Choosing the Right Shoe & Spike
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Finding the right shoe in track and field is like finding
the perfect training partner—it’s there to support you in the heat, cold, rain
and snow and is by your side through every practice and competition. But having
the wrong shoe can hinder your performance and even lead to injury.
Regardless of the shoe, there are a few things to keep in mind when evaluating a new pair of shoes:
The Different Types of Shoes for Runners
There's a lot more that goes into finding the right shoe beyond picking a pair with an appealing design. Here's a breakdown of the different types of shoes in terms of the structural and performance differences:
Motion-Control Shoes: These shoes are for those who overpronate (pronate) moderately or severely. Motion-control shoes give the maximum rearfoot control and extra support on the arch. Runners who are heavier, bigger and/or have low arches will benefit best from these shoes. It will provide plenty of support and durability.
Cushioned Shoes: These are ideal for athletes who need maximum midsole cushioning and minimal arch support. Don’t buy these shoes if you overpronate. Athletes using this type of shoe usually have moderate to high arches.
Performance Training Shoes: Wear these shoes if you need something in which you can train and compete. These shoes are light, well-balanced and are suitable for racing, speedwork or daily training. Moderate overpronators can also train and race in some of these shoes. A lot of mid-distance runners will use these shoes on speed-workout days.
Racing Shoes: Most athletes will only wear this shoe on the day of competition. It is usually a lightweight, exceptionally fast shoe reserved for races. If it is used during practice make sure you don’t have any injuries.
Stability Shoes: These shoes are for athletes who need medial arch support and good midsole cushioning. The stability shoe is best for athletes who are mild to moderate overpronators and need more support and durability.
How to Tell if you Overpronate (Pronate)
Overpronating is when your feet roll inward too much. It is more common amongst bigger, heavier athletes with flat feet. To find out if you overpronate, take off your shoes and set them on a table with the heels facing towards you. If the heels are straight and tall, you do not have an overpronation problem. If the heels tilt inward (toward your arches) you are probably an overpronator.
Preventing Overpronation Injuries
Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner's knee, plantar fasciitis, and Achilles tendinitis.
If you're an overpronator, here are a few tips to help you find the right shoes for your feet.
• Wear shoes with straight or semi-curved lasts
• Look for motion-control or stability shoes with firm, multi-density midsoles and external control features that limit pronation
• Use over-the-counter orthotics or arch supports
How to Tell if you Underpronate (Supinate)
If you notice excessive wear on the outside of your shoes, you may be guilty of supination.
Supination (or underpronation) is the insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.
Runners with high arches and tight Achilles tendons tend to be supinators. Shoes will wear on the entire outside edge, and the side of the shoe becomes overstretched. If you place shoes on a flat surface, they tilt outward.
Preventing Underpronation Injuries
Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.
If you're an underpronator, here are a few tips to help you find the right shoes for your feet.
• Wear shoes with curved lasts to allow pronation
• Look for lightweight trainers as they allow more foot motion
• Check for flexibility on the medial (inner) side of the shoe
Supinators should do extra stretching for the calves, hamstrings, quads and iliotibial band.
Spikes for Runners
When someone mentions “spikes” in track and field, he can mean the shoe or the pins that go into the shoe. Here are the different types of spike shoes available for track and field athletes.
You will need to replace the spikes in your shoe throughout the year, especially during the track and field season when you use your spikes the most. Try not to wait until the spikes are stubs, because it is a lot harder to take the pins out. Some athletes will change their spikes every competition to make sure it is as new as possible.
The most popular spikes are:
Another item you will need to with your spikes is a spike wrench. One wrench will usually fit around all spike sizes. Use this tool to replace and put in your spikes.
Throwing Shoes
Throwing shoes should be flexible with a wide, flat-bottom sole. Unlike running shoes, it should be snug with little toe room, but should not bend inward
For beginners, an alternative to any event-specific shoe are cleats or tennis shoes. However, using these shoes is not recommended. When seriously competing or practicing for any of these events, it's a good idea to get a shoe made specifically for that event.
Jumping Shoes
The shoe used for the triple jump, long jump and pole vault is very similar. Many shoes are made to fit any three of these events. The jump shoe is flexible and offers midsole support for the sprint down the runway. There are usually six to eight spikes at the front of the shoe. If you do buy a pole vault-specific shoe, it will have an 8mm heel-to-toe offset to enhance the transition from running to vaulting.
Similar to the javelin shoe, the high jump shoe usually has spikes in the front as well as on the heel. A strap goes across the top near the ankle to provide better stability and a better lockdown. According to the IAAF, the heel of the high jump shoe cannot be more than 19mm thick.
