I’m 50! I’m a sprinter. Should I wear spikes?
Sprinting is not just for high school, college, and professional athletes. There is an entire subculture out there of Masters and Senior athletes with USA Track and Field starting at age 35 and the National Senior Games Association starting at age 50. Some of the athletes who participate in these sprinting events have been racing since they were kids, but many, if not most, didn’t come to the sport until their 50s or 60s. I’m one of those. I started seriously training as a sprinter at 61 and at every track meet, I hear the same question, “Should I get a pair of spikes?” Every single time.
Do I need spikes as a masters athlete?
The answer to that question begins with the “Why?” Why are you on the track? Many of the competitors aren’t really concerned about winning. Yes, it would be nice, but they are really there for the comradery, just getting out and being physically active while having a good time. If you fall into that category, then spikes may not be for you. But, if in addition to the fitness and fun, you have a burning desire to win, then it’s time to talk about upping your game, and that means spikes. Spikes don’t only help you run faster, there is a mental component. Changing out of your flats into your spikes tells your mind and body “It’s go time!” Wearing spikes tells everyone out there that you are serious and that you know what it means to leave it all out on the track.
Just having a burning desire to win, however, doesn’t mean you are ready to wear spikes, so before you “sprint” out to buy a pair of spikes, you need to do an honest assessment of whether your body is prepared for racing in spikes. Spikes are a tool like any other. Used properly, spikes will make you faster. You will be able to create more explosive starts, better grip the track, and engage in more efficient running mechanics. But, in exchange, more will be demanded of your body, from increased arm swing, to the power needed to generate propulsive force off the track as sprinters generate peak ground reaction forces of about 4 to 5 times their body weight with each step. Simply put, are you strong enough? And, if you are strong enough, how good are your sprint mechanics? Sprinting in spikes without proper sprint mechanics is a recipe for disaster, namely injury, often seen as a hamstring pull or a complete face plant on the track, neither of which is recommended. And, even worse, as an older athlete, recovery from injury is often prolonged and difficult, taking you away from the very thing you love, sprinting.
If you have a coach (and if you don’t, I highly recommend that you get one), you may have talked about wearing spikes and have been given advice similar to that here. If you train on your own, you may want to watch and / or talk with the successful athletes your age who wear spikes. Most of us will be happy to talk to you ad nauseam on the subject. If you can get a video of yourself on the track, even in flats, you or a fellow sprinter should be able to tell whether you are engaging in proper sprint mechanics. Is everything frontside? Are your knees coming up? Are you coming down on the ball of your foot under your center of mass to propel yourself off the track creating the triple extension, the simultaneous extension of the ankle, knee, and hip joints during the push off phase? What you don’t want to see is someone who is just trying to run fast resulting in lack of form, heel striking and overstriding. And if you are of a certain age, you will remember what Coach Mussabini said to Abrahams in the movie Chariots of Fire, “…Remember, overstriding – death for the sprinter. …”
How to choose the right spikes
So now that you have decided that you’re ready to add spikes to your sprinting toolbox, I’m sure you are wondering “Which spikes should I buy?” You can spend hours online researching “the best spikes” and reading about Hyper, Nike, Adidas, Puma et al., but the best spike is the one that works for you. Simply put, you want a spike for your distance, which at the Masters / Senior level will be anywhere from 50m to 400m, the lighter the better, and as aggressive as you can handle. Some companies will list the distances at which they believe a certain spike is best, others will have categories such as “sprint,” “middle distance,” or “long distance.” Many companies list the weight of the shoe in either ounces or grams, but even if a shoe weighs less, if it looks heavy, it will feel heavy, so don’t necessarily let the weight be the deciding factor. The aggressiveness of the spike is determined by the taper of the shoe. The taper is the upward angle of the toe region which allows space for the spikes as well as encouraging the athlete to run on the forefoot creating greater propulsion. The larger the taper, the more aggressive the shoe. As a new wearer, less taper will allow you to develop your sprint mechanics in spikes with less risk of injury.
Where should you buy the right spikes
Unfortunately, you probably won’t be able to go to your local sporting goods store and try on a variety of spikes, so that leaves the internet. Most people, understandably, will pick something that gets good reviews and is at their price point. If you can, when you go to a track meet, look around at what people are wearing and talk to them, especially those who aren’t wearing the big names. If they can tell you what led them to the shoe, what they like (or don’t) about the shoe, that may be helpful to you in making a decision. But again, the right spike is the one that is best for you. I’ve worn Adidas, Hoka, Saucony, and now, Trackspikes.co Hyper Carbon CP2, an aggressive spike that has been a game changer.
You’ve decided on your spikes and they have arrived, now what? Take them out of the box and admire them. Admit how cool they are, no one will judge you. Try them on. With or without socks is a personal choice, but if you go with socks, get socks that are designed to wear with sprint spikes. You want your spikes to fit like a glove, snug but not restrictive. Taking out the spikes and walking around on carpet or other soft surface will help you get a feel for the spike on your foot, as well as the angle of your body due to your heel being lower than your forefoot. If you automatically thought “Earth Shoes,” you know what I’m talking about. If the shoe feels good and you think these are the right spikes for you, you can move on to the track, but take it slow. You want to spend some time walking around and getting comfortable with the new feel. Do a couple of short sprints at 40 to 50 percent of your max velocity. Pay attention to your body and it will tell you whether you have weaknesses that need to be addressed. You also may discover that you have to do some things differently. When I switched to the CP2 and tried to stop the way I usually did, which was sort of a side-to-side motion, I landed flat on my face! Fortunately, it was in practice and happened so fast that even my coach missed it. Now, that’s an aggressive shoe. Needless to say, my stopping technique has changed. Bottom line, don’t go crazy. Most of your training will continue to be done in flats, but in making spikes an integral part of your speedwork, you will be running better and faster than you ever thought possible. So get out there and spike up! See you on the track.
If you need some help with deciding on the right spikes for you, contact the folks at Trackspikes.co. They’re here to help you be the best you can be.
About the Author
Jeanne Roy
Jeanne Roy is a former prosecutor who, upon retiring from the law, jumped into the fitness world with both feet. She has completed the NASM personal trainer program with a specialization in Sports Performance Enhancement, is a die-hard weight lifter, obstacle course racer, and sprinter with USATF Masters and the National Senior Games. She is the author of Spike Up, Becoming an Athlete at 60, and truly believes that it’s never too late.
