Track and Field Guide – 2025
Attention all middle school, high school, collegiate and post-collegiate athletes! With the indoor track season wrapping and outdoor track right around the corner it’s time to take a hard look at getting yourself in a fresh pair of spikes! We have spikes for the majority of track and field athletes here at TRWS!
There are four important tips to consider when shopping for a spike:
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Ready to fly on the track?
- Spikes are a must-have for serious runners, but finding the right fit can be tricky! We know it’s not ideal that most spikes are unisex (meaning they’re sized for men), and as a women-owned business, we totally get the frustration. We believe all spikes should have dedicated women’s and men’s sizing! The good news is we do carry a selection of New Balance spikes specifically designed for women and men! For the rest of our styles (unisex), women should generally size down 1.5 sizes. So, if you’re a women’s size 9, a men’s size 7.5 should be a good fit. Let us help you find the perfect pair to unleash your speed!
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Choosing the right spike can make all the difference!
- We specialize in middle-distance spikes because they’re incredibly versatile. These all-rounders are perfect for everything from sprints and hurdles to the 3200! If you’re a freshman just starting out and exploring different events, a middle-distance spike is a fantastic choice. It’s a great way to cover your bases. Keep in mind, though, that specialized spikes exist for a reason! Sprint spikes aren’t ideal for anything under 400 meters, throwing spikes are designed specifically for throwing events, and high jump spikes are, well, just for high jump! Most athletes discover their niche and invest in these specialized spikes after they’ve gained some experience and know their events.
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How the spikes feel are important.
- It won’t feel great, but it shouldn’t cut off blood flow and be uncomfortable. You will likely run in a spike in one practice and then use them only when competing.
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Get a thin sock. Super thin.
- A spike is meant to fit sung unlike your trainers. The thinner the sock the better. Some athletes even go sockless in their spikes, but beware that this will lead to stinky shoes, so try one of our deodorizing sprays or sneaker balls!
See below for more information on the spikes we have for the 2025 season.
Where to Start
Picking out the right track & field spike is critical for optimal performance in the events you compete in. We carry track & field spikes/shoes for the following events:
Sprints: 100m, 200m, 400m and their respective relay events.
Middle Distance: 400m, 800m, 1600m, 3200m and their respective relays. These spikes also work for the following field events: Long Jump, High Jump, Triple Jump, Javelin, 100/110m hurdles, 300m hurdles and Pole Vault.
Long Distance: 1600m, 3200m, 5000m, 10000m.
Throws: Shot Put, Discus, Hammer, Weight Throw
Sprint Spikes
These spikes come recommended for sprint events because ideally you would be on your toes. Sprint spikes are built with as little heel cushioning as possible to reduce weight and shift weight towards the forefoot. Each of these spikes are built stiff and aggressive to make sure no movement gets lost between your foot and the ground.
Saucony Spitfire 5
Asics Hypersprint 8
New Balance Unisex SD100 V5
New Balance Women’s SD100 V5
Middle-Distance and Multi-Events:
If you are doing events ranging from 300m hurdles up to 3200m or field events such as Pole Vault, Long Jump and Triple Jump, we would strongly recommend these spikes. The additional heel cushioning helps with the longer track events and with more explosive events where you may land harder on your heel. If you are new to track and field and are uncertain what events you will compete in, a middle-distance spike is a great option as you can compete in a sprint and distance events with a middle-distance spike!
Saucony Velocity MP
Asics Hyper MD 8
Puma evoSPEED Star 9
New Balance Unisex MD 500 V9
New Balance Women’s MD 500 V9
Hoka Crescendo MD (while supplies last)
Specialty Spikes
ON Cloudspike 10000m – $104.95 (while supplies last)
Best suited for events from 800 meters to 10,000 meters, these running spikes provide the best cushioning while still maintaining a lightweight feel. Designed to take on more force over a longer period they’re made from more durable materials. Sometimes middle- and long-distance spikes are grouped together. This shoe has On’s most responsive and lightweight pebax foam, HELION HF, along with a unique full-length Speedboard plate made of a fiberglass-nylon blend. A great competitor against the Nike Dragonfly, and on sale since last season!
Saucony Unleash SD3 – $119.95
This specialty throw shoe is made specifically for the Shot Put and Discus events (Hammer Throw in college) and works well for both the Glide and Spin type throws.
This would be a shoe for someone who only does the Throwing events or is willing to have two or more competition shoes if in other events.
Saucony Soarin J 3 – $119.95
This shoe is made specifically for long jump, triple jump and pole vault. This Saucony spike features a PEBAX plate for optimal propulsion on the runway. This would not be as beneficial for short sprints as they are heavier and have a heel for better traction for jumping events.
Replacement Spikes:
At TRWS we carry a variety of replaceable spikes. Each length has its own use, and some are not allowed due to KSHAA, MSHSAA, and NCAA rules. (If you have any questions or concerns please check sites directly).
- Sprints
- Jumps
- Sprints
- Distance
- If athlete is unsure of which events they will be running this is the most versatile size
- Javelin
- Cross Country
- This length is PROHIBTED in all track and field events except Javelin
- Javelin and Cross Country
- This length is PROHIBITED in all track and field events except Javelin
Are spikes mandatory?
The Running Well Store Gurus get asked this question quite often. We all would answer that an athlete does not need track spikes to compete in Track and Field. But a runner, especially a new runner, needs a good pair of training shoes. These shoes will be worn everyday at practice and most of their running will be done in these shoes. A lot of throwers wear basketball, court shoes, or cross-training shoes to throw in. At The Running Well Store, we fit the shoe to the runner to make sure they are in a shoe that is right for them. You can come into one of our three locations (Lee’s Summit, Northland and Mission, KS) for a free stride analysis. No appointment is necessary, but if you would like to schedule an appointment, click here. We take in-person and virtual fittings. Want to do research online? We have a find my fit tool that will help you narrow down your trainer footwear options.
If you shop in-store at any one of our three locations through the end of March, we offer a student discount of 20% off to athletes in middle and high school, and The Running Well Store will guarantee our shoes for 30 days.
We hope to hear from or see you soon! As always, Run Well!!
About TRWS GURU Will
I’m a local runner from Kansas City currently living in Parkville. Running has been a big part of my life since I joined Oak Park High School’s cross country team in 2011. I ran collegiately at Park University and post-collegiately with Kansas City Smoke. I currently run competitively for First City Track Club based out of Leavenworth, KS. I’ve been a part of the Running Well Store family since 2015 as a fit guru, starting at the Barry Road location, and now as a product purchaser & operations lead at our Mission location.
Not certain if this shoe is right for you?
We understand! There are a lot of options of footwear on the market and deciding what model is the right model for your needs is not easy. We are here for you! You can come into one of our three locations (Lee’s Summit, Northland and Mission, KS) for a free stride analysis. No appointment is necessary, but if you would like to schedule an appointment, click here. We take in-person and virtual fittings. Want to do research online? We have a find my fit tool that will help you narrow down footwear options. We hope to hear from you soon!
