A BEGINNER'S GUIDE TO RUNNING SPIKES

Whether you're planning to hit the tracks to boost your endurance or considering taking up cross-country running in the hills and on the trails, have you considered a pair of running spikes? Running spikes are designed to give you the additional grip and stability you need to stay on track and propel yourself forward - helping improve your running times and give you the confidence to push yourself further.

With different styles for short sprints, middle-distance runs, and long cross-country marathons - finding the running spikes to suit your run is never easy. From choosing the right type to pin length and fit - we've compiled our running spikes buying guide to include everything you need to know to buy the right pair of spikes for you. So all you need to do is get out there, and get running...

Ideal for short distances at speed, Sprinting Spikes are best for 100-metre to 400-metre sprints on a track. The lightest running shoes on the market, sprinting spike running shoes are designed to put runners on their toes and are usually quite stiff with little to no cushioning at the heels. The spike plate at the front will have the maximum number of pins to take more force and provide as much grip as possible - ideal for toe-off.

Still lightweight, Middle-Distance Spikes have more padding at the heel for greater cushioning, making them ideal for 800 to 1500-metre distance runs. They're less rigid than sprinting spikes, and the spike plate is not as far forward on the toe, allowing for a more moderate speed.

As they say on the tin, Long-Distance Spikes are best suited for events from 1500 to 10,000 metres, providing the best cushioning while maintaining an airy, lightweight feel.

Designed to take on more force over a longer period, they're made from more durable, heavier, materials. Long-distance spikes do not feature the same aggressive spike plate as some short and middle-distance spikes and are more built for longevity than quick propulsion.

With slightly more cushioning than your typical track spike, Cross-Country Spikes are developed for running on grass in off-road trail events. Typically used with longer spike pins, cross-country spikes are designed with more ankle support and a more secure fit for uneven, varied terrain.

Spike Studs, or 'Spike Pins', come in a range of shapes and sizes for various terrain types:

• 5mm - For use on Tartan Tracks during track and field events.
• 6mm - For use on Tartan and Grass Tracks during track and field events.
• 9mm - For use on Cross-Country Trails.
• 12mm - 15mm - For use on Cross-Country Trails in wet and muddy conditions.

• Ensure you get the right fit of running spike for your feet and your run. If in doubt, come in-store and chat with one of our experts, or book a Gait Analysis appointment to find the right running shoes for you.
  
  
• Always carry spare spikes. When you're heading out for an event, make sure you check your pins frequently as they can wear down as quickly as 3 months, especially on concrete or other hard surfaces. Ensure you only wear your spikes on the track or at a cross-country event on a soft surface to avoid wearing them down early.
  
  
• Running spikes are a snug fit, so whether you wear socks or not is up to you. Going sock-free however can increase your chance of blisters so we recommend a thin technical sock to get the best of both worlds.
  
  
• Always break in a pair of running spikes before competing to reduce your risk of injury. Running spikes have a negative heel drop, putting extra stress on your forefoot increasing your risk of plantar fasciitis, Achilles tendonitis, and shin splints.