Running Spikes: Selection, Fit, Lacing, and Maintenance for Optimal Performance

How Do You Wear Running Spikes?

Wearing running spikes involves selecting the correct type and size for your event and foot, securely inserting the appropriate spike pins, and lacing them for a snug, performance-enhancing fit that maximizes traction and propulsion on the track or course.

Understanding the Purpose of Running Spikes

Running spikes are specialized athletic footwear designed to optimize performance in track and field events and cross country races. Their primary function is to provide superior traction, enhance forward propulsion, and reduce the overall weight compared to standard running shoes. The unique design, featuring a rigid spike plate and replaceable metal pins, allows athletes to grip the running surface more effectively, minimizing energy loss from slippage and facilitating a more powerful stride. Different events, from short sprints to long-distance races, require variations in spike design to best suit the specific biomechanical demands and desired performance outcomes.

Anatomy of a Running Spike Shoe

Understanding the key components of a running spike shoe is crucial for proper selection and wear.

• Spike Plate: This is a rigid or semi-rigid plate, typically made of plastic or carbon fiber, located under the forefoot. Its stiffness contributes to power transfer and toe-off efficiency. Sprint spikes feature a very rigid plate for maximum responsiveness, while distance spikes may have a more flexible plate for comfort over longer durations.
• Spikes/Pins: These are small, removable metal pins that screw into receptacles on the spike plate. They vary in length (e.g., 6mm, 9mm, 12mm) and material, and their number and arrangement differ based on the event. Shorter spikes are common for synthetic tracks, while longer spikes are used for softer surfaces like grass or mud in cross country.
• Upper: The upper material is typically lightweight, breathable, and designed for a secure, minimalist fit. It often incorporates synthetic meshes and overlays to lock the foot in place, minimizing internal movement and blistering.
• Midsole/Outsole: Unlike traditional running shoes, spikes have minimal to no midsole cushioning, especially in sprint models, to reduce weight and maximize ground feel. The outsole often features a textured pattern for additional grip in areas not covered by the spike plate, particularly in the heel for distance spikes.

Proper Spike Selection: Matching Spikes to Discipline and Surface

Choosing the right type of spike is the first critical step in wearing them effectively.

• Sprinting Spikes (100m - 400m):
  • Design: Extremely rigid spike plate, aggressive spike pattern (often 7-8 spikes), minimal to no heel cushioning.
  • Fit: Very snug, almost sock-like fit to prevent any foot movement.
  • Purpose: Maximizes forward propulsion and power transfer during high-speed, forefoot-dominant running.
• Middle Distance Spikes (800m - 3000m):
  • Design: Moderately rigid spike plate, often 4-6 spikes, with some heel cushioning for impact absorption.
  • Fit: Snug but slightly less restrictive than sprint spikes, allowing for longer strides and more comfort.
  • Purpose: Balances speed and endurance, providing traction without excessive rigidity over longer distances.
• Long Distance Spikes (5000m - 10000m):
  • Design: More flexible spike plate, fewer spikes (typically 4-5), and more heel cushioning.
  • Fit: Comfortable yet secure, designed for sustained running.
  • Purpose: Prioritizes comfort and cushioning while still offering enhanced traction.
• Cross Country Spikes:
  • Design: Durable outsole with aggressive lug patterns for mud and varied terrain, often 4-6 spikes, and more substantial cushioning.
  • Fit: Robust and protective, designed to handle uneven surfaces.
  • Purpose: Provides exceptional grip and protection on soft, muddy, or uneven cross country courses.
• Surface Considerations:
  • Synthetic Track: Typically requires shorter spikes (6mm or 7mm pyramid or needle spikes) to prevent damage to the track and comply with regulations.
  • Cinder Track: May allow for slightly longer spikes (9mm) due to the softer surface.
  • Grass/Mud (Cross Country): Longer spikes (9mm to 12mm pyramid or Christmas tree spikes) are often necessary for maximum grip in challenging conditions.

