5 Essential Tips for Finding Track Shoes

That’s right. Choosing the wrong track shoes can actually slow you down. When I competed in the NCAA, I witnessed several athletes mess up races, jumps or throws because of their shoes. On meet day, you need to feel confident in your abilities to perform well. The last thing you should be worried about is your spikes.

This guide will teach you how to select the right track shoe, but if you’re wondering what are the best shoes

1. Learn About the Benefits of Track Shoes & Toss Your Old Sneakers Out

Without track shoes, you are already slowing yourself down.

People (especially in high school) often believe it’s not necessary to have spikes in order to run fast. While biomechanics and skill are two of the most important aspects of running fast, studies have found that the shoe bending stiffness of track spikes aids users to have faster times. Instead of relying on friction to propel you forward, the bearing of the spikes does the work.

Therefore, if you have someone in your life telling you not to get track spikes, they have no idea what they’re talking about. Track spikes have been proven to decrease race time, create efficient speed on the track, and they help avoid

2. Choose the Best Track Shoes for Your Event & Know the Technology Behind It

In order to choose the best shoes for your competitions, you need to identify three things: the type of shoe you’ll need, the fit of your shoes, and your skill level.

How to Select the Right Sprinting Spikes

The beauty of sprint spikes is that they will force you to the balls of your feet. This will lead to greater traction, minimize ground contact, and produce better force production with every step. With linear force driving them forward, it’s best to use 8-10 spikes when running straightaways.

If you are focused more on the short sprints like the 55M or the 100M, it’s best to grab track shoes that have an aggressive & stiff plate. This will likely come in the form of a plate running from the toes to the heel.

For longer sprints like the 200M to the 400M, the plate will not extend out to the heel. These track shoes require more plate flexibility. In order to utilize more plate flexibility, long sprinters need to use anywhere from 6-8 spikes.

How to Select the Right Middle Distance Spikes

These track shoes give middle distance runners (800M, 1,500M and 1,600M) the ability to increase leg speed and endurance. Middle distance spikes are built with the lightweight EVA, also known as ethylene-vinyl acetate. Studies have shown that EVA effectively increases running distance and greater cushioning over 500km span than polyurethane.

So with these, you’ll be comfortable throughout the whole race. The semi-aggressive spike plate and its extremely thin midsole will help you take control in your 120M final kick. The best part is that they’re extremely lightweight. Thanks to technological advances in track shoes, some of these shoes are even less than 4 ounces.

For middle-distance spikes, it would be best to use 6-8 properly screwed in spikes. Because these races are longer, it allows more time for spikes to get lost mid-race. Make sure you tighten your spikes (not too tight because it’ll get stuck) a few hours before your race. After ensuring they’re tight enough, forget about it and focus on your race.

How to Select the Right Long Distance Spikes

While having an aggressive shoe was important for the shorter sprint events, long-distance events require a softer and more flexible plate. Long-distance runners should value durability over everything else.

The difference between long-distance spikes and sprinting spikes is their shape. Long-distance track spikes are flatter and wear out more easily when compared to sprint spikes. Therefore, maintenance of your spikes is crucial so they don’t get stuck.

It’s best for a long-distance runner if they use 4-6 spikes. The fewer spikes that you have, the less weight you’re adding on to your body. Long-distance runners should also look for shoes that are breathable, especially for the hot days.

How to Select the Right Jumping Spikes

If you jump in multiple events, you’re in luck. We usually recommend to people who do different events to get different pairs for each event, however, jumping is different.

For the most part, pole vaulters can use triple jump or even long jump shoes because the technology is built for similar takeoff. Triple Jump spikes are different because there are three different phases to the gym.

High Jump has 11-spikes with a metal plate allows for a solid takeoff. Long jump spikes have anywhere from 8-11 spikes for more flexibility.

How to Select the Right Throwing Shoes (Shot Put, Discus & Hammer Throw)

It doesn’t matter if you glide or spin, you will not throw far without throwing shoes. Throwers should value speed and grip above all else. Focusing on this will help you feel positions throughout the circle and prevent from slipping in the rain.

There are usually two different types of throwing shoes: durable and fast ones. The durable throwing shoes will often have a relatively flat and smooth bottom. Durable shoes could be best utilized for throwers that use the glide technique. Fast throwing shoes will have a rounded bottom that elevates your feet to the balls of your feet for a better right foot activation (or left if you’re left-handed). This will add with rotation for the spin technique.

Throwing shoes don’t have any spikes attached to them and are mainly used for grip on a concrete or wooden circle. If you want more details on this, feel free to check out our post on the best throwing shoes.

How to Select the Right Javelin Spikes

Just like for shot put, discus & hammer, throwing the javelin in regular shoes puts you at a severe disadvantage. Not only are you limiting your ability, but you are also allowing room for weather conditions to ruin your perfect throw.

Javelin spikes come packed with an 11-spike aggressive plate. In comparison to other track shoes, javelin spikes significantly weigh more. They’re almost like boots because of all the support that they provide. They are designed to protect you from injuring yourself from a strong approach and/or block after your penultimate.

3. Find Out Which Spikes to Use for Your Event

There are all different kinds of spikes and all that, but we just want to give you what you need to know first: USATF and the IAAF consider 11 spikes to be the maximum spikes allowed on a track shoe. Track spikes may not be longer than 9mm, and sometimes during the indoor season, it’s even limited to 6mm.

There are just standard numbers to go by, but it’s important to check with your coach if you’re a high school or collegiate athlete to confirm. Officials will likely ask you to check in your spikes before a competition (unless if you’re a thrower).

4. Shop for Cheap Track Shoes for Training, but Pricey for Competition

One of the key takeaways I had while competing in the NCAA was to always have 2+ pairs of track shoes in my bag. I had training shoes that I would just use for everyday use. I’d throw in these in any kind of weather and these would take the brunt of my tough workouts.

I would also have competition track shoes that I would use 2-3 days before a track meet. That way, I’d be prepped and ready to throw in them for the big meets on Fridays or Saturdays. (For track events, this will be different. You will likely not wear spikes during practice, but it is important to use them during competition.)

Depending on your event, track shoes can wear out easily. Therefore, it’s important to use shoes that are effective but won’t blow the bank.

5. Make Sure to Break in Your Competition Shoes Before the Big Race

Once upon a time, I did not follow this rule and I suffered major consequences. I was throwing at one of the first competitions of indoor track and had just received a great pair of Nike Zoom Rotational’s three days before. I was feeling fast through the circle and had control over my positions. After the first throw of the competition, I heard a “pop” and suffered from a severe grade 2 calf strain. For six weeks, my athletic trainer taught me how to walk again until I could finally start doing shadows. Learn from my mistakes, and make sure to break in your shoes before competing.

Breaking in your competition shoes will also allow you to get used to them. Even when they are the same model as your practice shoes, the quality between the two is obviously different. Always listen to your body, and if new shoes are too much on your calves or knees, just switch them out for your practice pair.