Running spikes have a longer history than you might expect: The first pair were worn by the athlete Lord Spencer in 1865. Since then, spikes have come a long way, as sporting goods manufacturers continue to research and develop new technologies to improve their running shoes. You can use spikes for training and for competition, but purchasing the right pair depends on a number of factors.
Types of Spike Shoe
Spiked shoes designed for sprinting tend to be very similar in construction. They are lightweight and thin to mimic the shape of your foot and to simulate as closely as possible what it is like to run barefoot. The shoe has a base plate into which spikes of varying sizes can be inserted. The size of the spike will vary by the kind of race and distance you are running.
Sprint spikes are sold for running between 100 and 400 meters. They are light, usually with no cushioning, and are sold with both stiff and flexible base plates. Middle-distance spikes shoes are intended for distances between 800 meters and a mile. These have cushioning in the heel and the spikes are focused on the front of the shoe. Long-distance spike shoes, intended for distances of between 3,000 and 10,000 meters, have sparser spikes and greater cushioning for comfort.
Getting the right spike for you requires experimentation. While spikes for the same running type might vary in size or width, the difference will be minor, so try a few brands and types to see which works best for you.
Advantages
Different spiked shoes offer different advantages. For the track runner, spikes increase grip and quicken takeoff from the starting line. Spiked track shoes force the runner to run on their toes, which can increase speed over short distances. However, do not use this type of shoe for long distances, as the advantage of running on the toes becomes a disadvantage over long distances. This type of foot placement is harder on your legs and can cause injury if used over long distances.
Considerations
If you training for a competition, make sure the spikes you are using conform to the competition. Often in competitive running, the organizing body will have rules for the types of spike used. Find out ahead of your training what, if any, spikes are allowed on the track. Increasing your speed while wearing spikes, only to find out you cannot wear them at the competition, will put you at a disadvantage.
Warning
Do not wear your spikes when you are not running. Often, runners will wear their spiked shoes to walk short distances, such as back to the changing rooms after training, and some will even wear them for greater distances. Spiked track shoes are not designed for walking and using your shoes for anything other than their intended purpose increases your risk of injury.
Terrain
Spike choice also depends on the terrain of the track. Pyramid spikes are, as the name suggests, pyramid in shape and a quarter-inch in size. Do not buy these for indoor use; they are designed only for dirt and grass tracks. Slim spikes, also called needle spikes, are used for all-weather tracks. Slim spikes up to three-sixteenths of an inch are suitable for running. For rubber tracks, Christmas tree spikes -- so called after their shape -- and flat-ended spikes called tartan spikes are suitable. Christmas tree spikes also can be used on tartan tracks. Stud spikes, similar to what you would see on a soccer boot, are used on asphalt, cross-country and indoor tracks.
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