Outside of training correctly, one of the best steps you can take to improve your times when competing in track is wearing the correct cleat or spike. Once you decide to wear track spikes, ensure that you use one that is correct for the events you are running. Spikes are for made for sprint, middle and long-distance events, and even special spike shoes are made for jumping events.
Sprint
If you have never run in track spikes, you will find that they have little if any cushioning, especially sprint spikes. Because you stay almost entirely on the ball of your feet as you race through a sprint event, a good sprint spike will usually have a fairly rigid plastic forefoot spike plate where the sharp metal or ceramic spikes are mounted to supply traction. The forefoot plate also forces you to run on the ball of your feet for better sprinting form. One of the most popular and well-made sprint spikes now available is the Nike Zoom Powercat. This shoe features a rigid footplate with eight spike positions to help promote better sprinting form. The Powercat, the descendant of another popular Nike spike, the Maxcat, also offers risers to mount over the spike position for addition gripe. This shoe weighs 6.6 oz., and features a perforated, breather upper.
Middle Distance
The farther you run and the more tired you become, the more you come down off of your forefoot and incur heel strike. Middle-distance spikes have a small amount of cushioning in the heel area, usually composed of the manufacturer's midsole foam material. While still ultra light, a middistance track spike might weigh 1 oz. more than a sprint spike because of this additional cushioning. The Asics Hyper MD4 weighs just 6.9 oz., and features a nylon forefoot plate to improve your running form. The heel cushioning is composed of ethyl vinyl acetate or EVA, which is standard midsole foam used in the running shoe industry. Synthetic leather and a mesh upper allow the shoe to be breathable and light-weight.
Long Distance
Running long-distance track events such as the mile call for a track spike that supplies cushioning from the heel through the midfoot. This is an important feature as a distance runner has much more heel and midfoot strike than the sprinters and mid distance runners. A distance spike shoe is the heaviest of the three main track spike types, but in comparison to regular training shoes for running, still ultra light. The Brooks Nerve LD is a good example of a distance spike, and is available in men's sizes only. Ladies can wear this shoe, but it is suggested that you wear the Nerve LD one and a half sizes smaller than you usually wear for a good fit.
Spike Length
While the sharp metal or ceramic spikes that are screwed into the footplate of your shoes can vary from 3/16 inch up to a 1/4 inch, it is highly suggested that you not only check with the meet director on what spike length and type is allowed for your race, but also refer to USA Track & Field's Article IV Rules of Competition for what is legal regarding spike use.
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