Track Spikes: How to Choose the Right Pair for Your Event

Track spikes change with the event: sprint spikes have almost no foam and a stiff plate under the forefoot, distance spikes have more cushioning, and jumping and throwing shoes have their own designs. This guide covers which track spikes to choose for each event, what the World Athletics rules say about spikes and soles, and which models are on sale in Spain and at what price.

What changes from one pair of track spikes to another

All track spikes have a plate under the front of the sole where the pins screw in. Everything else varies:

• **The plate.** Sprint spikes have a stiff plate that reaches almost to the middle of the foot, so you push off the forefoot only. Distance spikes have a shorter, more flexible plate.
• **The foam.** Sprint spikes have hardly any under the forefoot. Middle and long distance spikes have more, because the race lasts longer and the heel touches the ground too.
• **The shape.** Jumping spikes have a reinforced heel or a sole built for the take-off step, and shot put, discus and hammer shoes have no spikes at all.

So choose for the event you race most often. If you run two similar events, such as the 100 and 200 metres, one pair covers both.

What the rules say about track spikes and soles

The World Athletics Athletic Shoe Regulations, in force since 20 April 2026, set these limits:

Rule	What it says
Number of spikes	Up to 11 per shoe
Spike length, outdoor track	9 mm maximum; 12 mm in the high jump and javelin
Spike length, indoor track	6 mm maximum, unless the track maker or venue allows up to 9 mm
Spike width	The half closest to the tip must fit through a 4 mm square gauge
Sole thickness on the track, jumps and javelin	20 mm maximum, spike or non-spike shoe
Sole thickness on the road and in race walking	40 mm maximum
Shot, discus, hammer, cross country, mountain and trail	No sole thickness limit

If the track or stadium sets a shorter limit, theirs applies: many indoor tracks only allow 6 mm. And in cross country, the rules of each competition can allow longer spikes depending on the ground.

The 20 mm limit matters for spikes with thick foam and a plate. For World Rankings competitions the model must also appear on the World Athletics list of approved shoes.

Sprint track spikes: 60 to 400 metres and hurdles

These are the stiffest and lightest. You run on your toes, so the plate covers the whole forefoot and there is almost no foam. Hurdlers use the same shoes.

Models at BIKILA in October 2026:

• Entry level: Puma Evospeed Prep Sprint 3 (from €49.90), Nike Zoom Rival Sprint (from €52.95), ASICS Hypersprint 8 (from €55.90) and adidas Sprintstar (from €58.95).
• Racing: Nike Ja Fly 4 (from €81.95), adidas Adizero Finesse (from €119.90) and adidas Adizero Prime SP 4 (from €135.95).

You can see them all in the BIKILA sprint spikes section.

Middle distance: 800 and 1,500 metres

Here you want something in between: a plate a little more flexible than a sprint spike and some foam, because the race lasts two to five minutes and you still sprint at the end.

• Entry level: Brooks ELMN8 v4 (from €48.95), Nike Zoom Rival Multi (from €51.95), ASICS Hyper MD 8 (from €55.90) and HOKA Crescendo MD 2 (from €58.95).
• High end: On Cloudspike Citius 2 (from €97.95), adidas Adizero Ambition 2 (from €106.95), ASICS Metaspeed MD (from €129.95) and Nike ZoomX Dragonfly 2 (from €130.95).

They are in the BIKILA middle distance section.

Long distance: 3,000, 5,000, 10,000 metres and steeplechase

Distance track spikes are the closest thing to a running shoe: more foam, a flexible plate and room for a heel strike.

• Entry level: Nike Rival D 10 (from €33.95), ASICS Hyper LD 6 (from €38.95), Puma Evospeed Star 8 (from €48.95) and Nike Zoom Rival Distance (from €51.95).
• High end: Nike ZoomX Dragonfly 2 (from €104.95), Brooks Hyperion Elite LD (from €104.95), On Cloudspike Amplius 2 (from €105.95) and adidas Adizero Avanti 2 (from €115.90).

They are in the BIKILA long distance section. The Dragonfly 2 appears in both the middle and long distance lists because athletes use it for both.