Try Before You Buy
Remember to always try on shoes before you buy them and that’s why it’s best to go to a local sporting goods store that specializes in running shoes and spikes. They have the expertise that can best help get you into a shoe(s) that fits your foot mechanical needs.
The fact is that shoes and spikes fit differently depending upon the brand and style. For example: You may wear a size 10 running shoe but only a 9 or 9 ½ in spikes.
If you purchase it online, make sure the pair is returnable in case it does not fit. The last thing you need to do is waste your time and money on shoes that won’t help you become a better athlete.
Don’t be misled into believing that the best deal is to always purchase your shoes online. Some of the best deals are from the local specialty running shoe store, check with them first.
Of course, always speak with your coach first to ensure that you are given the right direction.
Regardless of the shoe, there are a few things to keep in mind when evaluating a new pair of shoes:
- Don’t buy based upon if they look pretty or cool,
buy based upon your foot mechanics type (supinator, pronator, normal, heal
striker, forefoot striker, midfoot stirker, etc.) and needs.
- Wear the same type of sock that you would
normally use in a workout or competition.
- Wiggle your toes when the shoe is on. It should
feel comfortable, but not loose.
- There is no ‘break-in’ period with shoes. It
either feels good when you put it on, or it doesn’t. If it doesn’t, these are
not the right shoes for you. Yes,
depending upon the upper material the shoe may loosen up a bit but not
much. Too tight can cause blisters and
circulation problems. Too loose can
cause motion control issues and other running mechanical issues.
- Go to sporting goods store that specializes in
running and knows how to analyze and fit you in the shoe that fits your foot mechanic
needs.
- Go for a quick stride or practice your
throwing/jumping technique while still in the store. Doing this will give you a better feel of how
the shoe will perform during your event.
- Ask your coaches for his/her recommendation of
the local running shoe stores in your area.
- Once you find a running shoe that meets your
needs and keeps you injury free – stay with that shoe brand and style.
- Shoes, just like car tires wear out with
mileage. It is recommended to buy new
shoes for every new sports season and if you are a high mileage runner it is
recommended that you buy new shoes every couple of months. Remember, even the right shoe can
create problems and injury if you don’t replace them when they are worn out.
The Different Types of Shoes for Runners
There's a lot more that goes into finding the right shoe beyond picking a pair with an appealing design. Here's a breakdown of the different types of shoes in terms of the structural and performance differences:
Motion-Control Shoes: These shoes are for those who overpronate (pronate) moderately or severely. Motion-control shoes give the maximum rearfoot control and extra support on the arch. Runners who are heavier, bigger and/or have low arches will benefit best from these shoes. It will provide plenty of support and durability.
Cushioned Shoes: These are ideal for athletes who need maximum midsole cushioning and minimal arch support. Don’t buy these shoes if you overpronate. Athletes using this type of shoe usually have moderate to high arches.
Performance Training Shoes: Wear these shoes if you need something in which you can train and compete. These shoes are light, well-balanced and are suitable for racing, speedwork or daily training. Moderate overpronators can also train and race in some of these shoes. A lot of mid-distance runners will use these shoes on speed-workout days.
Racing Shoes: Most athletes will only wear this shoe on the day of competition. It is usually a lightweight, exceptionally fast shoe reserved for races. If it is used during practice make sure you don’t have any injuries.
Stability Shoes: These shoes are for athletes who need medial arch support and good midsole cushioning. The stability shoe is best for athletes who are mild to moderate overpronators and need more support and durability.
How to Tell if you Overpronate (Pronate)
Overpronating is when your feet roll inward too much. It is more common amongst bigger, heavier athletes with flat feet. To find out if you overpronate, take off your shoes and set them on a table with the heels facing towards you. If the heels are straight and tall, you do not have an overpronation problem. If the heels tilt inward (toward your arches) you are probably an overpronator.
Preventing Overpronation Injuries
Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner's knee, plantar fasciitis, and Achilles tendinitis.
If you're an overpronator, here are a few tips to help you find the right shoes for your feet.
• Wear shoes with straight or semi-curved lasts
• Look for motion-control or stability shoes with firm, multi-density midsoles and external control features that limit pronation
• Use over-the-counter orthotics or arch supports
How to Tell if you Underpronate (Supinate)
If you notice excessive wear on the outside of your shoes, you may be guilty of supination.
Supination (or underpronation) is the insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.
Runners with high arches and tight Achilles tendons tend to be supinators. Shoes will wear on the entire outside edge, and the side of the shoe becomes overstretched. If you place shoes on a flat surface, they tilt outward.
Preventing Underpronation Injuries
Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.
If you're an underpronator, here are a few tips to help you find the right shoes for your feet.
