The Best Track Spikes for Distance, Mid-Distance, Sprinting (2024)

Today's track spikes offer performance-enhancing cushion and bounce as well as ground-gripping traction. Photo: Cory Smith

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Whether you’re getting ready for a race or a hard workout, the process of spiking up stirs a familiar excitement and anxiety for what’s to come: your body instinctively knows it’s time to perform. If you want to compete at your best in track and field, spikes are essential—and today’s are better than ever.

Here are our top picks from this spring’s options, what you need to know about choosing a track spike, and the technology behind today’s super spikes.

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$112 at Nike $160 at Running Warehouse

Ideal Events: 800 to 10,000 metersWeight: 4.4 ouncesSpike Pins: 6

Still the best all-around, elite-level track spike for distance runners, the Nike ZoomX Dragonfly is suitable for all track events 800 meters and longer. The Dragonfly’s stiff sole and moderately aggressive forefoot rocker promote smooth and efficient transitions, making the spike the unanimous favorite among our middle- and long-distance testers. A thick layer of Nike’s highest-energy-returning foam, ZoomX, embedded with a full-length, curved, slightly-flexible Pebax plate, delivers cushioning and rebound. “No other spike provides a ride that feels as smooth and effortless rounding corners and sprinting straightaways as the Dragonfly,” one tester noted. “It’s worth every penny.”

$100 at Running Warehouse

Ideal Events: 3000 to 10,000 meters, and steeplechaseWeight: 5.2 ouncesSpike Pins: 4 non-removable

A strong contender for the best overall long-distance spike, the New Balance LD-X impressed us with its liveliness and bounce. Instead of sandwiching the curved carbon fiber plate completely in the midsole, the plate is exposed under the forefoot and doubles as the spike plate. This places more cushioning above the plate, directly underneath your forefoot. The result is a second-to-none spike experience more attuned to the bouncy ride of road super shoes. The shoe’s permanent, built-in spikes received mixed reviews: some applauded that they didn’t need to screw in spikes, while others questioned their longevity. Up top is a one-piece, ultra-lightweight engineered mesh upper that one tester described as “secure and comfy—wrapping the foot in a sleek design without unnecessary added material that might cause friction or rubbing.” Its water-shedding ability makes it also ideal for the steeplechase.

$90 at Running Warehouse

Ideal Events: 5,000 to 10,000 metersWeight: 3.7 ouncesSpike Pins: 4

At sub 4 ounces, the Saucony Terminal VT came in as the lightest track spike we tested. It is also, surprisingly, the most cushioned. Best suited for longer-distance events, the Terminal VT relies on an embedded, slightly flexible Pebax spike plate (instead of a rigid carbon fiber one) for structure and stiffness. “It doesn’t force you up on your toes, but there’s enough flexibility and midfoot to forefoot roll to help promote an efficient stride,” said one tester. The light, bouncy PEBA-based midsole foam underfoot felt more protective and cushioned than most spikes we tested, reminding us somewhat of a road racing flat. Testers noted the comfort of the thin see-through mesh upper, but said it fit on the smaller side. If you prefer an ultra-lightweight track spike that runs more like a thinly cushioned road racing flat (in contrast to the forward sling-shot action of carbon fiber-plated spikes), these are for you.

$150 at Running Warehouse

Ideal Events: 1500 to 10,000 metersWeight: 4.8 ouncesSpike Pins: 6

Offering the most underfoot flexibility of all the distance spikes listed, yet still providing a springy lever, the Brooks Hyperion Elite LD emerged as our go-to spike for long distance races and track workouts when seeking a more sensitive experience. The semi-flexible carbon fiber plate with ample nitrogen-injected midsole cushioning delivered a ride both protectively cushioned and responsively speedy. “It keeps my legs from getting beat up too badly, while still having the backbone to run fast and aggressively when needed,” noted one tester. The consensus among our entire testing team was the longer the event the better the Hyperion Elite LD performed, with one tester noting they “really start to shine in the 5k.”

