Choosing Your First Track & Field Spikes

Alert all parents: don't let spikes screw you up!

Are you a parent who has heard the PE teacher at school say, "She needs spikes this term." If this sounds familiar, then read on. Here are answers to the 6 most commonly asked questions:

Q: What type of spikes does my child need?

A: All spikes fall into 3 main categories:

If your child is running on track, then I strongly recommend that that until your youngster has stopped his or her growth spurts, go for spikes with a small heel, known as Distance Spikes, such as the Adidas Allroundstar Junior or Allroundstar Girl. Sprint Spikes are different. They don't have any cushioning under the heel, because the athlete needs to be on their toes when sprinting. Have a look at the Nike Zoom Rival S and you'll see it has less under the heel.

Q: Why go for distance spikes if I'm running 100m or doing long jump?

A: Younger athletes must protect their legs and heels. Inevitably they will be both training and racing in the same spikes. When doing a training session, it's almost a given that the heels will make contact with the ground, which can lead to pain if done on a consistent basis :-(

Q: How do I put the spikes themselves into the shoes?

A: Take your time! If cross threaded, it can be a nightmare to get them out again. Tip: Put a small amount of Vaseline around the screw part of the spike. This way they will glide in. Then remember to tighten before each training session, as the naughty screws can become lose.

Q: How should they fit?

A: When your child is still growing, aim for a half a thumb's width between the end of the toe to the end of the shoe. This way, you will be saving money and time :-) The last thing a parent wants is the hassle of having to buy two pairs of spikes in one season. Once the major growth spurts are over, go for a snugger fit.

Q: What length of spike should I put in?

A: It depends on the surface:

  • Tartan track: 5mm or 6mm
  • Grass Track: 6mm
  • Cross Country: 12mm or 15mm

Q: What's the smallest size available?

A: Size 1 UK

Do you want to know my 3 step guide to buying spikes... plus a BONUS tip? Then watch this video:

One more thing :-) I would be so grateful to get feedback from you and to hear how this has helped, so please leave a comment below.

Have a great week and happy running! All the very best.

Leave a Comment

Comment Form
  • CMarch 23, 2013 at 2:57am
    This is Great!!! Thanks so much for the advice. Excited to go buy my first pair.
    Please keep making videos,its really helpful!. Reply
    • Dipika SmithMarch 25, 2013 at 12:59pm
      Thanks so much for the response:) It's great to hear that the video has been useful to you. I'm sure you will love your spikes! Reply
  • ChandlerJuly 4, 2013 at 5:42pm
    I was looking for my first pair of spikes for distances around 100m-400m and long jump I'm 14 now and I don't know how big I should get my shoes (Im shopping online) Im a size 6 1/2 in my school/trainer shoes how big and what shoes should I choose? (Im a very fast runner) Reply
    • Dipika SmithJuly 5, 2013 at 3:22pm
      Hi Chandler, it's great to hear that you're going for your first spikes.

      Normally I would say go for a half size down from a training shoe. However, as you are still growing, I would suggest keeping to the 6.5. If you are using them for training, then go for a middle distance spike. A distance spike will give a little cushioning under the heel. But if you're keeping them for competition, then go for a sprint spike, as they are lighter.

      Have fun with them :) Reply
  • ParimalamDecember 2, 2013 at 11:15am
    Really its usefull at the right time.My kid is 13 years ols and doing 800,400 m events.With some enthuciasim I bought him Nivia spikes shoes.Now a days he is reporting pain the toe some times in the heel part.I bought him exactly the same size as his daily wear jogging shoes(4UK).

    This video is very helpful.Ours is just a school ground(ordinary red soil), and the meets are also takes place in the same type of grounds.So two types of nail is given with the shoes.ones is long ones and blen short ones.Which type to wear.

    Should I change the shoes to Addidas junior(distance spikes) as per your advice Reply
    • Dipika SmithDecember 3, 2013 at 1:01pm
      Great to hear that your son is enthusiastic, and just as great to hear how supportive you are of his athletics.

      I would suggest going with the shorter set of spikes for the harder surfaces, and just use the longer set if he trains on grass. Unfortunately it does sound like the lack of heel cushioning in his currant spikes, could be affecting the pain. For his next pair, I would definitely advise to going with a spike shoe that has a heel, such as the one you mention... Adidas Edge Arriba

      Enjoy the training season :) Reply
  • SheldonDecember 6, 2013 at 5:53pm
    If I am a forefoot striker, could I use sprinting spikes for 800m and mile races? Reply
    • Dipika SmithDecember 7, 2013 at 10:12pm
      Hi Sheldon, as a rule I would still suggest going for a spike with a little bit of a heel to it. Not only in case your heel does come down, but also because the construction of the middle distance spikes are designed to flex more in the middle of the shoe. The sprint spikes are generally more rigid under the arch, so that there's no movement in the foot when taking the bends at high speed. Therefore the middle distance spikes will be more comfy for your distances.
      I hope this helps. Good luck with all your upcoming training and racing :) Reply
  • deniseJanuary 23, 2014 at 9:40pm
    thanks alot for the info as i'm about to buy my 6 yr old son's first spikes. i was nor rol that before Reply
  • BeverleyMarch 10, 2014 at 2:07pm
    This is the best information that I have found after searching for days online. I will bring my daughter to your London store soon as she is going on a sports trip abroad with her school very soon and needs spikes. many thanks Reply
    • Dipika SmithMarch 10, 2014 at 5:14pm
      So glad you found us, Beverley. See you in store soon :) Reply
  • john dowlingMarch 14, 2014 at 12:51am
    As said before its the best advice I've come across after alot of searching my daughter is 8 and into cross country in her last race she complained she was slipping alot now I know there are no spikes under size 1 she's a j9 at the moment so has a while to wait before her first pair of spikes :( Reply
    • Dipika SmithMarch 14, 2014 at 5:14pm
      I'm sorry, John. I remember when I was little, I was in the same situation. Sending her lots of good luck and speedy growth ;) Reply
  • AliceApril 26, 2014 at 4:12pm
    should I wash my spikes if they get dirty Reply
    • Dipika SmithApril 28, 2014 at 11:58am
      Hi Alice, one of my colleagues wrote a great blog post on this. Check it out here » Reply
  • CharlieMay 8, 2014 at 1:04pm
    Hi there
    As much as I enjoyed the video it did not help me much
    My child is 12 years old and has recently taken up athletics.
    He is 6 feet tall and has size ten feet.
    He does a number of events long jump, high jump, 100m, 200m and shot put.
    Can you please recommend some spikes.
    One type that has been mentioned is the Adidas jump star.
    To be honest I have not got a clue where to start.
    Charlie Reply
    • Dipika SmithMay 8, 2014 at 3:48pm
      Hi Charlie, I would highly recommend going for a middle distance spike, ie. one with a heel, like the Adidas Techstar Allround
      Your son will be able to do all his events in these.
      The problem with going for a jump specific spike, is that he would then need another pair for the 100m and 200m. Once he's older and excels in one discipline (or when he stops growing)-that's the time to go for a specific event spike.
      Hope this takes away the confusion! Reply
      • DonnaAugust 7, 2016 at 4:34am
        Hi there