• Wear shoes with curved lasts to allow pronation
• Look for lightweight trainers as they allow more foot motion
• Check for flexibility on the medial (inner) side of the shoe
Supinators should do extra stretching for the calves, hamstrings, quads and iliotibial band.
Spikes for Runners
When someone mentions “spikes” in track and field, he can mean the shoe or the pins that go into the shoe. Here are the different types of spike shoes available for track and field athletes.
- The sprinter’s
spike is the lightest track shoe. There is usually no padding on the heel.
The shoe is stiff to help keep the foot dorsiflexed or ‘keep you running on
your toes.’ The spikes are located on the toe and ball of the foot. These shoes
are usually used for distances of up to 400 meters, however some mid-distance
runners are using a sprint spike.
- Middle
distance spikes have some cushioning at the heel and the shoe is slightly
more flexible than the sprint spike. It is still very light, but the sole is
less rigid.
- Long
distance spikes generally have more cushioning and are flatter and heavier
than other racing shoes. However, it is still lighter than a regular running
shoe.
You will need to replace the spikes in your shoe throughout the year, especially during the track and field season when you use your spikes the most. Try not to wait until the spikes are stubs, because it is a lot harder to take the pins out. Some athletes will change their spikes every competition to make sure it is as new as possible.
The most popular spikes are:
- Pyramid
Spikes These are mainly used for cross-country races on dirt and grass. But
many sprinters will use pyramid spikes if needle spikes are not allowed. They
do not wear down fast and will also do well on the track. The most popular size
is a ¼-inch.
- Needle
Spikes These spikes are used on all-weather tracks and generate great
traction. The most popular size is 3/16-inch.
- Christmas
Tree Spikes A mix between a pyramid spike and a needle spike, Christmas
Trees are quite popular amongst sprinters. However, you should always check the
meet rules to see if you can use these spikes, as some tracks do not allow
them. They usually come in ¼-inch.
Another item you will need to with your spikes is a spike wrench. One wrench will usually fit around all spike sizes. Use this tool to replace and put in your spikes.
Throwing Shoes
Throwing shoes should be flexible with a wide, flat-bottom sole. Unlike running shoes, it should be snug with little toe room, but should not bend inward
- Hammer
and Weight Throw: The ideal shoe has a smooth. This will allow a more
natural contact with the side edges of the foot while you are rotating in the
circle.
- Discus
and Spin Shot: Heel roundness is not as important because the throwing
action is on the balls of the feet. Instead, the best shoe has a broad, flat,
wide base. The sole should also have some texture or made with a tackier rubber
so it has a better grip of the throwing ring surface.
- Glide
Shot: The best type of shoe should be slightly curved and has a wide, flat
heel. This will help your lateral balance and help prevent you from wobbling
back and forth. It also makes it easier to place the heel against the back of
the circle rim.
- Javelin:
Javelin shoes or boots come in low-cut, high-cut and mid-cut. It is modeled this way to provide more support and
protection around the ankle of your
plant foot. The javelin shoe has 11 spikes, usually seven in the front and four
at the heel. According to the IAAF, the maximum number of spikes allowed on a
shoe is 11, and they cannot exceed 12mm in length.
For beginners, an alternative to any event-specific shoe are cleats or tennis shoes. However, using these shoes is not recommended. When seriously competing or practicing for any of these events, it's a good idea to get a shoe made specifically for that event.
Jumping Shoes
The shoe used for the triple jump, long jump and pole vault is very similar. Many shoes are made to fit any three of these events. The jump shoe is flexible and offers midsole support for the sprint down the runway. There are usually six to eight spikes at the front of the shoe. If you do buy a pole vault-specific shoe, it will have an 8mm heel-to-toe offset to enhance the transition from running to vaulting.
Similar to the javelin shoe, the high jump shoe usually has spikes in the front as well as on the heel. A strap goes across the top near the ankle to provide better stability and a better lockdown. According to the IAAF, the heel of the high jump shoe cannot be more than 19mm thick.
Try Before You Buy
Remember to always try on shoes before you buy them and that’s why it’s best to go to a local sporting goods store that specializes in running shoes and spikes. They have the expertise that can best help get you into a shoe(s) that fits your foot mechanical needs.
The fact is that shoes and spikes fit differently depending upon the brand and style. For example: You may wear a size 10 running shoe but only a 9 or 9 ½ in spikes.
If you purchase it online, make sure the pair is returnable in case it does not fit. The last thing you need to do is waste your time and money on shoes that won’t help you become a better athlete.
Don’t be misled into believing that the best deal is to always purchase your shoes online. Some of the best deals are from the local specialty running shoe store, check with them first.
Of course, always speak with your coach first to ensure that you are given the right direction.