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Whether you’re looking to set a raft of new PBs on the track or are preparing for the cross-country season, running spikes can make a huge difference to your performance by reducing weight and adding traction, propulsion and energy return to your competition-day events.
Essentially low profile trainers with spikes on the sole for increased grip, running spikes help you to turn your legs over faster without slipping when racing on the track or cross-country. Like a football or rugby boot with studs, the spikes can be unscrewed to change for different lengths and configurations for various distance races.
What everyone's reading
Do running spikes make you faster?
The main benefit of running spikes is grip. Whether it’s on the track or in the mud, the spikes aid traction, thereby propelling you faster. They also provide extra grip in wet track conditions and slippery cross-country races. Most spikes offer the option to change the spikes and reconfigure the layout for different track distances.
Their lightweight, stripped-back design also means they aid in boosting your speed simply by reducing the weight on your feet, which is particularly helpful on the track where every gram counts.
When would you choose to wear them?
Running spikes are mainly used for racing on the track and cross-country races in autumn and winter, and they're usually divided into sprint spikes and middle/long-distance spikes.
Are running spikes just for elite runners?
Spikes can help improve any runner's performance, not just elites. They are especially useful if you are a member of a running club and want to try your hand at some track races or cross-country.
Sprint spikes
| Weight | 195g (size UK 9.5) |
|---|---|
| Spikes | Six |
| Distance | 100m/200m |
| Type | Super spike |
These are the shoes that powered the U.S' Noah Lyles to victory in the men's 100m at this year's Olympic Games. Weighing 195g (size UK 9.5) and with a six-spike configuration to increase grip on the curves, strategically positioned on a propulsive, ultra-thin spike plate, these are built to help get you up to full throttle as rapidly as possible when sprinting. A thin layer of Lightstrike Pro foam also provides super light cushioning with additional energy return.
| Weight | 119g (UK 8.5) |
|---|---|
| Spikes | Six |
| Distance | 100m-400m |
| Type | Super spike |
A full-length carbon plate combined with an aggressive rocker profile and Air Zoom Unit makes this an enticing prospect for 100m-400m sprinters or hurdlers: the stiff plate boosts responsiveness, stability and springiness, helping provide added flex when moving from heel to toe at high speeds. Nike has removed the middle spike from the original Maxfly (now six, down from seven) and elevated the platform on the big-toe side. This helps the spikes feel more stable on straights and around the turn.
| Weight | 169g |
|---|---|
| Spikes | Eight |
| Distance | 100m/200m |
| Type | Super spike |
If you like plenty of spikes underfoot, these are for you – eight spikes in three rows help get you up to full acceleration as quickly as possible. The sole merges a full-length PEBAX spike plate that adds rigidity and flex, along with Puma's Nitro Elite forefoot foam. Weight comes in at 169g, which is fairly light for a sprint shoe, too.
Middle distance
| Weight | 136g |
|---|---|
| Spikes | Four |
| Distance | 800m-5000m |
| Type | Super spike |
These are the spikes that Keely Hodgkinson wore to claim the 800m gold in Paris. Built with Nike’s AtomKnit one-piece upper for a close, comfortable fit and extremely lightweight feel. In fact, it’s so lightweight, the upper is almost see-through, meaning you can show off your running socks (or feet, if you prefer no socks). It’s built on a carbon-fibre plate for increased stiffness and energy return, with Nike's Air Zoom unit and ZoomX midsole creating a bounce and propulsion you can feel.
| Weight | 124g |
|---|---|
| Spikes | Six |
| Distance | 800m-5000m |
| Type | Super spike |
Constructed as an external carbon-fibre plate with six built-in spikes, the FuelCell MD-X v2 is a high-end shoe made for prolonged sprinting. Its pared-back design means it weighs just 124g, and the sock-like upper makes it hug your feet. The midsole's also designed with increased ‘high-rebound’ technology, according to the brand.
| Weight | 146g |
|---|---|
| Spikes | Six |
| Distance | 400m+ |
| Type | Training |
This is suitable for a number of different distances, making it versatile as well as lightweight (the six-spike configuration means it’s best suited to races above 400m). At 146g, it’s light enough to be almost unnoticeable on your feet, and a comfortable cushioned midsole reduces impact issues.
Long distance
| Weight | 142g |
|---|---|
| Spikes | Four |
| Distance | 1500-10,000m |
| Type | Super spike |
Introducing the latest iteration of a super spike that's set numerous world records. Complete with a lighter and more responsive carbon-fibre plate, encased within Nike’s lauded ZoomX foam, the Dragonfly 2 provides a real sense of propulsion under foot, particularly when you push the pace.
It fits true to size and is relatively comfortable by track spike standards, though most non-elites will still only be comfortable running in it for distances of 5000m or less.
The £159.95 price-tag is likely to deter all but the most ardent PB-seekers, but if you are in the market for marginal gains, the Dragonfly 2 can give you wings.
| Weight | 105g (W) |
|---|---|
| Spikes | Six |
| Distance | 800-1500m, but capable up to 10,000m |
| Type | Super spike |
This number from Saucony has plenty of substance to match the style and is sure to put a smile on the wearer’s face. Weighing in at just 121g, and complete with a carbon plate, the Endorphin Cheetahs are precision-built for track sessions and PB hunting. The PRWRUN midsole is super responsive but there’s also a comfort here that would make these appropriate for distances of up to 10,000m. It’s not quite as zippy underfoot as the Nike Dragonfly, but the Endorphin Cheetah is certainly one of the big cats of track running.
| Spikes | Six |
|---|---|
| Distance | 1500-10,000m |
| Type | Super spike |
Asics's Metaspeed LD has received quite the upgrade from the first iteration – not least because the original was somewhat of a spike-free spike, without classic screw-in attachments. The latest iteration features an FF Blast Turbo midsole with an integrated carbon plate that doubles as the outsole/spikes in the forefoot. The feeling of propulsion under foot is right up there with some of the best super spike, though it is very stiff so is best suited to those with stronger calves as you get up to the longer distances (e.g. 10k).
Cross-country spikes
| Weight | 224g |
|---|---|
| Spikes | Six |
| Type | Training/XC |
The design is basic, but if you are looking to enter the cross-country spike running market, this is a decent place to start. They come with six 12mm spikes for wet-weather cross-country, weigh 224g and have cushioning built into the heel.
| Weight | 190g |
|---|---|
| Spikes | Six |
| Type | Training/XC |
Relatively lightweight (190g), six-spiked with a grippy sole, these are popular as an intro shoe for those new to cross-country/spikes. The lacing system locks down the shoe tightly so there’s little room for slippage, and the midsole provides plenty of cushioning over rougher terrain. A durable stalwart.
Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner and occasionally likes to remind people of this on the Runner’s World podcast, which he co-hosts. He once raced a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably).