        I am looking at getting the Adidas kids allroundstar spikes for my son aged 9, as he mainly does sprinting but also a bit of jumping as well. For his school events here in OZ he is only allowed christmas tree or pyramid spikes not needle spikes, and I am not sure what spikes are on the Adidas kids allroundstar spikes and it does not say online. Would you know?
        Thank you. Reply
        • Dipika SmithAugust 12, 2016 at 4:21pm
          Hi Donna, the allroundstar comes with pin needles, not the christmas tree needles. However, you could purchase the shoes and then buy an extra set of spikes. The thread will be exactly the same so there would be no problem when screwing them in.
          Good luck :) Reply
  • NigeMay 23, 2014 at 8:56am
    I have Nike XC spikes which I bought from yourselves last year and they are a great fit. This year I am looking to run some track races, could I still use these and if so what spike length should I put in? Thanks a lot Reply
    • Dipika SmithMay 23, 2014 at 12:53pm
      Hey Nige, great to hear that you are enjoying your spikes. You can use XC spikes for track, no probs. The main difference is that they are slightly heavier than a track spike, but you'll still be quicker on the track compared with using trainers ;)

      Because XC spikes have a deeper groove, I'd use a 7mm spike when using them on the track.

      Happy fast track running! Reply
  • NatalieJune 6, 2014 at 5:26am
    I found this information very useful because whilst searching all the other sites haven't been so informative at all Reply
    • Dipika SmithJune 7, 2014 at 8:13pm
      Thanks, Natalie-great to have your feedback. Really appreciate it!
      Enjoy your summer of running :) Reply
  • DonnetteJuly 2, 2014 at 7:11pm
    My daughter is 13 years old and does the 100m sprint, she trains on track but sometimes uses grass, what spikes do i go for? Reply
    • Petra KasperovaJuly 3, 2014 at 11:51am
      Hi Donnette, if your daughter is an experienced sprinter, I would recommend regular sprint spikes such as Nike Rival S7 or Adidas Sprintstar 4. If she is new to sprinting, go for a little bit more cushioning and spikes such as Nike Rival MD7, Adidas Arriba Junior 4 or Women's. Adidas Arriba 4 Junior is a great, versatile shoe with nice cushioning for children. It comes up to size 6UK. As long as we are speaking about grass and not mud, track spikes should be perfectly fine. The actual spike size might need to be bigger for grass running, 9 millimeters should suffice.

      Hope this will help :-) Reply
  • Shakthi GirishJuly 16, 2014 at 6:26pm

    Nice video.

    Thanks for the tips.

    I remain thoroughly confused, though.

    1. I see spike shoes for my kids (9 & 7) which are both metal and some that look like rubber - which is better and safer?

    2. My kids will use their spikes for athletics training on a big track w/ field. They will run some, practice their long jump some, stretch and do some core training and then running again. What sort of shoes should I be looking for?

    3. Is there a sizing variation? For example, if my kids currently wear regular sport shoes at US size 3, should they buy the same size for spike shoes also?

    4. These shoes I buy need to be shipped to my husband in the USA and he will then bring them back to me for my kids here in India. Could you suggest some good stores in the USA? Online and offline are good.


    Shakthi Reply
    • Dipika SmithJuly 18, 2014 at 4:23pm
      Hi Shakthi, here are my answers to your questions, which I hope will take away the extra confusion:

      1) Usually the spikes which come with the spike shoes are ceramic. These are lighter, but in my experience, they don't last as long. So, start with what's in the box and then when they blunt down, purchase a set of metal spikes.

      2) This is the best way for kids to enjoy track and field-a little of everything. I'd suggest choosing a middle distance spike so that the slight cushioned heel gives some protection to young legs.

      3)I'd love to give you a definitive answer, but it's not always straight forward. Generally speaking, they will take the same size, or possibly a half size larger, depending on the brand.

      4) I don't have sufficient knowledge when it comes to other countries. However, we do ship abroad. If you would like further info on this, please get in touch with our mail department.

      Good luck! :) Reply
  • cgJune 3, 2015 at 3:47am
    Can you use the Nike Rival MD without the spikes? Reply
    • Dipika SmithJune 6, 2015 at 8:44pm
      It’s best to always use the spike pins in the spike shoes. This will increase the grip and subsequently your speed on the track will be faster :) If the spikes are not in the shoes, then debris can build up and ruin the spike plate. Enjoy your speed sessions :) Reply
  • LizzyJune 3, 2015 at 3:08pm
    great tips. still not sure what spikes to get my 10 year old daughter. she does biathlons so runs on the track, but also does cross country. can you recommend a pair that would be suitable for both disciplines, as im reluctant to buy her different pairs while her feet are still growing. thanks! Reply
    • Dipika SmithJune 3, 2015 at 3:20pm

      Hi Lizzy, I’d recommend the Brooks Women’s Mach. It’s a great spike for both. Being a cross country spike, it’s more hard wearing for muddy thorny conditions, but at the same time it’s a lighter than some of the other cross country spikes, so can be used on the track too. Hope this helps:)

      • lizzyJune 3, 2015 at 3:27pm
        Thanks for your quick response, but my daugther has small feet (size 3) and the spikes you recommend start at size 4. can you suggest any that are available in smaller sizes? Reply
        • Dipika SmithJune 3, 2015 at 3:38pm

          The smallest in the cross country now is a 3.5UK in the Saucony Kilkenny. They maybe worth trying, as the sizes can vary.
          As we go into the track season, unfortunately we can’t get hold of anymore winter spikes. So I’d suggest the best of the track spikes for your daughter would be an Adidas Junior Arriba.

  • Neil ByronJune 3, 2015 at 3:29pm
    My daughter has just started running at Wetherby running club and I need to get some spikes for her. the advice I was given was - 'For the spikes you get the ones that serve both the running track in summer and cross country - you have the same base shoe and then change the spikes - short for the track and long for the cross country and on grass training'. Could please advise on what would be best to get for her. She is taking around a size 3 1/2 to 4 at he moment. Do you have anything which would be suitable in stock?


    Neil Reply
    • Dipika SmithJune 3, 2015 at 3:40pm

      Hi Neil, I’d definitely go for a cross country spike as opposed to a track spike. When using the track spikes for cross country running, they can split prematurely as they aren’t designed for the harsher conditions. Cross country spikes are slightly heavier, but tougher and a better option for when kids are doing both summer and winter running in spikes. For more specific questions on what sizes we have in stock, you can check our website or contact us.