$180 at Hoka

Ideal Events: 3000 to 10,000 metersWeight: 5.8 ouncesSpike Pins: 6

With an impressive 25 millimeters of high-energy PEBA midsole, the Hoka Cielo FlyX stands out as the most cushioned track spike on the market, meeting the precise legal stack height limit set by the World Athletics Organization. Testers appreciated the abundant cushioning during long track workouts and extended track races such as the 5k and 10k, reporting that they felt less strain on the legs compared to traditional thin-soled track spikes. Still, even with all that foam underfoot, one tester said, “It’s probably the fastest pure distance spike I tested…it was shocking to see that I was faster and running with lower perceived effort compared to other spikes tested.” The shoe features a robust composite plate that serves dual roles as a spike plate and a biomechanical lever. Its stiff, aggressive, rockered profile delivers a prescriptive yet smooth rolling motion. However, unlocking its full potential requires a touch of power. One tester noted, “the more I ramped up my speed, the more the spikes gave back.”

$75 at Running Warehouse

Ideal Events: 400 to 5,000 metersWeight: 7.1 ouncesSpike Pins: 4

Only some people need—or will even benefit—from pricey super spikes. For runners who want a versatile, reliable, well-made traditional distance spike, the Nike Zoom Rival is one of the best-value picks on the market. Taking learnings from Nike’s top-end Dragonfly, the new Zoom Rival features a slightly more aggressive rocker shape to help with toe-offs while also using lighter materials than the previous version to reduce overall weight. An external Pebax spike plate under the forefoot adds a touch of rigidity to maintain performance form, while still allowing a more natural flex than the Dragonfly to accommodate novice, less powerful runners. A full-length, energetic EVA midsole provides just enough cushioning to ensure a comfortable ride. A young high school runner focusing on anything over 400 meters can’t go wrong with this time-tested favorite.

$100 at Running Warehouse

Ideal Events: 400 to 3000 metersWeight: 4.2 ouncesSpike Pins: 6

The Saucony Endorphin Cheetah impressed our testing team more than any other track spike we’ve seen in the last two years with its combo of comfort, power, and light weight. “Over short distances, I could maintain significantly higher velocity in this spike compared to others I tested,” raved one tester. An embedded, stiff carbon-fiber plate and a six-pin Pebax spike plate work harmoniously with a generous layer of extra-springy, PEBA-based, PWRRUN HG foam. “Every step was firm and powerful, with exceptional stiffness that maximized performance,” said another tester. These spikes, however, keep you on your toes, losing their magic if you can’t maintain a powerful, forward-balanced, forefoot stride. But those strong enough to handle its aggressive geometry could feel, as one tester reported, “like I was running on clouds,” and find that the Saucony Endorphin Cheetah is, as another tester claimed, “the fastest middle-distance spike on the market.”

$190 at Running Warehouse

Ideal Events: 400 to 3,000 meters (and maybe 5,000 meters for some)Weight: 4.6 ouncesSpike Pins: 6

If you push off powerfully, the Nike Air Zoom Victory is one of the best choices to propel your next middle-distance PR. Nike packed this shoe with high-end tech, including a full-length carbon-fiber plate embedded in ZoomX foam and a large, forefoot Zoom Air unit that combines pressurized air and tightly stretched fibers to create an explosive ground response. “Every stride feels powerful and full of spring, lifting your confidence and vaulting you forward,” reported one tester. Best for the advanced runner, the aggressively tuned spike is a sharp, precise tool requiring a strong, forward-focused stride. Those who can handle the stiff rocker profile will be rewarded with a “springy, lightning-fast tour of lane one.”

