? 

In our lab, we use a dremel and apply always the same pressure, RPMs and time duration to test the durability of the toebox 

Based on how much damage there is, we assign a 1-5 toebox durability rating to each track spike, where 5/5 is the most durable and 1/5 the least durable. 

Carbon-fibre plate in track running shoes

Some track shoes feature a carbon-fibre plate embedded into the midsole. We wrote a lot about carbon plates in running shoes and here, in track shoes, their purpose is the same: they create snappier toe-offs, and more explosive performance. 

While it’s great to experience a superb energy return, this comes at a price, literally. Carbon-plated track shoes are more expensive and also less durable. Usually, athletes save them for the race day only. 

Carbon-fibre plates are rigid and they should be in order to enable such propulsion. Looking at the stiffest track shoes, most of them have a plate! Also, looking at the most expensive track shoes, most of them are plated. 

Socks or no socks?

This all comes down to the personal preferences. If you do wear socks, general advice is to wear thinner socks, so that you don’t stretch out the spike. If you don’t wear the socks and are afraid of the blisters, there are different lubes on the market that can be of great help (like Squirrel’s Nut Butter or any similar salve). 

Why many prefer wearing socks:

• This way, spikes smell less 
• They get less or no blisters with socks
• It simply feels better or allows for a better lockdown.

Athletes who wear running spikes with no socks do so because:

• They prefer direct contact with the spike
• They love the ground feel, which can be lost (somewhat) when wearing socks
• Their feet sweat less this way
• They can’t find socks that fit perfectly both onto their feet and into the spikes
• They use chalk, powder, or vaseline to prevent blisters.

What might worry you here is the heel padding durability. While not directly related to the sock use, it is related to how you put the spike on and whether it’s all smooth in the heel area. If it gets itchy, you may want to use socks or tape to avoid heel blisters/bleeding. 

Testing the durability of the heel padding 

We use a dremel and always apply the same force, RPMs and time duration. Then, looking at the damage, we assess it on a 1-5 scale, where 5/5 is the most durable heel padding. 

Cheap running spikes 

Premium cushioning, the best plate, durable pins… It all comes down to the price. At the bottom of this chapter, we list the cheapest running spikes, only there, we list their MSRP or manufacturer’s suggested retail price. 

We always recommend looking for a good deal, though! We list deals on running spikes here https://runrepeat.com/deals/track-spikes but you can also set a price alert and get an email when the track spike in your size gets discounted! 

Spikes for field events: throwing, jumps, and pole vault 

The focus of this guide was on the track running shoes or running spikes, but we should not forget about other disciplines, throwing and jumping. 

Jumping spikes
Long-jump / Triple-jump	High-jump	Pole vault
has an extra layer of cushioning for protection usually flat in the heel area for more stability and power during the jump	uses a sturdy upper material for durability during varied movements has a midfoot strap to keep the foot in place during run-up and take-off employs spikes in the heel for increased support and traction	underfoot structure is the most rigid among all jumping track shoes heel area is more padded compared to other jumping shoes

Throwing
Javelin / Shot put / Discus throw / Hammer throw
Throwing shoes are versatile and can be used in any of the sports included in the throwing events These shoes do not use spike pins, as throwing events include circular and pivoting motions that do not require the additional grip Slightly bulky, to keep the athlete firm in their position without unnecessary movements Has a smooth (but not slippery) outsole to allow for a fluid spinning motion