Other than your running shoes, spikes are the most important piece of kit for almost any track & field athlete. When it comes to performance, track & field spikes are comparable to a carbon-plated super-shoe, and with the rise of "Super-Spikes," that comparison has never been more literal. Where some road runners might opt for a more classic shoe on race day, spikes are essential to track competition, the same way cleats are non-negotiable in soccer or football.
Let's dig into the basics of what a track spike is, and answer some of the questions we hear most at BlackToe Running!
What are track spikes for?
Most track surfaces are made from a rubberized material designed for all weather, built to increase traction and improve performance through energy return. Track spikes are designed specifically for these surfaces. The pins sink into the rubber, creating a strong grip that lets you produce more power and force without losing momentum to slippage. More grip means more force, and more force means faster running. As shoe technology has advanced, so have spikes, and the benefits have gone well beyond grip. Spikes are lightweight and propulsive, with geometry and features like the spike plate and super-foams specifically engineered to promote fast, efficient running form.
Does it matter what type of track spike I get?
Yes! Track & field spikes are even more specialized than running shoes, with different models built for different events. On the track, you'll find spikes designed for sprints (60m–400m), middle distance (600m–1500m), and long distance (1500m–10,000m). There are also spikes built for cross country (3km–10km), horizontal jumps (long jump, triple jump), vertical jumps (pole vault, high jump), and throwing events like javelin.
That said, there's overlap, and the event a spike is designed for doesn't always have to be the event it's used in. Sydney McLaughlin-Levrone, one of the most dominant 400m hurdlers in history, ran her event and set world records in the New Balance FuelCell MD-X, a spike typically used for mid-distance. The 100m hurdles world record, set by Tobi Amusan, was broken in the Adidas Adizero Avanti, a spike originally designed for long-distance events like the 5000m and 10,000m. More broadly, middle-distance and long-distance spikes have significant event overlap, especially for athletes competing across multiple events with one pair. Similar patterns show up between long sprints and shorter mid-distance events (400m/800m, 400mH/600m, 600m/800m, to name a few).
So if world records can fall in the "wrong" spike, how do you pick? Does recommended use even matter? Short answer: yes, but just like running shoes, it can take some trial and error to find what works best for you. For most athletes, the spike designed for your distance or discipline is the right starting point. If you're newer to spikes, follow the recommendations, not just for comfort, but for your best performance. If you compete in multiple events, tailor your choice to your longest event. Running a sprint in a middle- or long-distance spike is manageable; running a longer event in a sprint spike is not, and your calves and shins will let you know.
What are the main features of a track spike?
All track spikes have between 4 and 8 pins, depending on whether the manufacturer has prioritized grip or weight savings. The upper is always lightweight, with each brand finding its own balance of breathability and support, especially around the ankle. Every spike also features a spike plate to hold the pins in place, typically made of carbon or PEBAX, which is the primary mechanism of propulsion. Plate stiffness varies by shoe; you'll generally find stiffer plates in sprint and mid-distance spikes where maximizing propulsion is the priority, though a stiffer plate also holds the foot in a less natural position. Many spikes, especially newer models, also include a foam layer for added energy return and to reduce fatigue over longer efforts.
What exactly is a "Super-Spike"?
The term comes from the road running world of "Super-Shoes," where advances in carbon plates and bouncy PEBA or nitrogen-infused foams have transformed race-day performance. A super-spike applies the same idea to the track: carbon underfoot (or in the spike plate) and the brand's top-tier foam. The main difference from road shoes? Stack height on a track spike can't exceed 25mm.
Distance-specific track spikes: what are the main differences?
Sprint Spikes
Sprint spikes are the most aggressive option, optimized for maximum power and force production. They typically feature minimal foam, a very stiff plate, and an extremely snug fit, because every gram and millimetre counts. Some standout sprint spikes to consider: the New Balance PWR-X v3, Nike Maxfly 2, and Adidas Adizero Avanti.
Middle-Distance Spikes
Middle-distance spikes are the most versatile track spikes on the market, designed for races where speed and endurance both matter. You'll get a moderately stiff plate that allows some natural foot movement while still delivering performance, a snug but slightly more forgiving fit than a sprint spike, and cushioning to help manage impact and fatigue over the race distance. Super-spike versions add responsive foam for enhanced energy return. Great options include the New Balance MD-X v3 and Flite-D, Nike Dragonfly 2 and Victory 2, On Cloudspike Citius 2, and the Adidas Adizero Avanti.
Long-Distance Spikes
Long-distance spikes prioritize comfort alongside performance. There's more cushioning underfoot, a more flexible plate, and a design that promotes natural movement and reduces fatigue over longer distances, while still delivering good energy return, especially in carbon or super-foam versions. There's some overlap with mid-distance spikes here. Notable long-distance spike options: New Balance LD-X v3 and Flite-D, Nike Dragonfly 2, and On Cloudspike Amplius 2.
Other Event-Specific Spikes
Cross-country spikes are built for grip and comfort over long distances. Still lightweight, these have the most cushioning and support of any spike, plus an outsole closer to a trail shoe, with rubber lugs designed to dig into the ground alongside 6–8 pins for serious grip in any conditions. For field events, dedicated spikes exist, but a middle-distance or sprint spike will give you the grip and power you need to jump or throw your best.
Should I have separate spikes for training and racing?
You may have heard athletes talk about "training spikes" and "racing spikes." It's a similar concept to having a shoe rotation with a race-day shoe, but not quite the same thing. Spikes put a lot of load on the lower legs, especially the calves and shins, so most athletes only wear them for specific sessions outside of competition: block starts, strides, or a faster race-sim workout. The idea of a dedicated training spike comes from the need to get used to that feeling before race day, without overloading the body or burning through your best pair.
There are a few reasons athletes run a two-spike rotation. First, similar to super-shoes, super-spikes are expensive, and the high-performance foams don't last forever. Many athletes choose to save their best track spikes for competition only. Second, spikes vary in intensity; a stiffer, more aggressive spike produces more speed but also more strain. Using a less intense spike in training lets you simulate the feeling of spikes without the added load. Third, once a racing spike is past its competitive prime but still functional, it often gets promoted to training duty.
What are some examples of "training spikes"?
Technically, anything can be a training spike. It's more about how you're using it than what it is. An old racing spike that's lost its edge but still performs well enough to train in is a great starting point. Some athletes will invest in a second pair: either a different super-spike to vary the stimulus, or one with a less aggressive geometry to reduce strain. A middle-distance athlete might race in the NB MD-X but train in the Nike Dragonfly 2, for example.
The other option is to skip the super-spike technology altogether and go with a more classic design, which is typically lower cost, more versatile across disciplines, and less aggressive underfoot. Good options here include the New Balance Flite-D, Nike Ja Fly 4, or the standard Nike Dragonfly 2 (which has Zoom-X foam but no carbon plate, unlike the Elite version). These spikes are easier on the body and easier on the wallet, making them a solid choice for anyone who wants to train hard in spikes without saving them for race day only.
BlackToe Running: Where More Runners Go to Buy Their Track Spikes (And More!)
If you're ready to find your next pair, BlackToe Running is one of the best places to shop for track spikes. We carry a wide selection of sprint, middle-distance, and long-distance spikes from top brands, and our staff are experienced runners (many of them from track backgrounds) who know the difference between models and can help you find the right spike for your event, your training, and your body. Runners come from across Toronto, Ottawa, and beyond to get fit for spikes at BlackToe, and we take that seriously. Stop in and see us or chat with us online for help ordering your pair!