A beginner's guide to buying a pair of spikes

A beginners guide to buying a pair of spikes Runners World, Part of the Hearst UK Wellbeing Network can be an important purchase for any runner of any level; and one that needs a surprising amount of consideration.

There’s always the danger of choosing a shoe as they look the part; shiny, garish and branded but it’s important to remember you’re not Noah Lyles or Keely Hodgkinson — yet. Here’s my guide to choosing the right spikes.

The expert: Ross Murray is a former middle-distance runner who represented Team GB at the London 2012 Olympic Games where he ran in the semi-final of the men's 1500m. He has over 20 years of knowledge and experience working and competing in athletics.

Sprint spikes (100m-400m)

Traditionally, the sprint spike is a much firmer/stiffer spike than the others. In particular, the mid-foot on the sole of the shoe is extremely stiff. This maximises propulsion, reduces contact time, forces the athlete to run on their toes and in turn, improves maximum speed, helping them win the race.

Middle distance spikes (800m-1500m)

The middle distance spike, as you’ve probably guessed, is the ‘half way spike’ between sprint and long distance spikes. The spike plate is slightly firmer than a long distance spike but not as firm as a sprint spike. The spike is often made with the spike plate curving slightly towards the fore-foot. Again, encouraging the athlete to run on their toes and aid their speed. Conventionally there isn’t a great deal of heel cushioning as you’re only running up to a mile and the body simply doesn’t require it.

Long distance spikes (3000m – 10,000m)

Vastly different to the sprint spike, the spike has a lot more cushioning on the heel, and the sole of the shoe is flexible, allowing the foot to move in the most natural way. The focus of a long distance spike is, to provide good support in order prevent injury when racing, and to provide comfort so that the athlete can run up to twenty five laps without any feet related distractions.

Cross country spikes

The marine of spikes, the hobnob of spikes. Built to last. The spikes are built more like a lightweight racing flat. Good cushioning around the heel, forefoot, midfoot and a firm back support on the spike allows athletes to compete in cross country races from 3k up to 10miles.

In addition to this, it has a rubber spike plate on the bottom, allowing you to screw in your cross country pins. This helps the athlete battle through six inches of snow, mud and anything else you’d find in the traditional English countryside.

With all this in mind, these are simply guidelines. There are some athletes who decide to run 800m races in long distance spikes, and some athletes who run a 5k in middle distance spikes. The key is to chose what works for you, what you feel most comfortable in. However, I strongly recommend NOT running a long distance race in sprint spikes. If you do, I imagine you’d come out the other end with your feet looking like something out of Quentin Tarantino Movie.

The spikes should generally be a snugger fit than your favourite Updated: 06 August 2024, super spikes typically combine lightweight, compliant, resilient foams with a stiff (nylon/PEBA/carbon fibre) plate. The first prototypes started emerging in 2019, just before the Tokyo Olympics, but now almost every brand offers a pair of these premium track shoes

The spikes should generally be a snugger fit than your favourite running shoes, yet it's all down to the individual. If you are somebody that likes a bit more room, I’d recommend no more than a thumbnail of space in front of the big toe.

Whilst you can get some great deals online, if it is your first time buying, it would be good to go into a specialist shop. The staff are usually trained in assessing your biomechanics and can offer you great support in getting into the right spike. Here are a few key things to remember when in the shop:

• Don’t be scared to ask questions – from my experience, staff working in specialist shops are often helpful, friendly and knowledgeable. They are there to help you, so take advantage of this.

• Don’t be scared to try on a few pairs – it’s unlikely that you’re going to love the first pair of spikes you try on. It's more likely you’ll need to try on some different sizes, brands and styles. So try on as many as you need.

• Walk around in them when you get home – there is no harm in walking around the house in your spikes at home. Get a feel for them; make sure you’ve made the right decision. It goes without saying not to take them outside as this could jeopardise your warranty. Oh, and don’t put the pins in or else you could be buying a new carpet!

• There is nothing wrong with a bargain – just because a pair of spikes is cheaper than another, it doesn’t mean they’re a worse spike. They could simply be last year’s colour or model. If last year’s model was good enough for athletes, it will be absolutely fine for this year.

• Trust your instinct – go with your gut feeling of what spike feels the best. Most of the time, you’re going to be right.