2025 Track & Field Spike Guide

The 2025 Track & Field season is almost here! Choosing the right spikes can make all the difference in your performance, but with so many options available, it can be tough to know where to start. In this guide, we’ll walk you through the process of selecting the perfect spikes for your specific event, whether you’re sprinting, hurdling, or tackling the long jump. Let’s make sure you’re geared up for success!

Indoor vs Outdoor

This can be a confusing distinction, because sometimes it matters and sometimes it doesn’t. On a high-quality indoor college track, you'll typically find the same surface as an outdoor track, meaning you can wear your spiked shoes. However, many local high school meets take place on gym floors, which don’t allow spikes. In those cases, you’ll need a racing shoe with a full rubber sole.

Your options are either a "cross country spike" or a racing flat—both are suitable for any event or distance. Cross country shoes have a full rubber bottom, and you can either wear them with or without spikes, depending on the surface. For indoor races, you’d remove the spikes. Racing flats, on the other hand, are lower-profile shoes with solid grip.

Sprint vs. Distance

Let’s break down the key differences between sprint spikes and distance spikes. Sprint spikes usually feature a full-length plate or a ¾-length hard plastic plate. The plate is a stiff material that adds rigidity to the shoe, helping you generate more power. Sprint spikes have a stiffer plate that positions your foot more aggressively, pushing you up onto your toes to maximize your sprinting power.

Distance spikes, on the other hand, have a thicker midsole and a shorter plate. They’re designed with a more neutral foot position, keeping you closer to the ground for better stability over longer distances. These shoes are built for comfort and endurance, as they’re meant for races ranging from 1 to 6 miles.

Sprint Spikes (100M, 200M, 400M)

Built for speed, these are going to be stiffer, tighter, and faster than anything else on the market. The price range varies depending on the quality, which is influenced by factors like the materials used, the stiffness and power of the spike plate, and the shoe’s overall aerodynamics.

Here are a few of the best options we carry:

1. Nike Ja Fly 4
2. Nike Air Zoom Maxfly 2
3. Saucony Spitfire 5
4. Nike Zoom Rival Sprint
5. New Balance SD100 v5

Middle Distance Spikes (400M, 800M, & Hurdles)

For the 400m, 800m, and hurdles – or when you're not quite sure which events you'll be doing – middle distance spikes are a great option. These shoes are built to perform well across a variety of events. They’re a solid choice for beginners since they allow you to sprint, jump, and tackle distance races all in one versatile pair. 

Here are a few of the best options we carry:

1. Hoka Cielo X3 MD
2. New Balance Fuelcell MD-X
3. New Balance MD500 v9
4. Nike Zoom Rival Multi

Distance Spikes (800M, 1600M, 3200M+)

Designed for speed and endurance, distance spikes are all about being lightweight and comfortable. Like sprint spikes, there’s a noticeable difference between elite-level and entry-level options. The higher-end spikes use lighter materials, more responsive midsoles, and often incorporate carbon fiber to help generate more power. Many distance runners even use their cross-country spikes for track races.

Here are a few of the best options we carry:

1. Nike Air Zoom Victory 2
2. Nike Dragonfly 2
3. Nike Zoom Rival Distance

Jumping Spikes

There are two main types of jumping shoes: those for horizontal jumps (Long Jump and Triple Jump) and those for vertical jumps (High Jump). High Jump shoes typically feature spikes in both the heel and forefoot to help with grip during the turn, a unique motion to the high jump.

On the other hand, horizontal jump shoes are more event-specific. While you could technically use either for both jumps, Long Jump spikes are more like sprint spikes since the focus is on building speed before launching into the sand. Triple Jump spikes, however, offer more cushioning to handle the repeated impact from hopping, skipping, and jumping on the hard track surface.

Some brands combine the features of both horizontal jump spikes into a single “jumping shoe,” but these will still be distinct from high jump spikes.

Here are a few of the best options we carry:

1. Nike Zoom Rival Jump ( long jump, triple jump, high jump and pole vault)
2. Nike High Jump Elite (high jump)
   
3. Nike Long Jump Elite (long jump/triple jump)
4. Nike Zoom Triple Jump Elite 3 (long jump/triple jump)

Throwing Shoes

Throwing shoes are the most specialized track shoes. They have a smooth, flat sole designed for rotation, with a single grip point at the ball of the foot to help you spin effectively. These shoes are especially useful for the discus and hammer throw, and many shot putters also use them. The rubber sole provides good traction, so if you're using the glide technique (shuffling across the throwing circle), you'll still have solid grip to make your throw.

Here are a couple of the best options we carry:

1. Nike Zoom SD 4
2. Asics Hyper Throw 3

Ready, set, go!

Choosing the right track and field spikes can make a big difference in your performance, whether you're sprinting, jumping, or throwing. Each event has specific shoe requirements, from the lightweight, responsive design of sprint spikes to the cushioning needed for distance running, and the specialized grip for jumping and throwing events. Understanding these differences ensures you pick the best spike for your needs and helps prevent discomfort or injury. So, when you're ready to make your choice, consider your event, your level of experience, and the kind of support and traction you need. 

If you're still unsure, stop by one of our four locations to talk to one of our fit experts. With the right pair of spikes, you'll be set to maximize your potential on the track! Good luck this season!