$180 at Running Warehouse

Ideal Events: 800 to 3000 metersWeight: 5.4 ouncesSpike Pins: 6

Designed to encourage a forefoot strike pattern, the Brooks Hyperion Elite MD is ideal for middle-distance runners seeking flexibility under the arch while still maintaining a stiff forefoot. This flex pattern pays dividends to runners with strong feet and a powerful toe-off in the form of a more sensitive, supple ride. With the cushioning strategically placed more in high-impact areas under the metatarsals and less under the heel, one tester observed, “This shoe urges me to get up on my forefoot and blast off.” Whenever he maintained this posture, he said the cushioning felt perfect. The upper is an extremely comfortable porous woven mesh that’s friendly enough on skin to run sockless.

$150 at Running Warehouse

Ideal Events: 800 to 3000 metersWeight: 5.9 ouncesSpike Pins: 6

The Metaspeed MD features both an embedded carbon fiber plate and a composite three-quarter length spike plate, providing a stiff and guiding sensation. “The feel isn’t entirely rigid—there’s a softness to the landing—but the aggressiveness of being on your toes is evident with every stride,” said one tester, who added, “With some knee drive and push-off, however, the Metaspeed MD feels surprisingly smooth with a sharp snap. Testers unanimously agreed that the shoe’s fit is long and exceptionally narrow, from the heel to the midfoot, with minimal to no arch support. This is great if you’re confident up on your toes, but it can lead to instability for those who aren’t. Some testers absolutely loved these track spikes, with one setting a 400-meter PR in them, while two others struggled with the fit. We recommend these for runners with long and narrow feet who are comfortable running on their toes and prefer a stiff platform.

$80 at Running Warehouse

Ideal Events: 400 to 10,000 meters and cross countryWeight: 4.9 ouncesSpike Pins: 6

The Hoka Crescendo MD was, hands down, the most comfortable spike we tested, making it a great option for long track workouts, multiple event meets, and the novice track athlete. This is a spike you can wear all day. With a stiff, rockered Pebax spike plate under a thick stack of compression-molded EVA, the Crescendo MD feels more like a lightly cushioned, exceptionally stable road racing flat than a track spike. While it may not have the pop of more expensive super spikes, even our most experienced testers enjoyed the stable, buttery smooth ride it provided. Increasing their versatility, these also could double as a fantastic cross country spike.

$190 at Running Warehouse $190 at Nike

Ideal Events: 60 to 400 meters, hurdlesWeight: 5.7 ouncesSpike Pins: 7

Coming in as the preferred track spike for all sprint events, the Nike Max Fly is every bit a super spike. A two-chambered pressurized Zoom Air unit in the forefoot sits beneath a full-length carbon-fiber plate, creating a ride that “feels more like you’re running on bouncy pillows rather than a thin, stiff spike plate,” according to one tester. The responsive foam and pressurized air units in each midsole result in a soft, cushioned ride that another tester said, “Makes sprinting feel less harsh, allowing you to attack the ground more.” The downside of all that cushioning? A wobbly feeling out of the starting blocks. But once you get used to how they respond, a tester raved, “no spike is more comfortable.”

$100 at Running Warehouse

Ideal Events: 60 to 800 metersWeight: 5.9 ouncesSpike Pins: 6 non-removable

A top choice among our sprint testers, the New Balance FuelCell Supercomp SD-X is a propulsive sprint spike that also softens impact with a generous amount of cushioning. A full-length curved carbon fiber plate sits on the bottom of that cushioning—rather than embedded in the middle—and doubles as a spike plate with built-in, permanent spike pins. While the ride is softer and bouncier than most sprint spikes, one tester said the rocker design “makes it feel like the spikes are launching you forward each step.” The knit upper with TPU overlays wrapped testers feet securely, but all noted that the fit was a little snugger and narrower than other sprint spikes. This wasn’t an issue for short durations, but they warned that the shoes caused minor irritations during prolonged workouts.