  • RodneyJune 3, 2015 at 3:30pm
    My son is 8 yrs old and weighs 52 pounds, He is a sprinter (400m and under), He currently practices and races in Nike Zoom XC spikeless shoes. Should he race in spikes to improve performance? I'm concerned that spikes will have a negative impact on his running, due to the fact that he runs flat footed, and is still growing and developing. I'm also worried that the spikes will be too uncomfortable for him. He loves the shoes that he currently races in, but I don't want him to be at a disadvantage when racing against kids that are wearing spikes. Reply
    • Dipika SmithJune 3, 2015 at 3:41pm
      Hi Rodney, definitely you are correct about children wearing spikes too much, as it can hurt them. As for racing, having the spikes can add speed due to the grip. They will not do any damage as they are worn for a short period of time. However, as a good middle ground, he could race in spikes up to 200m and then go to his other shoes for the hurdles and 400m. Reply
  • DeanJune 7, 2015 at 7:04pm
    Hi Dipika,
    Very useful tips. Some good questions and great answers below.

    My daughter has just started our local club and on your advice I will be going for the Adidas Arriba 4 Junior.
    The only question I have is that some sites state that spike shoes come very tight and you should purchase a size up from what there present shoe size is... is this correct?

    My daughters shoe size is 1.

    Thank you

    Dean Reply
    • Dipika SmithJune 15, 2015 at 4:56pm
      Hey Dean, great to hear that the post has been of help. With sizing, I’d suggest going larger than a dress size shoe (perhaps a half or full size), but usually the same as a running shoe size. I’m sure your daughter will have loads of fun with the club :) Reply
  • ArantxaJune 14, 2015 at 9:36am
    how do you know what size you are in track spikes cause I want to order my first pair, I've worn cross country spikes before, online not having to go anywhere to get them. Reply
    • Dipika SmithJune 15, 2015 at 4:14pm
      Hi Arantxa, the sizes are not too dissimilar to cross country spikes. However, I'd still suggest going up a half a size if you are looking at Adidas. The other brands tend to come up fairly true to size. Enjoy! Reply
  • Daffodil_DivaJune 30, 2015 at 5:12pm
    I do high jump, 300m and hurdles and am quite new to hurdles but love it. I would really like any recommendations for spikes. I also am size 6 so I would nee a 7 1/2 right? Reply
    • Dipika SmithJuly 1, 2015 at 8:03pm
      I’d suggest going with a middle distance spike. Basically anything with a bit of a heel to it, so your heels are protected when you do your 'run up' for high jump. As for size, it depends if you are still growing or not. For adults, one full size up is usually enough. Enjoy your summer of track and field :) Reply
  • DebbieJuly 9, 2015 at 11:34pm
    Which make of spikes should I look at? My 12year boy has wide feet and I always have problems buy trainers as we end up going one or two sizes up. Please advise?
    Thank you

    • Dipika SmithJuly 10, 2015 at 4:25pm

      Hi Debbie, I'd say that the Puma TFX Star Junior comes up a little wider. If your son is 5UK or above, then the unisex adult spikes will come up wider too, such as the Nike Zoom Rival D.

      I hope this helps.

  • AdrianJuly 18, 2015 at 7:38am
    Hi I bought some track spikes "asics hyper MD 6" to use in 400m to 1500m. Would they be okay to use for those distances. And what length spike do I use it I run on grass Reply
    • Dipika SmithJuly 18, 2015 at 1:17pm
      Yes Adrian, they should be fine. You could use 7mm spikes if the ground is firm, and 9mm if it's a little wetter. Reply
  • Paul ChealJuly 24, 2015 at 5:18pm
    Hi There,

    I have a female athlete of 13 who is size 7 and does the javelin, she has grown since she started year 8 but wanted to know what size javelin shoe she should get would a size 8 or 8.5 still be ok for her or is that too much. Reply
    • Dipika SmithJuly 25, 2015 at 3:24pm
      Hi Paul. It's a little hard for me to judge, but if she's a 7UK in her training shoes, then I think the 8 would be good. The 8.5 might feel too 'boaty'. Enjoy the rest of the season:) Reply
  • SanAugust 28, 2015 at 5:30am
    My son is 8.5 years. He has been chosen at the district level to run the 100m race. He has never used a spike shoe. We have a week to buy him the correct shoe and get a bit of practise. Which shoe will be best for him for the competition?
    Sydney Reply
    • Renata ChiatohAugust 28, 2015 at 3:26pm

      Hi San,

      How exciting! You must be very proud of him ;) If it's going to be your son's first pair of spikes, I would definitely go for a pair of spikes with a little bit of cushioning underneath the heel. Something like Adidas Arriba 4 Junior or Nike Zoom Rival MD. When children are not used to being on their forefoot all the time and when they land on their heels while running, it's important to have some cushioning there to lower the impact when they land. I hope you will find a great pair of spikes and good luck with the race!

  • P.Gajendra babuSeptember 24, 2015 at 11:48am
    I want 1 size spike shoes for my son Reply
    • Dipika SmithSeptember 29, 2015 at 1:43pm

      For size 1UK, a great option is the Adidas Arriba Junior.

      • ScottOctober 24, 2015 at 3:55am
        My son is starting track and his school will NOT allow spikes. He is a sprinter. What would be the best non-spike running shoe for speed and responsiveness. He is 13, 145 lbs and is neutral shoe wearer Reply
        • Dipika SmithOctober 24, 2015 at 3:56pm

          Hi Scott, hmm, that's bad luck that they don't allow spikes. It partly depends on what size your son is. If he's above a UK 6.5, then a lightweight racing flat would be good. However, if smaller, I'd suggest a junior minimal shoe, such as the Brooks Pure Flow. This is lighter than the average training shoe. Hope this helps :)

  • Ronelle EspachNovember 13, 2015 at 6:44am
    Hi my daughter is nearly 13 years old and runs the 800m, 200m, and 100m and always train barefoot because most of the surfaces are grass, but I want to purchase Spikes for her because when competing in other meets she runs on tartan. Which Spikes can I buy for her that will be suitable for both grass and tartan and how can I help her to get used to running in Spikes?? Thanks Reply
    • Dipika SmithNovember 13, 2015 at 5:00pm

      Hey Ronelle, all the track spikes will do the job. You can just change the length of spikes... 5mm for tartan track and 7mm for grass track. It doesn't take long to get used to the spikes, and I'm sure your daughter will love them!

  • MarcNovember 29, 2015 at 5:55pm
    What spike to buy for 800m? Is it short distance? Is it mid distance?
    Will Adidas Adizero Ambition for women do the job? Or is it more likelt for sprint run?
    • DipikaDecember 1, 2015 at 3:11pm
      Hey Marc, 800m is considered middle distance. So any spikes with a bit of a heel would work well. It usually comes down to how the spikes fit on your foot, as to which is best for you. Enjoy! Reply
  • Jo RobertsDecember 7, 2015 at 1:36pm
    Really good adivce. My ll yr old needs some spike for track and field and sprint, your guide to what to buy has proved very helpful - I now realise she needs an all round pair as she sometiems takes part in middle distance at her club. I expect I will be returning to this site as she progresses and needs more expert fitting shoes! Many thanks. Reply
    • Dipika SmithDecember 8, 2015 at 1:07pm
      Thanks Jo, so glad to hear that the info has helped. Sending loads of luck to your daughter! I'm sure she'll have a lot of fun in her training:) Reply
  • Iris BothaFebruary 14, 2016 at 5:46pm
    Thank you very much !!!!!!
    I searched everywhere and thank goodness finally found your site .
    Basic information . The right place to start . How to choose a spike
    AND the length of actual spike for different surfaces .
    Thank you . Reply
    • DipikaFebruary 15, 2016 at 1:36pm
      Yay! So glad to hear that the info has helped. Good luck with it all, and remember Run and Become is always here to help if needed:) Reply
  • MicheleFebruary 16, 2016 at 9:30am

    Really helpful.

