Effects of Running Spikes

Running a race in spikes, which are minimum cushioned running shoes with sharp metal spikes screwed in the bottom of the forefoot, will more than likely help set a new personal record, but if not done prudently, can lead to injury. Running spikes, whether for track or cross country, are minimalist, light weight footwear, with maximum traction. The key to success as a runner training and racing in them is not to wear them too much outside of racing.

Training In Spikes

Before throwing on spikes to race, no matter what the event and distance, make sure to train in them a few times first. Because running spikes have virtually no cushioning or stability designed into them, teaching the feet to get used to them before racing is important. Knowing that every foot strike exerts three times one's body weight, slowly and progressively teaching feet, knees and legs to get used the spikes will help the runner stay injury free. Putting on a spike for the first time just before a race may lead to a faster time, but the runner's body will pay the price later.

Spike Types

Whatever the runner's event, sprint, middle distance or long distance, it's crucial to have a spike designed for your race. Sprinters running the 100 meter to 400 meter events will need spikes that are the lightest, and have zero cushioning. The more material and cushioning in a shoe means more weight, which generally leads a slower run time. Middle distance runners running the 800 meter events will need a spike with a little bit of cushioning under the heel. This is because the farther a runner goes, the more he comes down on his heel. A distance runner running cross country race of 5 kilometers or on a track running the 1600, 3200 or 5000 meters will require a spike that does have some cushioning from the mid-foot through the heel. Again, this is because the farther the run, the more the heel strike and impact.

Spikes or Flats?

In inquiring on the value of wearing spikes as opposed to racing flats, which are super light weight running shoes sans the metal spikes, in longer races, Dr. Jack Daniels states in his book "Daniel's Running Formula", "...spikes are no more economical than racing flats, provided that shoe weight and cushioning characteristics don't differ." However, he goes on to state that in slippery conditions, such as encountered in cross country races, the traction of spikes can be much better. So a long distance runner needs to make a decision through experimentation, on what works best for him. Because sprinters and middle distance runners are more ball-of-the-foot strikers, they tend to find more success in training and racing in spikes.