Distance Race Spikes

The biggest mistake parents and runners can make when purchasing race spikes is not doing research or talking to a coach before making a purchase. Why is this such a big mistake? The majority of the time, a runner and their parents go out and purchase sprinter spikes, which are not good for distance running. Retailers such as Dick’s or Dunham’s predominately carry more sprinter spikes than they do distance spikes.

The Differences

The main difference and important distinction between sprinter and distance spikes is the heal cushion. On the sprinter spikes, there is no cushion on the heel because the shoe is designed for the sprinter to run on their toes and balls of their feet. Due to this, sprinter spikes are designed for races 400 meters and shorter. Distance runners spend the majority of their race running making contact with the ground on the mid-foot or heal, which is why distance spikes have the heal cushion.

Purpose of Race Spikes

The primary purpose of race spikes is 100% about speed. Race Spikes are made of the lightest materials to minimize the weight and resistance on a runner’s legs. The average weight of training shoes for running are between 8-10 oz. whereas the weight of distance spikes are around 4.5 oz. When shoes are made for speed, cushion, arch support, and ankle support are sacrificed. For cross country, race spikes help with speed but also provide grip on hills and slick surfaces that a training shoe does not provide.

The Spikes

When you purchase a pair of distance spikes, they will come with the standard 1/4” spike. Here are my spike recommendation based on race: (cross country hard dry ground) 1/4” – 3/8”, (cross country soft, muddy, wet ground) 3/8” – 5/8”, (track 400-800 meters) 1/4”, (track 1600 meters) 3/16” – 1/4”, (track 3200 meters) blanks – 3/16”.

You do not need to have some of every size, but whatever size spikes you choose to use, you need to make sure you have extras on hand. The spikes will dull down, and from time to time, you will have spikes that loosen and fall out.

A Few Additional Thoughts

Running in spikes is not a good idea if you have weak ankles, especially during the cross country season when you will be running on softer, uneven ground. Unless you are a high-level athlete in middle school, I do not recommend running in spikes. Because middle school is such a high physical development period in a runner’s life, having the most support for your feet and legs is important.

Before you go out and buy a pair of spikes, talk to your coach first. If you do purchase distance spikes, you need to make sure you get some training in with them before you just throw them on for a race. Speed workouts are a great time to lace up your spikes in practices.