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.
The best running spikes in 2023
What are running spikes?
Running spikes are trainers with spikes on the sole for increased grip, helping 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.
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.
Track spikes are usually divided into sprint spikes and middle/long-distance spikes.
Sprint spikes are incredibly lightweight with minimal cushioning, so not designed for longer runs. They feature six to eight spikes on the forefoot for maximum traction and acceleration.
Longer-distance spikes usually feature six spikes and increased levels of cushioning.
Cross-country spikes are designed with more cushioning to support you over longer race distances and uneven terrain, as well as featuring a breathable mesh upper and more stability features such as rubber heel grips and grip for inclement conditions (which if you’re running in the UK, is most weekends through winter). Spikes usually number six, and are arranged in a horseshoe configuration. They are longer than track spikes to help cut through the mud and turf, and can be anywhere from 9mm-15mm in length.
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.
The best running spikes
Sprint spikes
Adidas Adizero Prime SP2 Shoes
Weighing a meagre 119g, 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.
Nike Air Zoom Maxfly
A full-length carbon plate 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. Seven spikes in a circular pattern provide the grip required as your legs up the torque levels.
Puma EvoSpeed Sprint 14
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 features a 3/4 length Pebax plate that adds rigidity and flex, meaning your legs pump faster by aiding energy return. Weight comes in at 184g, so it's not the lightest sprint shoe, but this in part is due to the synthetic leather upper which is designed for a snug fit.
Middle distance
Nike Air Zoom Victory
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, creating a bounce and propulsion you can feel. Designed for distances of 800m-5000m.
New Balance MD500v8
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 145g, it’s light enough to be almost unnoticeable on your feet, and a comfortable cushioned midsole reduces impact issues.
New Balance FuelCell MD-X
Constructed as an external carbon-fibre plate with six built-in spikes, the FuelCell MD-X 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, offering a minimum of 39 percent more rebound than New Balance’s Revlite midsole, according to the brand.
Long distance
Nike ZoomX Dragonfly
Those of a shy and retiring disposition should look away now. But what price is subtlety when you’re packing game-changing technology into a 125g super-spike that’s set numerous world records?
Complete with a carbon-fibre plate, encased within Nike’s lauded ZoomX foam, the Dragonfly 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 can give you wings.
Saucony Endorphin Cheetah
Who’s for a pair of cheetah-print spikes? Us, actually. This natty 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.
Asics Metaspeed LD
Imagine a pair of running spikes without, well, spikes. Welcome to the Asics Metaspeed LD, a spike-free track shoe so good you’ll wonder why you ever bothered screwing in those pesky metal accoutrements. Thanks to a featherlight design and full-length carbon plate, the feeling of propulsion under foot is right up there with some of the best super-spikes. But you get the added advantage – particularly useful over longer intervals or a 10K track race – of a little added padding. For those looking to tear up the track in relative comfort and stability, there may be no better option.
The best cross-country spikes
Kalenji Athletics Cross Country Shoes
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.
New Balance XC Seven v4
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.
Tested byRick Pearson
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).
