For sprinters and middle-distance runners aiming to optimize their performance, transitioning from training shoes to track spikes is an important step. Track spikes provide better traction, lighter weight, and a more explosive push off.
However, making the switch isn’t as simple as wearing a different pair of shoes. When done incorrectly, it can lead to discomfort and potential injuries. Let’s take a look at the best practices to ensure a smooth transition from training shoes to spikes.
Understand the Benefits of Track Spikes
Track spikes are specifically designed for speed and efficiency on a track. The main advantages of this style of footwear are:
Lightweight Construction
Track spikes are significantly lighter than training shoes, which can help to reduce fatigue during a race.
Improved Traction
Track spikes help to provide a better grip on any track surface, aiding in explosive starts and more efficient running mechanics.
Enhanced Form
Spikes encourage a forefoot or midfoot strike, which is ideal for sprinting and middle-distance running.
Increased Responsiveness
The stiffer sole and lighter materials help to transfer more power into your stride, making each step more effective, and helping you run faster than in regular training shoes.
Gradual Transition
Switching to spikes too quickly can strain your feet, calves, and Achilles tendons. Follow these steps to transition as injury-free as possible:
Start with Shorter Sessions
- Begin by wearing spikes only for short drills or strides (50-100 m) rather than full workouts.
- Gradually increase the distance run in spikes over a period of 2 to 4 weeks
Incorporate Spikes Into Workouts
- Use spikes for one workout a week, such as an interval or speed session.
- Do your warmups in your training shoes, and then switch over to your track spikes for the workout. Avoid any long runs in your spikes until your body is fully used to them.
Monitor Your Body
- Pay extra attention to any signs of discomfort, particularily in the calves or Achilles tendons.
- If pain or discomfort occurs, reduce the intensity and/or frequency of spike usage.
Alternate Footwear
- Continue to use your training shoes for general runs to allow your feet to recover from the increased stress of wearing spikes.
Strengthen Your Feet and Lower Legs
Spikes engage muscles in your lower legs and feet more intensely and in different ways than when running in training shoes. Strengthening these areas can help to prevent injuries:
Calf Raises
Add both single-leg and double-leg calf raises to build strength.
Toe Taps
Sit or stand and tap your toes repeatedly to help strengthen the small muscles in your feet.
Balance Drills
Practice balancing on one foot to improve stability and engage your foot muscles in ways they aren’t used to being engaged.
Resistance Band Work
Use resistance bands for exercises such as ankle dorsiflexion and plantarflexion to target the ankle and foot muscles.
Foot Rolling
To help relieve tension and improve flexibility, roll a small ball under your feet several times a week. Some runners have to add this into their full-time workout once they complete the transition to track spikes.
Track Workouts With Spikes
Once you’ve begun to get acclimated to wearing spikes, you can begin to incorporate them into your key track workouts:
Sprint Workouts
- Example: 8 x 100m sprints with 2-3 minutes recovery.
- Focus on explosive starts and maintaining your form at higher speeds.
Middle-Distance Intervals
- Example: 6 x 400m at race pace with 1-minute rest.
- Practice consistent pacing and efficient stride mechanics.
Race Simulations
- Use spikes for time trials to replicate race-day conditions.
- Gradually incorporate longer distances to build up endurance while wearing spikes.
Plyometric Drills
- Perform bounding, skips, and high knees in spikes to enhance your explosive power and coordination.
When to Use Training Shoes Instead of Spikes
Even once you’ve made the transition over to track spikes, training shoes should still have a place in your routine. Continue to use your training shoes for the following:
Warm-Ups and Cool-Downs
The extra cushioning training shoes help reduce the impact on your joints.
Long Runs and Recovery Runs
Comfort and support are the most important aspects to remember during these runs, so training shoes should still be worn for these runs.
Cross-Training Activities
Opt for training shoes during non-track workouts or gym sessions.
Off-Track Workouts
Use training shoes for runs on uneven surfaces or when transitioning between different terrains.
Common Mistakes to Avoid
Transitioning Too Quickly
Changing over to running in track spikes too quickly can lead to overuse injuries, even if you’ve never dealt with them while wearing training shoes.
Ignoring Discomfort
\Minor pains can easily escalate into serious injuries if they are ignored and not addressed.
Wearing Spikes for Long Runs
Spikes lack the cushioning needed for extended periods, increasing the strain on your feet and lower legs.
Neglecting Recovery
Failing to stretch and recover properly after track spike workouts can lead to tightness, and if not dealt with properly, injuries.
Making the transition from training shoes to track spikes is an exciting milestone in your running journey. By gradually integrating spikes into your routine, strengthening your lower legs, and maintaining your equipment, you’ll help to set yourself up for success on the track.
Remember to listen to your body and make adjustments as needed, as your performance and health go hand in hand. If you push too hard while transitioning and get injured, you may need to start the process all over again once you get back to running. It is best to take it nice and slow and allow your body to fully adjust to your new track spikes.
