The Running Well Store 2026 Track & Field Spike Guide
Joey Holley
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January 29, 2026
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2026 guide, performance footwear, running gear, spikes, track and field, track spikes
Spring is around the corner and so is a new running season! For many athletes spring brings the start of track season and The Running Well Store has everything you need to prepare for track season from spikes, to trainers, to apparel, and recovery tools. We're here to break down everything in our Track and Field Spike Guide. We have spikes for every athlete from middle school to college, and for every event from the track to the field!
Spike Features
You'll find all that you need in our Track & Field Spike Guide
Fit: Spikes fit snugger than trainers, especially in width—some athletes even size down half a size for a more secure feel during cornering and jumping. Aim for half a thumbnail's width (or less) between your big toe and the spike's end. Wear thin socks or go sockless for the best fit.
Metal Spikes: The forefoot contains removable metal spikes that grip the track surface for better acceleration, cornering, and jump run-ups. When they dull, stop by your local Running Well Store for replacements.
Plates: A stiff plate (plastic like PEBAX or carbon fiber) runs along the bottom and acts like a springboard—loading energy with each stride and releasing it as you push off. Carbon plates are lighter and stiffer, offering more energy return but causing more fatigue. Plates also create a rocker that helps you roll onto your toes. More aggressive plates with pronounced curves suit sprinters who stay on their toes; less aggressive plates work better for distance runners.
Weight: Spikes weigh significantly less than trainers thanks to minimal cushioning and thinner uppers, helping you run faster with less fatigue. They'll still last a full season of races.
Sprint Spike Guide
Sprint spikes are typically intended for race distances from 100 meters up to 400 meters including hurdle events. Sprint spikes are going to be the lightest category of spikes, have very minimal cushion underfoot, and a stiff plate with an aggressive toe-off. The upper will typically have some type of reinforcement around the toe for sprinters that toe drag and a very snug fit to hold the foot secure.
Asics Hypersprint 8
The Asics Hypersprint 8 is an entry level sprint spike with a relatively accommodating fit for wider feet. It has a plastic plate for propulsion and 5 spikes to increase grip. The Hypersprint is less aggressive than some other sprint spikes and may be a good option for aspiring sprinters who have never experienced a spike before. The sockliner has a thin layer of EVA foam that provides underfoot cushion. The entire upper is a highly durable synthetic that will provide a secure fit.
NEW BALANCE FLITE-S
The New Balance Flite-S is a sprint spike with a bouncy and cushioned FuelCell midsole could make it a great option for the 800 meter race as well. There is a plastic plate under the forefoot that holds six spikes and keeps the athlete up on their toes. The upper is a lightweight and breathable mesh with synthetic reinforcements around the toe to increase durability.
NIKE ZOOM RIVAL SPRINT
The Nike Zoom Rival Sprint is an entry level sprint spike for distances from 100m to 400m. It has a lightweight upper with reinforcements to provide a snug lockdown and increase durability. A ¾ length plastic plate contains six spikes and provides a snappy feel upon toe off. This is an extremely light spike with an aggressive toe off and tight fit that closely mimics a performance sprint spike.
Saucony Spitfire 5
The Spitfire is Saucony’s entry level sprint spike. It has a ¾ length plastic plate with strategic cutouts to save weight and 7 spikes for grip. The entire upper is a synthetic material that is extremely durable and provides a snug fit. Ribbed reinforcements on the medial and lateral midfoot provide additional support to hold the foot in place. There is a thin layer of midsole cushioning in the forefoot to reduce fatigue but none in the heel.
Middle Distance and Distance Spike Guide
Middle distance and distance spikes overlap in their purpose in many ways. In general, middle distance spikes will be more aggressive and have slightly less cushion to favor the 400 meter to the 1600 meter. True distance spikes will have more cushion and often a less aggressive feel to fulfill the needs of runners primarily racing the 1600 meter up to the 10k. The upper on middle distance and distance spikes will often be a breathable mesh to keep the foot cool and comfortable over longer races.
ASICS HYPER MD 8
The Asics Hyper MD 8 is a middle distance spike ideal for races from 400m to 1600m. It has a breathable mesh upper with synthetic film at strategic points like the toe and heel to increase durability and structure. It has a ¾ length plastic plate with 5 spikes in the forefoot. In addition to an EVA sockliner, the Hyper MD has a thin EVA foam midsole as well along the length of the shoe to increase cushioning.
