They both provide the same benefit — the better your feet grab the track or trail, the faster you can propel yourself. Spike shoes help you run faster by being versatile. For example, sprinters typically put the spikes under the toes, where they spend most of their time in a sprint.
Those who need all the traction they can get in a few tight turns, such as in the meter race, might line the inside of the left foot and the outside of the right foot with spikes. Cross-country runners can get the speed they need spacing the spikes all over the shoe bottoms.
Spike shoes tend to be lighter than other types of running shoes, and the lighter weight means you can pick up your feet faster without as much fatigue. These include the , and meter dash for outdoor events. There are some variations in those distances for indoor events. Hurdling events may be considered sprint events as well. Hurdling events include the and meter hurdles, and the meter high hurdles. Most athletes who compete in these events wear a sprinting spike or cleat.
Sprint spikes are designed to help you to achieve maximum speed; that means they are made as light as possible. Manufacturers usually cut out all of the cushioning in the heel and leave little cushioning elsewhere. RunFresh notes that sprinters are supposed to run more on their toes for speed, so cushioning in the heel is not necessary. Sprint spikes can be made with either a flexible or stiff spike plate or spike attachment.
This option is a matter of personal preference; the more flexible the plate, the less support you'll have at the front of the shoe. Sprint shoes can vary in the number of spikes they have -- varying between three and eight spikes -- depending on the size of the spike plate and the manufacturer.
Spiked shoes for longer sprints and middle distance are slightly larger and more comfortable than sprinter spiked shoes. The soles are fuller and offer more support, especially in the heel. They also have spikes that are used and changed like sprinter spikes.
Pin-shaped spikes are suitable for these distances, but longer spikes can become heavy during longer runs and drag along the track, while too short of a spike might not give the grip needed to accelerate and pass. Some runners substitute some of the spikes for studs for comfort and running style.
The length can be adjusted to suit your running style. Most high schools and colleges run on tracks with modern surfaces, but sometimes you will have to run on an older track or a less-than-ideal surface.
Most of the time these surfaces will be harder than the newer tracks, and adjusting your spike size and type is key. A shorter pin spike works better on harder tracks; longer spikes tend to drag and can slow you down. Some sprinters will substitute some of the spikes for studs on harder track surfaces. Always try to warm up and learn the conditions of the track before the race if possible and adjust accordingly.
Based on preference, spikes and studs can be mixed and matched into different positions in the shoe. Some sprinters like to have spikes near the toe of the shoe with studs or shorter spikes near the ball of the foot to increase traction at the toe and reduce drag while running.
Some middle-distance runners will use studs instead of spikes on the outside of their foot for added comfort and more traction in the turns. It is mostly up to the athlete what they choose, but spikes are definitely needed in sprinting to get the most acceleration, speed and overall performance.
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