$290 at Diadora

Ideal Events: 60 to 3000 metersWeight: 6.3 ouncesSpike Pins: 7

Crafted with the precision of fine European dress shoes, these track spikes offer premium materials and performance. Made by the venerable (founded in 1948) Italian athletic shoe brand, Diadora, the Velocita Carbon quickly emerged as one of the most versatile spikes we tested. Suitable for sprint and middle-distance events up to 3k, testers praised them for their comfort and more voluminous, accommodating fit. If you struggle to find a wide, higher-volume track spike, look no further. Underfoot, a thin layer of PEBA midsole is assisted by a stiff, curved, embedded carbon fiber plate. In terms of performance, this combo was “so reactive that I felt like I hardly had to put any effort into the sprint as the energy seemed to return each step I took,” exclaimed one tester after her track workout.

$150 at Running Warehouse

Ideal Events: 60 – 400 meters, hurdlesWeight: 5.8 ouncesSpike Pins: 7

Suited for intermediate or advanced sprint and hurdle runners, testers praised the Asics Metaspeed SP for its comfortable-fitting, forward-slinging demeanor. Equipped with a thin layer of Asics’ FFBlast Turbo cushioning and an embedded stiff carbon fiber plate, our lead sprint tester described the Metaspeed SP as “quite stiff, yet not excessively harsh on the body.” The stiff plate resulted in a ride that felt like it was propelling him aggressively forward rather than bouncing vertically, which he reported lead to a longer stride length and faster paces. Another tester said, “My feet rolled forward with no effort at all.” Also appreciated was the breathable and comfortable upper, which one tester described as “supportive yet soft and breathable enough to wear without socks.”

$60 at Running Warehouse

Ideal Events: 60 to 400 meters, hurdlesWeight: 6.5 ouncesSpike Pins: 6

At less than half the price of high-end sprinting spikes, the Under Armour Kick Sprint 4 is an absolute bargain for novice and emerging sprinters. The three-quarter-length Pebax cleat plate delivers powerful propulsion without feeling too stiff and harsh, as many entry-level spikes often do. Credit the thin, one-piece layer of EVA-based midsole that softens powerful ground strikes and converts them into explosive takeoffs. Meanwhile, a breathable yet supportive synthetic mesh upper secures your feet like the cockpit of an F-16 fighter jet. Overall, these spikes offer comfortable padding, moderate stiffness, and considerable durability, making them a favorable option for high school athletes participating in sprinting or hurdling events.

Given the vast differences in how each spike feels and performs—even in various models from the same brand—and the snug, connected fit you want from a performance shoe, you have to try a spike on and run in it to evaluate whether it works for you.

But first, you need to determine which type of spike will work for your preferred events. Track spikes are divided into three categories: sprint (optimized for 60 to 400 meters), middle distance (400 to 3,000 meters), and long distance (3,000 to 10,000 meters). These distinctions are not absolute, and some runners may find a spike works well for them outside their intended event category.

Paul Lang, senior manager of footwear merchandising at ASICS, explains that the distinction is based primarily on how they move with the foot. Sprint spikes, Lang says, “are built with a stiff spike plate, usually running the length of the shoe, to provide rigidity underfoot and promote power transfer and propulsion.” These stiff plates feature an aggressive forward-leaning geometry that helps sprinters stay on their toes. Sprinting spikes will also have a more structured upper than distance models. Lang explains that this locks down the foot to harness the incredible amount of power created by the sprinter’s explosive moments.

“A middle-distance spike,” Lang says, “maintains an aggressive geometry that helps the runner get to their midfoot for an efficient, powerful gait, but typically the plate will only run one-half to three-quarters of the length of the shoe, to allow slightly more flex and comfort over the multi-lap races.” The uppers tend to be light and flexible, prioritizing comfort and efficiency over power. Long-distance spikes tend to offer even more flexibility than middle-distance spikes and typically have more cushioning through the midsole for increased comfort during long track races.

After sorting out what type of spike you need, the choice comes down to fit and personal preferences on cushioning, stiffness, and geometry. Of these, sole rigidity seems to vary the most between spikes. Knowing whether you prefer a stiff sole or a more flexible one will go a long way in helping you find the ideal track spike. Typically, more experienced runners who stay up on their toes and push off powerfully will favor a stiffer and more curved spike.