NEW BALANCE SUPERCOMP MDX V3
Quincy Wilson’s spike! The New Balance Supercomp MDX uses a FuelCell midsole to provide a very bouncy and cushioned feel. The full length carbon fiber plate has six spikes and a very aggressive rocker and toe off. Due to the aggressive shape of the shoe that keeps you up on your toes, this performance spike is ideal for distances from 400 meters to 1600 meters. The upper is a lightweight mesh throughout, with a heel counter that provides structure at the back of the shoe.
NEW BALANCE FLITE-D
The New Balance Flite-D uses the same FuelCell foam in the midsole that the Supercomp uses to provide a lightweight, bouncy, and cushioned feel underfoot. The midsole is paired with a ¾ length plastic plate that adds propulsiveness and holds six spikes for grip. The upper is a breathable mesh with an accommodating fit compared to other spikes. This spike is the perfect option for races from 800 meters to 10k’s.
NIKE DRAGONFLY 2
The Nike Dragonfly 2 is a tried and true performance spike with great versatility. This distance spike can comfortably cover distances from 800m up to the 10k. The Zoomx midsole contributes to a very lightweight spike with great cushion and energy return. Below the midsole sits a full length plastic (Pebax) plate that has great stiffness to provide a snappy and responsive ride. The plate features only four spikes to save weight. A thin and breathable mesh upper is secured with textured laces to keep the spikes from coming untied while racing.
SAUCONY VELOCITY MP
The Saucony Velocity MP is another spike that is highly versatile with its ideal use being race distances from 800m up to the 10k. The midsole is PWRRUN foam that provides good cushioning and bounce. Below the midsole sits a plastic plate under the forefoot with six spikes and a rubber outsole in the heel for increased durability. The upper is a breathable mesh that is extremely durable but not as thin or lightweight as some other options.
Throwing Shoe Guide
At The Running Well Store we will carry one throwing specific shoe. A throwing shoe is designed to allow the athlete to rotate on the concrete throwing circle for shot put and discus.
NIKE ZOOM RIVAL SD 2
The Rival SD 2 is the throwing shoe of choice that we will carry at The Running Well Store. This shoe is specifically for athletes looking to throw shot put and discus but it can also be used for javelin (most true javelin shoes will have spikes on the bottom). The outsole is a textured rubber that provides a balance between smooth rotation and grip in the throwing circle. The forefoot is stiffened with a forefoot plate that provides stability, durability, and energy transfer. The upper is highly structured with synthetic leather and a midfoot strap to secure the foot in place. The toe is reinforced with additional rubber for more durability.
The Do It All Spike Guide
NIKE ZOOM RIVAL MULTI
As the name suggests, the Nike Zoom Rival Multi is designed to be used across a wide range of events including sprints, middle distance, distance, jumps, pole vault, hurdles, and javelin. The design includes a ¾ length plastic plate for improved responsiveness, six spikes for traction, and cushion in the heel to provide comfort across the full range of running distances. The upper is a lightweight mesh with overlays to provide structure and increase durability more similar to a jumps or sprints spike. Within the shoe, an arch band connects to the tongue and wraps around the midfoot to provide better lockdown. The heel also has a rubber outsole to increase durability.
Final Thoughts
Spikes are definitely not required to compete in track and field! Go out there and have fun being active! For athletes seeking a competitive edge though spikes will provide many advantages. Spikes can be used in practice as well but with caution. Save them for race-paced workouts and use them sparingly to prolong the life of your spikes. Visit us in person at one of our four locations (Martin City, Mission, Northland, and Lee’s Summit) and talk to one of our Gurus about any further questions you may have. Our Guru’s can help you through our Fit Finder Process where we fit you in the perfect shoe and/or spike for you. If you are a middle school or high school athlete and shop in person at any of our Running Well Store locations you will get 20% off in March. We also offer a 30 Day Exchange Guarantee on all of our footwear.
We hope to see you soon at The Running Well Store!
About the Author
Landon has been working at the Lee’s Summit Running Well Store since Fall 2024. He is currently in his senior year at Lee’s Summit West High School where he runs cross country and track. Landon is committed to continue running cross country and track next year at Northwest Missouri State University.