Track spikes for the jumps

Each jump has its own shoe, because the take-off step is so different:

• **Long jump:** a stiff plate with spikes at the front, like a sprint spike with more support. Nike Zoom Rival Jump (from €58.95), adidas Jumpstar (from €65.95), Nike Air Zoom Long Jump Elite (from €99.95) and adidas Adizero LJ (from €106.95).
• **Triple jump and pole vault:** more heel protection for the impact of each landing. Nike Triple Jump Elite 2 (from €69.90), Nike Triple Jump Elite 3 (from €109.90) and adidas Adizero TJ PV (from €116.95).
• **High jump:** these also have spikes under the heel, where the take-off starts. It is the only jump where the rules allow 12 mm spikes. Nike High Jump Elite (from €91.95) and adidas Adizero HJ (from €116.95).

There is one more rule for the jumps: besides the 20 mm limit, the sole cannot be higher under the forefoot than under the heel. BIKILA has separate sections for the long jump, triple jump and high jump.

Throws: javelin, shot put, discus and hammer

The javelin is the only throw with spikes, because you run down the track before the throw. As in the high jump, spikes of up to 12 mm are allowed. BIKILA sells the adidas Adizero Javelin (from €106.95).

Shot put, discus and hammer are thrown from a concrete circle, so throwers wear flat-soled shoes without spikes, built for turning. Some are made for the rotational technique, such as the Nike Zoom Rotational 6 (from €100.95), and others are more versatile, such as the adidas Throwstar (from €65.95) or the Nike Zoom Rival SD 2 (from €69.95). They are in the BIKILA throwing shoes section.

Cross country track spikes

Cross country is run on grass, mud and dirt, so cross country spikes have a sole with more grip, some foam and a plate for the pins. If the ground is very soft you can fit longer spikes than on the track, as long as the race rules allow it.

Models at BIKILA: Brooks Draft XC (from €49.95), Nike Zoom Rival XC 6 (from €59.90), New Balance XCS v7 (from €62.95) and adidas Adizero XCS (from €74.95), in its cross country section. If your course has stretches of tarmac or hard trail, a trail shoe with good lugs may work better; see our guide to trail running shoes.

Getting the size right and looking after your spikes

• **Tighter than a training shoe.** Track spikes should fit snugly, with no movement inside. Try them on with the socks you race in. If you are between sizes, read our running shoe size guide.
• **Carry spare pins and the key.** Pins wear down and sometimes get lost on the track. BIKILA sells a bag of 20 spikes for €10.
• **Check the length before each race.** Indoors you will usually be asked for 6 mm.
• **Keep them off the road.** On tarmac or concrete the pins wear out, slip and can damage the plate.
• **Clean off the dirt and let them dry** after each session, especially after a muddy cross country race.

Track spikes are for the track only: you still need a pair of training shoes for daily running; the differences are in training vs racing shoes.

Is it worth paying more?

To start with, or if you are a junior whose feet are still growing, an entry-level pair at €35 to €60 is more than enough. High-end models use foams and plates similar to road racing shoes, which we explain in drop, cushioning and carbon plates. They make sense once you race regularly and are chasing seconds.

For deals, BIKILA runs an adidas spikes promotion. Prices in this guide are those listed at BIKILA in October 2026 and may change.

Track spikes FAQ

How long should the spikes be?

On an outdoor track, 9 mm at most (12 mm in the high jump and javelin). On an indoor track, 6 mm unless the venue allows more.

Can you wear track spikes on the road?

It is a bad idea. The pins do not grip on hard surfaces, they wear down and the plate suffers. Wear other shoes to get to the track and change there.

Is one pair of track spikes enough for every event?

If you are just starting, middle distance spikes work for almost every track race while you decide which event to specialise in. For the jumps and throws you need a specific shoe.

Which track spikes are legal in competition?

On the track and in the jumps, the sole cannot be thicker than 20 mm. In World Rankings competitions the model must also be on the World Athletics list of approved shoes. If you compete at that level, check the official list before you buy.

Some links in this guide are affiliate links: if you buy through them, KnowPace may earn a small commission at no extra cost to you. We have not tested these models: the information comes from the shops, the brands and the World Athletics rules.