Cleats: Why They're Not Good for General Running, Biomechanics, and Injury Risks

Are Cleats Good for Running?

No, cleats are generally not good for sustained, general running due to their specialized design for multi-directional traction on soft surfaces, which compromises the biomechanics necessary for efficient and safe linear locomotion.

Understanding Cleats: Design and Purpose

Cleats, also known as studs or spikes, are specialized protrusions on the sole of athletic footwear, designed to enhance grip on pliable surfaces like natural grass, artificial turf, or dirt. Their primary purpose is to provide superior traction, enabling athletes to execute rapid accelerations, sudden stops, quick changes in direction, and agile cutting movements without slipping.

Key Design Features:

• Material: Often made from hard plastic, rubber, or metal (though metal is restricted in many youth sports for safety).
• Shape and Configuration: Cleats vary significantly in shape (conical, bladed, triangular) and pattern (number and placement) depending on the specific sport. For instance, soccer cleats prioritize agility, while football cleats might emphasize linear explosiveness and ankle support.
• Rigid Sole: The sole of a cleated shoe is typically much stiffer than a running shoe, providing a stable platform for lateral movements and pushing off.

The Biomechanics of Running vs. Cleated Movement

To understand why cleats are unsuitable for running, it's crucial to differentiate the biomechanical demands of general running from those of cleated sports.

General Running Biomechanics: Running is a cyclical, largely linear motion characterized by a smooth, rolling foot strike (heel-to-toe or midfoot-to-forefoot) that facilitates forward propulsion. It involves:

• Efficient Energy Transfer: The foot and ankle act as a spring, absorbing impact and returning energy.
• Shock Absorption: Cushioning in running shoes dissipates ground reaction forces (GRFs) to protect joints.
• Natural Foot Articulation: The foot needs to flex, pronate, and supinate naturally through the gait cycle to adapt to terrain and absorb shock.

Cleated Movement Biomechanics: Sports requiring cleats (e.g., soccer, football, lacrosse) involve frequent, high-force, multi-directional movements that prioritize:

• Aggressive Traction: To prevent slipping during explosive cuts and pivots.
• Lateral Stability: To support the foot during side-to-side movements.
• Propulsive Grip: To maximize push-off force from soft ground. These movements often involve the foot digging into the surface, creating a fixed point around which the body can rotate or push off.

Why Cleats Are Not Suited for General Running

Using cleats for sustained linear running introduces several significant biomechanical disadvantages and increases injury risk.

1. Altered Gait and Biomechanics:

• Reduced Natural Foot Roll: The rigid sole and protruding studs of cleats prevent the natural heel-to-toe or midfoot-to-forefoot roll essential for efficient running. The studs dig into the ground, creating an abrupt stop rather than a smooth transition. This forces an unnatural, often flatter, foot strike.
• Increased Ground Reaction Forces (GRFs): Cleats offer minimal to no cushioning. When running on hard surfaces (like roads or tracks), the impact forces are not attenuated by a cushioned midsole, leading to greater stress transferred directly to the bones, joints, and soft tissues of the lower kinetic chain (foot, ankle, knee, hip, lower back).
• Altered Muscle Activation Patterns: The restricted foot movement and lack of cushioning can lead to over-reliance on certain muscle groups (e.g., calves, quadriceps) to absorb shock and propel the body, potentially causing muscular imbalances and fatigue.

2. Increased Injury Risk:

• Joint Stress and Pain: The repetitive, unattenuated impact on hard surfaces can lead to stress fractures, shin splints, patellofemoral pain syndrome (runner's knee), Achilles tendonitis, and hip or lower back pain.
• Soft Tissue Injuries: Plantar fasciitis is a common concern due to the lack of arch support and the rigid nature of cleated soles, which can overstress the plantar fascia. Achilles tendonitis and calf strains are also more likely due to the altered gait and increased strain on the lower leg muscles.
• Ankle Sprains: While cleats provide excellent traction on soft ground, on hard surfaces, they can "stick" unexpectedly. If the foot remains planted while the body continues to move or rotate, it can lead to severe ankle sprains (e.g., inversion or eversion sprains).
• Blisters and Foot Discomfort: Cleats are not designed for the repetitive, linear friction of running. Their internal structure and fit are optimized for lateral stability, often leading to uncomfortable pressure points, rubbing, and blisters during sustained running.

3. Inefficiency and Decreased Performance:

• Increased Energy Expenditure: The "sticking" action of cleats on hard surfaces requires more muscular effort to lift the foot and continue forward motion, making running feel harder and less efficient.
• Slower Speeds: Cleats are not aerodynamic or designed for sustained linear speed. The added weight and traction elements work against the smooth, propulsive mechanics required for optimal running pace.

When Cleats Are Appropriate for Running (Specificity)

It's important to clarify that "running" within the context of a cleated sport is different from general running.

• Short Sprints within Sport: Cleats are essential for the short, explosive sprints and rapid changes of direction that occur within a soccer match, football game, or track event (e.g., sprinting to catch a ball, breaking away from a defender). This is sport-specific movement, not training for endurance running.
• Cross Country Spikes: These are a very specific type of "cleat" designed for running on soft, uneven terrain like trails or grass courses. They feature minimal, lightweight spikes strategically placed for grip on slippery surfaces, but they are still fundamentally different from multi-sport cleats and are built with a more flexible sole and less aggressive traction than, for example, a football cleat. They offer some cushioning, unlike traditional cleats, but far less than a road running shoe.

The Right Footwear for Running

For general running, whether on roads, tracks, or trails, purpose-built running shoes are indispensable.

• Road Running Shoes: Designed with varying degrees of cushioning, flexibility, stability, and breathability to absorb impact, guide the foot through a natural gait cycle, and provide comfort over long distances on hard surfaces.
• Trail Running Shoes: Feature more aggressive outsole treads than road shoes for grip on uneven terrain, but still prioritize cushioning, flexibility, and protection suited for linear movement over varied natural surfaces, without the deep, rigid studs of sport-specific cleats.

Conclusion and Recommendations

In summary, while cleats are invaluable tools for enhancing performance and safety in their respective sports by providing superior traction for multi-directional movements, they are fundamentally ill-suited for the linear, repetitive motion of general running. Their rigid construction, lack of cushioning, and aggressive traction patterns disrupt natural running biomechanics, increase joint stress, and significantly elevate the risk of injury.

For optimal performance, injury prevention, and comfort during any form of running, always invest in footwear specifically designed for that activity. Matching your footwear to your activity is a cornerstone of intelligent exercise science and critical for long-term athletic health.