    I am looking to buy my son his first pair of cross country spikes, he is 9 years old what would you recommend?

    Thanks Reply
    • Dipika SmithFebruary 16, 2016 at 3:36pm

      Unfortunately the companies don't make a specific junior cross country spike. It depends on what size you need for your son, as the unisex go down to a size 3UK. If this is still too big, then I'd suggest going for a junior track spike and then putting longer spikes into the shoes. Hope this helps :)

      • MicheleFebruary 17, 2016 at 10:52am

        He is a UK3 in school shoes at the moment. Do you have any particular recommendations.

        • Dipika SmithFebruary 17, 2016 at 12:13pm

          The Saucony Kilkenny goes down to a size 3UK, so I'd opt for that one. But I think he'd need to go up a half or even full size, as they come up small. Enjoy!

  • MaddieFebruary 24, 2016 at 9:58pm
    Thanks for the help!
    I'm 14 and have done 5 years of club athletics so I want to start specialising a bit more. I have had the adidas techstar allround and am getting some long jump spikes. But I also do 300m and 800m, is there a good spike that covers both those displines? Reply
    • Bhashini NeveFebruary 25, 2016 at 12:36pm

      Hi Maddie,

      You could try the Nike Zoom Rival MD or the Nike Zoom Rival D

      The MD is a bit lighter and more angled, to get you on your toes for the shorter distance but the D will give you a bit more cushioning under the spike plate for the longer distance. I think they'd both be fine for both disciplines, though.

      Best of luck with your running and jumping,
      (Dipika is on holiday right now)

  • NickyFebruary 26, 2016 at 12:01am
    Thank you! My child is 6 yo and just started track. I'm glad I found your site before buying spikes. Very helpful. Reply
    • Shankara SmithFebruary 29, 2016 at 11:12am
      Hi Nicky,

      There aren't many sights cuter than 6 year olds running on the track! I hope he / she has fun and falls in love with running.

      All the best
      Shankara (Dipika is on holiday at present) Reply
  • JoannaMarch 7, 2016 at 5:14am
    I have received a gently used pair of spikes for my daughter from a friend. We used it on grass around the house, but also in a driveway. It seemed that ends became blunted " screw like" flat not tapered. I am not sure if we have damaged those spikes or are these still good to use to run in the track events on tartan?
    We have extra spikes and tool included just I have no clue how to change those.
    Or the blunted ones are still good? Reply
    • Dipika SmithMarch 7, 2016 at 6:05pm

      Hey Joanna, great to hear that your daughter has some spikes. I'd say that blunted spikes are not good for the tartan track. Here's a link to another blog post written by a colleague of mine:

      How to Take Care of Running Spikes

      I think this will help to answer your questions :)

  • judithMarch 20, 2016 at 12:24am

    Hi. Thank you for the video it help me. But I have a question about what type of spikes should I buy for no son.
    He is 12 yrs old, is the second year he is on tracking, last year we don't buy spikes because I really was with no clue about spikes existences. But this time I really will love to but him some spikes. He runs 400m, jump, relay, but this time he is also going to do hurdles. So, I do not know what kind of spikes to buy. His coach told me to buy ones with cushion on the heel. Can you please help me with this. I need those by the 23rd.
    He wants a nike brand.

    Thank you very much.

    • DipikaMarch 21, 2016 at 6:45pm

      Hi Judith, that's great that your son is so inspired and excited to do track and field! If he's after a Nike spike, then I'd suggest the Zoom Rival D. This spike has the cushioned heel that his coach is talking about, which is a great option for the events he will be doing. Enjoy!

  • ShilohMarch 28, 2016 at 1:12am
    Hi I am a long distance runner but I do Cross Country and Track at school. In Track I run 100m and 800m and Cross Country I definitely need support. Can I make one or two pair of spikes work cvs one for each event? Reply
    • DipikaMarch 29, 2016 at 1:25pm
      Hi Shiloh, it really depends on how much you are doing of each activity. If track is once a blue moon, then you can get away with a pair of cross country spikes for both. I wouldn't suggest doing it the other way around, as the track spikes never hold up well in cross country. But if you are training a fair bit on the track in the summer, then you will need a pair of specific track spikes.
      Hope this helps :) Reply
  • JenniferApril 3, 2016 at 3:21pm
    Very helpful. Makes sense about the heel cushioning. Thanks! Reply
    • DipikaApril 4, 2016 at 10:54am
      Hey Jennifer, so great to hear that it's been helpful to you :) Reply
  • Kate Roberts-LilleyApril 6, 2016 at 8:14pm
    Thank you so much. This has been really helpful. Reply
    • Dipika SmithApril 18, 2016 at 12:38pm
      Thanks for the feedback, Kate. Great to hear that it's helped :) Reply
  • RachelApril 6, 2016 at 11:48pm
    Hello my daughter wears the saucony Kilkenny xc spikes but needs spikes for track. Can I put shorter spikes into the saucony? If so what length? Thanks Reply
    • Dipika SmithApril 18, 2016 at 1:08pm
      Hi Rachel, I'd say that maybe the 9mm spikes would be the best length, as the depth of the cross country spikes plate is greater than that of the track. Generally a 6mm would be long enough for track, but it would only just peek through on a cross country spike. Hope this helps! Reply
  • MarkApril 23, 2016 at 6:39pm

    I have two daughters. One is 10 the other 12. I am beginning to think about buying good value first spike shoes. The younger one does cross country and trains on Astro too. The older one prefers sprinting. Can you identify the best value for money spikes for each child?


    Mark Reply
    • Dipika SmithApril 26, 2016 at 1:39pm

      Hey Mark, I'd suggest the Saucony Kilkenny for cross country, and then depending on your elder daughter's size, either the junior Adidas Allround. Or, if she's above a size 5.5UK, then the Nike Rival MD. Until juniors reach 16 years of age, it's best to stick with a spike with a bit of cushioning in the heel, even when training for sprints.

      Hope this helps :)

  • jamesApril 26, 2016 at 6:51pm
    can i wear my spike shoes without spikes when i'm training in them? Reply
    • Dipika SmithApril 29, 2016 at 3:33pm
      Hi James, I'm afraid the spikes can not be worn without the spikes in. You would find that the spike plate would be destroyed quite quickly. Reply
  • AVPApril 27, 2016 at 8:12pm
    Thank you so much for this quick and informative guide, it is so helpful to understand the options and the particular needs and practicalities of children's running. Well done Runandbecome, still going strong. Reply
    • Dipika SmithApril 29, 2016 at 3:30pm
      Ah, thank you :) So great to hear your feedback. It's true, it's so important that we help the next generation to love sports and give them as much encouragement as we can. Reply
  • SimonMay 5, 2016 at 9:57pm
    My son is 13 and is looking for the best wide fitting spikes for the 100m. He wears a UK8 men's shoe size. Thanks Simon Reply
    • Dipika SmithMay 9, 2016 at 1:05pm

      Hi Simon. I'd suggest going for an 8.5UK in the Brooks PR Sprint, as they are nice and wide.

