Do Running Spikes Make You Faster

Running spikes are a staple in the world of competitive running, and they have been used by athletes for decades in an attempt to gain that extra edge. But do running spikes really make you faster? As a passionate runner myself, I have always been fascinated by the impact that footwear can have on performance. In this article, I will delve deep into the science behind running spikes and share my personal experiences to answer this burning question.

The Science Behind Running Spikes

Running spikes are designed with one primary goal in mind – to maximize traction and minimize weight. These shoes feature sharp, pyramid-shaped spikes on the sole, which penetrate the track surface, providing an increased grip. The spikes are strategically placed in areas where the foot exerts the most pressure during running, such as the toes and forefoot. This design allows for better propulsion and reduces the chance of slippage.

Furthermore, running spikes are lightweight compared to regular running shoes. The reduced weight helps runners conserve energy and allows for faster foot turnover. This can lead to improvements in speed and efficiency, especially in shorter distance races where every split second matters.

My Personal Experience

Having competed in various track and field events, I have had the opportunity to test the impact of running spikes firsthand. When I first started using spikes, I immediately noticed a difference in my performance. The added grip gave me the confidence to push harder off the ground and maintain my speed through turns. Not only did this result in faster times, but it also allowed me to feel more connected to the track, almost like my feet were glued to the surface.

However, it is important to note that running spikes may not be suitable for everyone or every type of race. For longer distances, such as marathons or half-marathons, the weight difference between spikes and regular running shoes becomes more significant. The added strain on the muscles and joints caused by wearing spikes for extended periods could potentially lead to discomfort or even injury.

Choosing the Right Spikes

When it comes to choosing the right running spikes, there are a few factors to consider. First and foremost, the type of surface you will be running on plays a crucial role. Different spikes are designed for different track surfaces, including rubber, grass, and tartan. It is essential to select spikes that are compatible with the surface you will be competing on to maximize their effectiveness.

The length of the spikes is another consideration. Shorter spikes, typically around 5mm, are suitable for tracks with a harder surface, while longer spikes, around 9mm, are better for softer surfaces. It is worth experimenting with different spike lengths during training to determine which works best for you.


In conclusion, running spikes can indeed make you faster, but the extent of their impact depends on various factors. They provide better traction, reduce weight, and improve efficiency, especially in shorter distance races. However, it is important to assess your own running style, race distance, and the type of track surface before deciding to invest in a pair of spikes. Ultimately, comfort and performance should go hand in hand, and finding the right balance is key to optimizing your running experience.