Step-by-Step Guide to Wearing Running Spikes

Once you've selected the appropriate spikes, follow these steps for proper wear:

1. Choosing the Right Size: Running spikes should fit snugly, almost like a second skin, to prevent any foot movement within the shoe. There should be minimal space in the toe box, but your toes should not be crunched. Try them on with the type of socks you intend to wear. A half-size down from your regular running shoe size is common for spikes, especially sprint models.
2. Inserting and Changing Spikes:
   • Use a spike wrench (usually provided with the shoes or spikes) to screw the pins into the receptacles on the spike plate.
   • Ensure each spike is tightened securely but do not overtighten, as this can strip the threads.
   • Match the spike length and type to the running surface and event requirements. Always check competition rules for maximum spike length allowed.
3. Lacing Techniques:
   • Lace your spikes firmly from bottom to top, ensuring even tension across the foot.
   • Utilize all eyelets, especially the top ones, to create a secure lockdown.
   • Consider using a "heel lock" lacing technique (looping laces through the top eyelet and then under the lace on the opposite side before tying) to further prevent heel slippage.
   • Double-knot your laces to prevent them from coming undone during a race.
4. Sock Choice: Opt for thin, moisture-wicking socks. Some athletes prefer to wear spikes barefoot for maximum ground feel and to prevent internal slippage, but this increases the risk of blisters. If going barefoot, ensure the internal seams of the spike shoe are smooth.

Training and Competition Considerations

Wearing spikes effectively goes beyond just putting them on.

• When to Wear Spikes: Spikes should generally be reserved for specific track workouts, competitive races, or specialized drills. They are not designed for everyday training or high-mileage runs due to their minimal cushioning and rigid design, which can lead to increased impact stress and potential injury.
• Break-In Period: Like any new athletic footwear, it's advisable to break in new spikes gradually. Wear them for short periods during warm-ups or light drills before using them in a high-intensity workout or race.
• Warm-up and Cool-down: Always perform a thorough warm-up before running in spikes. The rigid nature of spikes can place additional stress on the lower leg muscles, Achilles tendon, and plantar fascia. A proper cool-down and stretching routine are also crucial.
• Gait and Form: Spikes amplify the impact of your running form. They encourage a forefoot strike, which is efficient for speed but can exacerbate issues related to poor ankle mobility or weak calves. Focus on maintaining good posture, a slight forward lean, and a high knee drive.

Common Mistakes to Avoid

Avoiding these common pitfalls will help maximize performance and prevent injury.

• Wearing Spikes for General Training: Using spikes for daily runs or long training sessions not only wears them out prematurely but also increases the risk of musculoskeletal strain due to their lack of cushioning.
• Incorrect Spike Length: Using spikes that are too long for the surface can be dangerous (tripping, track damage) and inefficient (less penetration, more slippage). Too short, and you lose traction.
• Poor Fit (Too Loose or Too Tight): A loose fit leads to slippage, blisters, and energy loss. A fit that is too tight can cause numbness, restrict blood flow, and lead to discomfort or injury.
• Ignoring Foot Discomfort: Any persistent pain or severe discomfort when wearing spikes should be addressed immediately. It could indicate an improper fit, incorrect spike type, or an underlying biomechanical issue.

Maintenance and Care

Proper care extends the life of your running spikes and maintains their performance.

• Cleaning: After use, especially in wet or muddy conditions, remove the spikes and clean the shoes. Use a brush to remove dirt from the spike plate and upper. If necessary, lightly wipe the upper with a damp cloth. Allow them to air dry completely.
• Storing: Store spikes in a dry, well-ventilated area. Many come with a spike bag to protect them and prevent dirt from spreading. Remove spikes if storing for extended periods to prevent corrosion or rust.
• Checking Spike Condition: Regularly inspect the spikes for wear. Replace bent, dull, or worn-down spikes to maintain optimal traction and prevent damage to the spike plate. Keep extra spikes and a wrench handy.