  • PentMay 7, 2016 at 3:31pm
    Hey there!

    Thank you very much for your information, its very helpful!

    But there's a question I would like to ask.
    I'm about to buy my first pair of spikes, the Adidas Techstar Allround 3. But since there isnt any store selling spikes near us I really dont know which size to buy.. My normal shoe size is 8-9 (US size), 39-40 (EUR size).

    If you can help or suggest anything, it would be so much helpful!
    Thank you Reply
    • Dipika SmithMay 9, 2016 at 1:12pm

      Hey Pent, great to hear that it's been useful. If you click on this link, and then click on 'Size Guide', then you can see what would be best for you. Generally speaking always size up with spikes.

  • ChristinaMay 13, 2016 at 11:24am
    Im after some advice on buying a pair of javelin spikes. They are for my 11 year old daughter who loves javelin but has recently competed in slippery/wet conditons. The information i have always been given when buying spikes is to go a size bigger than your normal shoe size to allow for growth & swelling in feet. Now my daughter is a size UK 8-8½ (normal shoe) should i apply the same when considering the spikes. I have bought javelin spikes before for my eldest daughter & hers are a size & ½ bigger than normal shoe size. So you see why im confused. Please help!! Reply
    • Dipika SmithMay 13, 2016 at 3:21pm

      Hi Christina, true enough. When running longer distances, (when our feet swell) it's best to go up in size compared with normal shoes. Spikes are different in the sense that they should be a closer fit than a running shoe, because when throwing, jumping or sprinting you don't want too much movement in the shoe. The reason to up the size for juniors, is so that they don't grow out of them too quickly. I don't know if I'm helping much! I'd suggest maybe a full size up from her normal shoe size might be the best place to start. If you can get to one of our shops, then our staff will be more than happy to help to ensure the perfect fit. I hope this helps :)

  • TracyMay 21, 2016 at 6:35pm
    Hi, I wanted to get my son his first pair of spikes and was looking at the Adidas allround star but he's a size 7 and they stop at a 6.5. I'd be grateful if you could recommend a pair that will do the same all round job. He's recently fallen in love with athletics and is training and competing on a man made track mostly sprinting and discus so far.
    Loved the video and thanks for your help.
    • Dipika SmithMay 23, 2016 at 5:08pm

      Hi Tracy, thank you for your kind comments. That's so exciting that your son is loving his athletics! As you mention, the junior spikes generally go up to a 6 or 6.5UK. So, for a good adult's start spike, I'd suggest the Nike Zoom Rival MD. These are very good for running and jumping, still offering some cushion under the heel. I'm sure he's going to be very excited to get his first pair of spikes... he's a lucky boy :)

  • AndyMay 22, 2016 at 8:31pm
    Hi, my 11 year old son is a sprinter and long jumper. I bought him a pair of Adidas Techstar 3 spikes but these are causing him a lot of heel pain, after as little as a single 100m sprint. You talk about needing to protect heels and I think he is a classic case as he has been growing fast recently. I therefore want to go for maximum cushioning, even if it sacrifices a little speed. What can you recommend? Thanks, Andy Reply
    • Dipika SmithMay 23, 2016 at 5:38pm

      Hi Andy, your poor little guy. So sorry to hear he's having heel pain. If I understand correctly he has the Adidas Techstar Allround, which is classed as a middle distance spike offering some cushioning under the heel. There's not really another spike which will give much more protection. I'd suggest one of two things;

      Either a heel pad that you could slip into the heel, such as a sorbothane heel cup. (The only possible draw back is that due to the extra hight from the heel pad, his foot may then slip slightly out of the back of the shoe.)

      Or, sticking with his training shoes and only using his spikes when racing. As we get older, we learn how to stay on the toes and then there's less pressure under the heel.

      If you would like any further assistance, please feel free to contact us at one of our shops and we will happily chat things through in more depth. I hope this helps.

  • caitlinMay 23, 2016 at 10:52pm
    hello I'm 13 a d I would like to buy spikes but I like to run 100m 200m 800m and the long jump know I'm a size 5.5 in trainers but what size should I get and what spikes would be best for me ??? Reply
    • Dipika SmithMay 25, 2016 at 4:18pm

      Hey Caitlin, great to hear you are having fun with your athletics :)

      If you are a size 5.5UK in your trainers, and you have a little extra space for growth, then I'd suggest sticking with the 5.5UK in your spikes too. However if your toes are on the end of your trainers, then they maybe a little small and so it's best to go for a 6UK.

      Here are a couple options:
      Adidas Allroundstar Girls
      Saucony Velocity

      Good luck with all your training!

  • CatherineMay 29, 2016 at 6:28pm
    Hello, I'm looking to buy some spikes for my 14 year old daughter, she does 200m, long jump and cross country, can you suggest some specific pairs for me to look at please Reply
    • Dipika SmithMay 31, 2016 at 4:43pm

      Hi Catherine, for jumping and track running she could try the Adidas Distance. And for cross country, she could try the Saucony Kilkenny.

      If you are looking to get just the one pair for both, then I'd go with the cross country. The track spikes are more delicate and so will not hold up to the muddy conditions that she may find herself in when running cross country.

      Enjoy :)

  • SandraJune 12, 2016 at 10:18am
    Phew!!! So glad I came across your video, my daughter is now 10 years old. She has been running since 9, she became the fastest runner in year 4. And now last week during the sport day she also became the fastest runner in year 5 and she has been chosen for district competition. During the race I couldn't help to notice that her normal Nike trainers kinda looked heavy even though she says she doesn't feel it but some how instinct told me to research it this morning and I found your video very helpful. Her runners are UK 5, she runs 100m, please advise the best spikes to buy that will be comfortable and light. Thanks Reply
    • Dipika SmithJune 13, 2016 at 1:28pm

      Hey Sandra, that's amazing :) Even though your daughter is competing in100m sprints, due to her age, I'd still recomend a spike with a little under heel cushioning. I'd suggest looking at the  Junior Adidas Allroundstar for girls.

      I'm sure she will be even more excited about athletics with a lovely pair of spikes.

      Thank you so much for searching and finding us. Have a great summer! :)

  • BettyJune 16, 2016 at 9:12am
    Can someone please help, my daughter needs Javelin spikes , she has really small feet and I have looked everywhere.
    They must come in children's sizes she is a UK 2 .

    Any help A S A P would be helpful.

    Thank you Reply
    • Dipika SmithJune 17, 2016 at 11:55am

      Hi Betty, you are absolutely correct in the fact that no company makes Javelin spikes this small I'm afraid. The field event spikes are always more difficult to get hold of, as they are such a niche part of athletics.

