Track Spikes: How to Choose the Right Pair

If school athletics is coming up, you might be wondering whether you actually need track spikes, or if your normal runners will do the job. Spikes can make a real difference on the track and on grass, but only when you choose the right type and the right fit.

Do I need spikes, or can I wear my running shoes?

A common question we hear in-store is whether spikes are “worth it” for school carnivals and weekend athletics. The honest answer depends on where you’re competing and how often you’ll use them.

If you’re doing sprint events (100m to 400m) on a synthetic track, spikes help you feel more connected to the surface. The shoe is usually lighter than a runner, and the plate under the forefoot is designed for fast turnover. If you’re mainly doing longer track events, cross-country, or you’re only racing once or twice a year, a good pair of runners may be enough, especially for younger athletes.

It’s also worth checking the rules for your school or club. Some venues limit spike length, and some junior events have restrictions around needle spikes. If you are unsure, bring the event details in and we can point you in the right direction.

Track, grass or cross-country? Start with the surface

When you’re comparing options, the surface is the big decision. A track spike built for a synthetic track will usually have a firmer feel and a more aggressive plate. A grass or cross-country shoe often gives you more outsole coverage and stability on uneven ground.

For a typical Melbourne school athletics season you might race on a synthetic track one week and then end up on grass the next. If that’s you, look for a versatile “entry to mid-level” spike that is comfortable enough for a warm-up and sturdy enough for grass, then pair it with the right spike pins.

One thing that often gets overlooked is what happens off the track. If you have to walk a fair distance from the car park to the oval, spikes can be awkward and can wear pins quickly. Many athletes carry their spikes and warm up in runners, then change over just before their event.

How should track spikes fit?

Spikes usually fit a bit snugger than everyday running shoes. You want a secure heel and midfoot so your foot is not sliding around when you accelerate, but you still need enough toe room that you are not jamming the front on take-off.

Use this quick fit check:

• Heel hold: your heel should feel locked in when you jog a few steps and change direction.
• Toe room: about a thumbnail of space in front of the longest toe is a good starting point.
• Midfoot feel: firm and secure, not pinching. If it hurts standing still, it will not get better at speed.
• Socks: try them on with the socks you actually race in.

If you’re buying for a junior athlete, comfort matters more than a “race-tight” fit. Kids are more likely to use spikes consistently if they feel good, and they will grow out of them quickly anyway. Check fit each season.

How many spike pins do I need, and what length?

Most track spikes use a set of removable pins that screw into the forefoot plate. Pin count varies by shoe, but the practical part for you is choosing the right length for the surface.

• Synthetic track: shorter pins are usually the go-to. They bite enough without feeling like you’re running on stilts.
• Grass: slightly longer pins can help, especially if the ground is soft. Too long can feel unstable on hard patches.
• Cross-country: it depends on how muddy it is and whether there are hard sections. Many runners prefer a cross-country shoe or trail runners instead of full spikes for mixed terrain.

Always check venue rules. Some tracks have maximum pin lengths, and they can be strict. Keep a spare set of pins in your bag because lost pins are common, and having one missing changes the feel.

Which spike is right for your event?

If you only do one event, match the shoe to it. If you do a bit of everything, prioritise comfort and versatility.

• Sprints (100m to 400m): look for a firmer, more responsive feel under the forefoot and a secure upper that holds your foot steady when you drive out.
• Middle distance (800m to 1500m): you still want a snappy feel, but a touch more cushioning and comfort helps when you are running longer at pace.
• Jumps and throws (school athletics): check whether your school allows spikes for your event, and consider whether you actually need them. For some jumpers, a stable training shoe or runner is more practical if you are doing multiple events across the day.

If you’re not sure where you sit, bring in your current running shoes and tell us what events you are doing. We can help you compare a couple of options side by side.

Popular right now at Sportsmart

Here are a few track and field picks worth a look. These are examples to help you compare styles and set-ups.

• ASICS Sonicracer XC Adults Track & Field Shoes – a lightweight option that suits athletes who want a fast, stripped-back feel.
• ASICS Hypersprint 8 Adults Track & Field Shoes – a sprint-focused spike style if you want a firmer, more aggressive platform.
• ASICS Hyper MD 8 Adults Track & Field Shoes – a good comparison point for athletes doing a mix of distances and school events.
• New Balance FuelCell SuperComp PWR X v3 Adults Track & Field Shoes – worth considering if you like a more cushioned, energetic feel underfoot.
• Regent 9mm Track Spikes – a handy baseline pin length for many track surfaces (always check venue rules).
• Regent 12mm Grass Spikes – a useful option when you are racing on softer grass.
• Alliance Conical Running Spike (9mm) – a solid spare set to keep in the bag for race day.
• SOF SOLE Athletic Oval Laces – fresh laces can help you lock the shoe down without cranking the eyelets too hard.

If you want to browse the full range, start here: Track & Field Shoes.

Common mistakes

• Buying spikes too small: snug is fine, painful is not. Comfort matters, especially for juniors.
• Using the wrong pin length: too long can feel unstable; too short can feel slippery on grass.
• Warming up in spikes: save them for your event and warm up in runners to protect your legs and your pins.
• Not checking venue rules: tracks can have strict pin limits, and some schools ban certain pin types.

FAQ

Can I wear track spikes for cross-country?
Sometimes, but it depends on the course. If the route is mostly grass and soft ground, spikes can work well. If there are long hard sections, gravel, or lots of turns on uneven ground, a cross-country shoe or trail runner can be a better choice for stability and comfort.

Do kids need track spikes for school athletics?
Not always. If your child is new to athletics or only races once or twice a year, a supportive running shoe is often fine. Spikes make more sense if they compete regularly, sprint on a synthetic track, or are chasing times where traction and a lighter shoe actually matter.

How do I look after spike pins?
After racing, wipe the plate and pins and let the shoes dry out naturally. If pins get stuck, a small amount of care and the right spike key helps, but avoid forcing them. Keep a spare set of pins and a spike key in your bag so you are not caught out on the day.

What spike length is allowed?
It varies by venue. Many tracks set a maximum pin length and may restrict needle spikes. Check your event notes or ask the venue, then choose pins to match.

Equipment safety note

Always check your equipment before use and follow the manufacturer’s care instructions.

Still deciding? Drop into our Moorabbin, Kilsyth or Preston stores to compare options in person. If you prefer to shop online, our team can help you narrow it down based on your events and surfaces.