Running 101 How To Pick And Put Spikes On Track Shoes Track Spikes

Sprinting spikes are best for 100, 200, and 400 meter events. 6mm spikes are best for track and field events and are the most versatile spike. Spikes come in many lengths, but spikes longer than 6mm are actually illegal on many tracks. [4] X Research source

Middle distance spikes are ideal for 800, 1500, 1600, and mile distances⁠—but can also be used for 400 and 2 mile events. They’re the best option if you’re not sure about what events you’re competing in, or if you compete in a wide range of events.

Long distance spikes are recommended for distances of 1500 meters to 10000 meters.

9mm spikes give a good grip for cross country running in muddy and wet conditions. You may want to go with 12-15mm spikes for very muddy conditions.

Remember that the number of spike holes varies depending on what kind of track spikes you have.

If your shoes are new, you won’t need to remove any old spikes. Make sure you unscrew every single old spike before you begin putting in the new ones.