      I don't know how old your daughter is, but if she's still young, then I'd suggest going for something like the Allround Star, untill she is a little bigger.

      (The Javelin specific shoes generally start at a size 5.5UK.) I hope that helps :)

  • Bharath SolomonJuly 29, 2016 at 8:18pm
    Hi Dipika,

    Both my sons have started practicing athletics. The elder one will be 14 years this november and the younger one will be 10 years this august.
    The elder one has a shoe size of 9/9.5 depending on the brand of shoes. The younger fellow has a shoe size of 5. Both run 100, 200 and the long jump. The elder one also runs 1500 and 10 Km mini marathon.
    Please advice on the good normal shoes needed for practicing the above and also spike shoes needed whilst competing for the above events. This is will be their first time with spiked shoes.

    many thanks

    Bharath Reply
    • DipikaJuly 30, 2016 at 1:22pm

      Hi Bharath, as far as spikes go, I'd suggest the Nike Zoom Rival D for your eldest son.

      For your younger son, you could try the Adidas Allroundstar.

      As for training running road shoes, it's important to be fitted expertly. We offer a free Natural Gait Analysis.

      Good luck to both your sons. I'm sure they will be so excited to experience the feel of spikes for the first time :)

      • Bharath SolomonJuly 30, 2016 at 6:25pm
        Hello Dipika,

        Appreciate your quick response. As these kids are growing really fast - are the options given by you the best options as I will need to change the shoes in the next 6 months or so.

        What is your opinion on Adidas Tech Star compared to Adidas allroundstar.

        Can i get both my sons Adidas Tech star ??

        I shall definitely get back to you after Gait analysis for racing flats ( Thanks for the free analysis offered)


        Bharath Reply
        • Bharath SolomonJuly 31, 2016 at 8:37am
          The Elder kid has a flat foot whereas the younger one is a neutral/normal foot. so what would be the best racing flats for them ?

          Bharath Reply
          • Dipika SmithAugust 3, 2016 at 7:50pm

            Hi Bharath, I really wouldn't like to hazard a guess. Without going through our Natural Gait Analysis in store, I'm afraid that I couldn't comment as to which racing flats would be best. There are so many variables, and it takes time to really fit each individual with the correct shoes. The spikes are different because the fitting does not rely on watching the athlete in motion, as the spikes are not designed to offer any specific motion control. For any farther information, please feel free to contact us.

        • DipikaAugust 3, 2016 at 7:29pm
          Hi Bharath, the Allroundstar is the junior version and only goes up to a size 6.5UK. The Tech Star is the adult version. However the Tech Star has been discontinued and so limited sizes are available I'm afraid.
  • NorAugust 16, 2016 at 3:59pm
    I was wondering if it makes a difference whether I get unisex or women's spikes? Also I run a variety of events: 100m 400m and I jump triple jump, what kind of spike would you recommend? Reply
    • Dipika SmithAugust 17, 2016 at 11:51am
      Hi Nor, the main difference between the unisex and woman's is that the woman's spikes come up a little narrower at the heel, so it just depends on your foot shape. As you are running 400m and triple jump, you will need to go for a middle distance spike with a heel on it. The sprint spike would be fine for 100m, but not advisable for the other two disciplines. Happy training :) Reply
  • SarahAugust 26, 2016 at 4:12pm
    Good advice. Thanks Reply
    • Dipika SmithSeptember 5, 2016 at 3:23pm
      Thanks so much, Sarah. Great to hear that it's helpful. Enjoy your upcoming training session :) Reply
  • joshAugust 27, 2016 at 10:09pm
    I'm a 15 year old boy and i want to do 100m-400m and maybe long jump. I'm confused whether i should get sprint spikes or distance spikes. I read that you can use sprint spikes for all of these events so i feel it would be easier. What's your opinion? Reply
    • Shankara SmithAugust 29, 2016 at 3:51pm

      Hi Josh,

      The general rule is that if you can run the distances on your toes then you don't need a distance spike. The distance spikes have a small wedge of cushioned material under the heel, to protect you if you land on the heels. Sprint spikes do not have this cushioned protection.

      I would expect you to be best off in sprint spikes. At 15 you should have a good stride and cadence and be unlikely to use your heels even in the 400m. Certainly for 100M and Long Jump you'll be best off in Sprint Spikes. My only note of caution would be if you're using them for training sessions that see you do repeats of 400m - when you get tired you may end up landing a bit on your heels. However, as long as that was the exception rather than the norm you'd still be fine in Sprint Spikes.

      Hope that helps.


  • Dan ReynoldsAugust 29, 2016 at 12:35pm
    Hey, I have a question. I'm 15 and I'm running 400 and 800 (400 expert [8th in entire country])
    Shall I buy Celar 5's or maybe Ja Fly's ?
    My feet is 27 cm lenght, and I just don't know how do they fit on leg.

    Greetings and waiting for answer!! Reply
    • Shankara SmithAugust 29, 2016 at 5:50pm

      Hi Dan,

      Wow, that's impressive!

      I would actually recommend the Zoom Maxcat. It is designed for 400m and is a little more flexible than Celar and JaFly which are built with 200 and 100 in mind. The Maxcat is still powerful but gives you the flex you need for the bends. For 800 you'll probably be okay in the Maxcat too. Generally we'd recommend a middle distance spike but as you're probably keeping to your toes for 800 the Maxcat would be fine.

      If you're hooked on either Ja Fly or Celar then I'd go for the Celar as it's a little less powerful and therefore better for the longer sprints.

      According to Nike's size guide a 27cm length foot is an 8UK.

      All the best


  • DeanSeptember 7, 2016 at 2:16pm

    Could you recommend a pair of spikes for my daughter for cross country in a size 2 please?

    Thanks! Reply
    • Dipika SmithSeptember 7, 2016 at 6:11pm
      Hi Dean, I'm afraid that the cross country specific spikes start at a size 3UK. Until your daughter is a little bigger, you could go for a middle distance track spike shoe and use a set of 7mm or 9mm spikes (instead of the usual 5mm for track). When the track spikes are used for cross country, they generally do not last so long as they are lighter and less durable, but it may be the case that she grows out of them faster and so this would not be an issue.
      I hope this helps.

  • PollySeptember 19, 2016 at 7:49pm
    Could you recommend a pair of spikes for a 12 year old girl for cross country.
    Thank you Reply
    • Dipika SmithSeptember 22, 2016 at 12:01pm
      Hi Polly, I'm afraid that no brand makes a junior cross country spike. So the best option is to go for a track middle distance spike and put longer spike pins in, such as a 9mm length. The track spike shoes do not last as long with ware and tear, but generally speaking the kids grow out of them before the shoes have a chance to go. (The ladies cross country spikes start at a size 3UK.)
      Hope this helps. Reply
      • PollySeptember 22, 2016 at 7:52pm
        Thank you for your reply. She would need size 4 or 5 spikes. Would ladies spikes be suitable for a 12 year old or would it be best to choose a junior track spike?
        Thank you Reply
        • Dipika SmithSeptember 23, 2016 at 1:44pm

          Hi Polly, for your daughter's size the ladies would be perfect for her. I'd just advise to check there's enough space at the toes for a little growing room.
          Wishing her a great cross country season :)

  • KateSeptember 29, 2016 at 5:07pm
    Thanks so much for some sensible advice outlining what my child needs and the difference between the shoes. As a newbie to what is out there it's a great relief! Reply
    • DipikaSeptember 30, 2016 at 1:05pm
      Hi Kate, thanks so much for the feedback. It's always lovely to hear when parents inspire and support their budding junior athletes :-) Reply
  • KaterinaOctober 22, 2016 at 7:07pm
    Hi!! This is very useful as I really had no idea what the difference was between all the different spikes! My daughter runs XC and we have been advised to get her some spiked but it really is not easy finding them in size 2! I tried on your website and again couldn't find any! Could you help? thank you! Reply
    • Dipika SmithOctober 24, 2016 at 11:49am

      Hi Kateriana, lovely to hear that the info has been of use :) No company actually makes a junior cross country spike, and the smallest adults is a size 3UK. However, you can always go for the junior spikes, such as the Adidas Allroundstar Girls. Instead of using the spikes given in the box, (which will be 5mm for track) you can purchase a set of 9mm spikes to put into the spike plate.

      I hope this makes sense to you. Don't hesitate to get in touch if you need any further assistance.

  • JuliaOctober 24, 2016 at 3:59pm
    Hello. I need help finding the right shoes to wear for the 100m sprint. My track is like a rubbery track. Really it is my first time doing track. I'm a really fast sprinter like I run it in 13s, not at my max. I'm trying to find out what spikes to get, how they work. How do you know what size the actually spikes have to be. And I need some help. Maybe recommend a pair or two of shoes. My normal sneaker size is 6 and a half. Reply
    • Dipika SmithOctober 26, 2016 at 1:26pm

      Hi Julia, that's great that you are enjoying your sprinting. Sprint spikes should fit fairly snugly, so that you don't have any movement in the shoe. If you have space in your 6.5UK trainers, then you could try 6UK in the spikes. A couple of good spikes are the Zoom Rival S or the Sprintstar.

      Good luck with all your training sessions!

      • JuliaOctober 30, 2016 at 1:13am
        Hello again. I haven't mentioned before but what do you mean by trainers? When I'm not at school I just practice in my backyard on a grassy field, and I run it with just lightweight running shoes. Just shoes from target that just have foam sole. Thats all. What is a trainer? Do you need a trainer before spikes? I can get used to things very quickly. I'm a level 9 artistic gymnast also. So, I know that was a lot I didn't mention but. Reply
        • DipikaNovember 1, 2016 at 12:29pm

          Hi Julia, when I mention trainers, I just mean road shoes with some cushioning. It sounds like the ones you have at present are perfect for your needs. It's good to have these type of trainers swell as your spikes. Enjoy your training :)

  • YohanJanuary 5, 2017 at 3:13pm
    I just started triple jump.I bought a pair of spikes.There are two types of nails given with is long ones and blen short ones.Which type to wear? Reply
    • Dipika SmithJanuary 9, 2017 at 12:15pm
      Hi Yohan, to a certain degree it's up to each athlete to decide. Generally speaking, the heavier athlete will go for longer spikes. This will give them extra power for take off. I'd suggest trying different variations to see which best fits you and your training. Enjoy :) Reply
  • Jo allenFebruary 19, 2017 at 7:17am
    Hi I was wondering if Nike Brand track and field spikes come with the spikes and tool or do they have to be purchased separately- Reply
    • Petra KasperovaFebruary 21, 2017 at 10:36am
      Hi Jo, all of the Nike track shoes come with spikes, spike key and a Nike shoe bag, too ;-). Reply
  • JoannaMarch 1, 2017 at 9:51pm
    What kind of shoe do I buy for my son who is going to pole vault and run long distance? Please help. Reply
    • Shankara SmithMarch 2, 2017 at 4:13pm

      Hi Joanna, It depends how advanced / seriously your son is doing the pole vault. If he's just starting out then I'd recommend a distance spike like Nike Zoom Rival D 9 or Adidas Distancestar. These will provide good impact protection which is necessary for both PV and Distance and of the two the Adidas has a stronger spike plate which will give a tiny bit more propulsion for the PV.

      If he's more advanced then the Adidas Avanti is certainly worth considering. This has superior cushioning for extra protection over distance, which is also helpful for the PV run up. The Avanti also has a spike plate that extends further into the mid foot and heel and this slight extra tension aids take off for something like PV but also extra energy return in the latter stages of distance races when fatigue is taking its toll.

  • NileApril 10, 2017 at 2:04am
    I am a runner in middle school that will be doing 800, 1600, and 3200. I do not know what kind of spikes to get and what size. I already have my shoes but they did not come with spikes. What size spikes should i get? Reply
    • Marina PekhovichApril 11, 2017 at 10:34am
      Hi Nile,

      When running on the outdoor track you would normally use 6mm spikes whilst running on the indoor track usually requires 5mm.

      Running on grass you could go for longer spikes such as 9 mm or doing cross country in muddy conditions you could choose 12 mm and 15 mm spikes.

      Hope this helps! Enjoy your running! :) Reply
  • ElsieMay 8, 2017 at 6:07pm
    My spikes came with 7 screwable spikes pins for each foot but one out of the whole thing is grey and is not agreeable what do I do??
    • DipikaMay 12, 2017 at 4:05pm
      Hi Elsie, Generally speaking one only uses 6 spikes in each spike plate as this is the legal limit, so I wouldn't worry about it.

  • alexMay 9, 2017 at 9:37pm
    I'm in year 8, 13, and do high jump(main event) and sometimes a little long jump. I jump about 1.40 meters, but don't go to a club. However it is currently athletics season so i have competitions and training every week. Is it worth me buying spikes and if so which ones would you recomend Reply
    • DipikaMay 12, 2017 at 4:24pm

      Hi Alex, you are doing brilliantly! A pair of spikes could make a difference I think. I'd suggest something like the Nike Zoom Rival M. It is a versatile spike which can be used for field events and also track running. The spikes will offer better grip for take off. Good luck with your upcoming training and competitions :)

      • alexMay 29, 2017 at 5:41pm
        Thank you! Will give the spikes a try, appreciate the advice. :D Reply
        • DipikaMay 30, 2017 at 1:39pm
          Your'e most welcome, Alex. Have a great season :-) Reply
      • alexMay 30, 2017 at 6:11pm
        In terms of sizing i am a 7UK, however i have very narrow feet is it worth going up a 1/2 size? Reply
        • Dipika SmithMay 31, 2017 at 11:49am
          The spikes are generally on the narrower side anyway, so that they can hug the foot as much as possible. However, remember that you are no doubt growing fast, and so I'd suggest taking this into account so that you don't grow out of them before the end of the season. Have fun. Reply
  • colin mcqueenJune 19, 2017 at 7:56pm
    Some guidance on how each brand varies in size would be very useful, eg, I used to use a 7 in a nike road running shoe, now prefer addidas but need 7 1/2, and my racing flats are 8 in saucony. Now need a pair of track spikes for a one off 10,000 but dare not buy online as size variance not only from brand to brand but from road show to spike?? Reply
    • Dipika SmithJune 20, 2017 at 6:59pm

      Hi Colin, it's definitely tricky when the brands are constantly changing their sizing. However, I'd suggest going for the 7.5 or 8UK. In a spike, as they generally come up a little on the smaller size. If you are close to one of our stores, then you can always pop in and our staff can offer further advice.

  • OnderJune 24, 2017 at 9:55pm

    I am currently training for my first full marathon. I've been training on various surfaces and found track to be very useful. During this time I have considered purchasing a pair of spike trainers considering it'll be my first ever pair. I weren't to sure if they are as necessary for my distance running and weather they will be as useful.

    Usually my track sessions are only based on Cardio so I would do exercises such as Yasso800, Mile Repeats (Negative Splits). However if I intend on increasing my distance to 5k or 10k/15k runs. would you recommend having a pair of spikes and if so which ones? Reply
    • Dipika SmithJune 26, 2017 at 1:28pm

      Hi Onder, it's so great that you are incorporating speed work into your marathon training. It's something that many people overlook, and so I think it will most definitely give you an advantage.

      When it comes to spikes and the type of training you are doing, I don't think that you necessarily need a pair. I'd suggest maybe going for a pair of lightweight racing flats instead. These will offer you lightness and as they have less cushioning than a road shoe, you will have a more responsive ride.

      Have a great time in training and good luck with the marathon.

  • CeceliaJuly 20, 2017 at 7:44am
    I'm 13 yrs old and I have taken an interest in athletics since I started primary skwl.
    I went to a local athletics club when I started secondary but stopped going after the first year.
    I still have a HUGE interest in athletics (track events:200m+100m) but I have not been making any progress in athletics; in fact I have been getting worse!
    I have been thinking of re-joining that same athletics club and have been interested in some of the spikes used for sprinters(I'm shopping online).I'm not quite sure which one to get.(I'm a Uk size 6.5 and as you now know I'm a short distance sprinter).so what shoes should I get(a wide variety of track shoes suitable for my race plz)
    thanks a lot!!!! :) <3 Reply
    • Dipika SmithJuly 21, 2017 at 12:47pm

      Hi Cecelia,
      It's great to hear that you have so much enthusiasm for athletics. I'd recommend trying to get back to the running club. Group training sessions are very helpful for progress, as the coaches can offer valuable advice. The other reason for training in a club, (and perhaps this is even more important) is that you will be having fun with others who are also share your passion. Enjoyment is SO important. Focus on this, and then the progress will come :)
      As for the spikes, I'd suggest something like the Nike Zoom Rival M.
      It's best to have a little heel cushioning for training purposes.
      Good luck and enjoy :-)

      • BrianAugust 2, 2017 at 1:06am
        Hi there,
        My 9 year old qualified in zone-ran 15.3 on new balance fresh foam shoes.

        Will spikes give him a .5 second advantage.that he will probably need to qualify for regionals?

        He hasn't done any sprint training before but I'm thinking of giving him some training over next couple of weeks until Zone-mainly timed 40 meter dashes,plyometrics and knee lift drills.

        Can u recommend track spike for 100/200 meters for him-if I decide to buy he will be doing minimal training on them and only racing on them. Reply
        • Dipika SmithAugust 5, 2017 at 1:35pm

          Hi Brian, in my personal experience spikes do make a difference with times. However, everyone is unique and has their own journey with speed progression.
          If you were looking for a sprint spike, you could try the Zoom Rival S.

          I hope your son has a great rest of the season.

  • helenOctober 9, 2017 at 8:44am
    I just bought my 10 year old son an adidas all round spike shoes and it fits him right from the front as in there is half a big toe gap. The problem is that he is feeling his toes quite tight when compared to his normal running shoes. Is this how spike shoes should fit? thanks Reply
    • Shankara SmithOctober 9, 2017 at 2:01pm
      Hi Helen,

      Spikes should fit neater than road running shoes because you want as little movement of the foot inside the shoe as possible. However, as he is 10 and presumably growing apace, I would suggest you get the half size up and let him compare the fit. If the bigger size feels better to him then you’ll get a bit more life out of them and he will be fine. It could be that the fit is narrower too and that’s not as comfortable. A half size is such a small amount that it shouldn't make the shoe too big and hopefully will feel more comfortable.

      All the best
      Shankara Reply
  • MarcDecember 17, 2017 at 12:40am
    Thanks for this this has become a great help to find the right shoe and go through it
    • Dipika SmithDecember 18, 2017 at 4:12pm
      Hi Marc, so glad hear that it's been helpful! Thanks so much for writing :) Reply
  • HannahMarch 16, 2018 at 7:35pm
    I have a question:

    1. I am a beginner doing the 100m and long jumping, will the Nike Zoom Rival M 8 be good for me? I know these shoes are meant for long distance but they are also multi-purpose. What do you think?

    • Dipika SmithMarch 17, 2018 at 1:32pm

      Hi Hannah, I think that's an excellent choice. The Rival M 8 will offer you that little bit of cushioning under the heel which is vital at the beginning. You still get the added bonus of great grip on the track, but without hurting your calf muscles. Enjoy your new adventure :)

  • David HollinsApril 17, 2018 at 2:51pm
    I've just bought a pair of Karrimor run spikes SN74 for my son. He will be running 800m, 1500m & relays. He is 12. Have I bought the correct spikes for him? Reply
    • Dipika SmithApril 18, 2018 at 11:37am
      Hi David,
      We have never stocked the Karrimor brand of spikes, so I'm afraid I'm not familiar with them.
      All the best, and wishing your son a fun track season. Reply
  • BJune 20, 2018 at 10:06pm
    Hi, the information has been very helpfu, thank you. One question, my daughter is 11 and does middle distance running - she’s size 4 now, just outgrown her Adidas allroundstar pink spikes. Should she still be in junior spikes? I only ask as there is a lot more choice in the women’s but I’m guessing her feet might not be developed enough? Thank you. Reply
    • Dipika SmithJune 21, 2018 at 1:49pm

      Hi B, it's great to hear that your daughter is enjoying her athletics and that she has so much support. I'd suggest sticking with the junior spikes for now, until she grows a little more. The adult spikes are more technical, but until her body slows in its growing process it's best to say with the 'simpler' version in a junior spike.
      Wishing her all the best in her training and fun on the track :)

  • LynetteAugust 20, 2018 at 1:01pm
    Hi my daughter is 11 want to buy her first spikes. Was looking for a good pair that are all round from high jump, hurdles and running
    Thanks Reply
    • Dipika SmithAugust 21, 2018 at 12:28pm

      Hi Lynette, for a good all round spike, I'd suggest the Adidas Allroundstar. This is a great spike for junior athletes, which will offer a nice lightweight feel with a little cushioning under the heel. Enjoy :)

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