“If you’ve never worn spikes before, find something that fits the foot comfortably and allows the feeling of natural movement,” Lang says. “If you’re not yet decided on an event group, a middle-distance spike is the most versatile and can be used across sprints, hurdles, jumps, and distance.”

Many of our highlighted options fall into the category of super spikes, new models that are more comfortable than previous options and may enhance performance and reduce recovery times. What makes these shoes different from the minimalist spikes tracksters have worn for decades?

When designing a spike, Elliott Heath, footwear product manager for Nike Running, says that he and his team are always seeking the perfect balance between four main inputs: weight, cushioning, stiffness, and containment, which means how well the shoe holds the foot. Until recently, designers focused on making spikes increasingly minimal while retaining their ability to grip the track and secure the foot. The resulting thinly padded soles “beat up your body at the cost of performance,” Heath says. Stiff forefoot plates, incorporated into outsoles, served to generate more power by extending runners’ push-off.

In the past four years, however, big changes have happened around cushioning, Heath says. New foams have allowed designers to put more cushioning into track spikes without adding excessive weight. These new foams are not only lighter, they also rebound more effectively than ever before. So although you sink into the soles underfoot, you can still push off powerfully.

Taking cues from road-running super shoes like the Nike Vaporfly 4%, brands have created spike models with highly cushioned midsoles, combining new lightweight, energy-returning foams with embedded, curved plates that act in a novel way to stabilize and optimize the foam’s response. Enter the super spike.

High school, collegiate, national, and world records have all fallen since the advent of the new spikes, suggesting that they enhance performance, like their road-shoe counterparts. That said, scientific evidence on the spikes’ effect isn’t entirely clear. In a recent paper, researchers from the University of Massachusetts concluded that due to the more complex metabolic demands of track events, designing valid studies to quantify the benefits of spikes is more difficult than measuring the effect of marathon super shoes. Lacking such studies, it’s possible that recent fast times might also be due to other factors, like better training during the pandemic.

Even if we can’t say scientifically that super spikes will make you faster, they feel like they do. Scott Burns, head track and field coach at Downingtown West High School in Pennsylvania and an elite masters runner, believes that the investment is worthwhile for any experienced runner looking to optimize performance. Other testers unanimously agreed with Burns; all found a marked improvement in perceived performance benefits when wearing the more expensive spikes.

Yet possible benefits have to be balanced with the price tag and a runner’s ability. Super-spike technologies magnify imbalances as well as strengths, and they have the potential to negatively alter stride mechanics for those lacking stability, power, and foot strength. Novice or emerging runners, Burns says, may not find the expensive new spikes appropriate. Newer runners may want to race in lightweight training or road-racing shoes or opt for less expensive spike models, made to be more accessible and forgiving of weaknesses.

To test this spring’s spike collection, we recruited a group of eight experienced male and female track runners, including sprint, middle-distance, and long-distance specialists. Over two months, they tested the leading models from each major running brand in both track workouts and races ranging from 60 to 10,000 meters. Each runner then ranked each spike on a scale of one to ten and submitted a final report based on performance, fit, ride quality, and overall impression. We compiled the reports to tease out the best models in each category and gathered additional feedback on these models from other athletes to broaden the scope of the review process.

Cory’s passion for running started over 30 years ago in high school when he became the number six ranked runner in the nation at 3000 meters his senior year. After high school, he competed at Villanova University, earning two NCAA Division I Championship showings. Today, he’s determined not to let age slow him down and competes on the national master’s circuit, running a 4:12 (4:30 mile pace)) 1500 meters and 9:04 (4:52 mile pace) 3000 meters in 2021 at age 43. He prefers a hard track workout or tempo run over an easy long run any day but also appreciates a challenging trail or mountain run.

His obsession with running shoes started in 2014 when he wrote his first shoe review for Gear Institute. Since then, he’s tested and reviewed hundreds of running shoes, clothing, and gear for Outside, Runner’s World, Footwear News, and other outlets. He has a soft spot for speedy shoes over heavy trainers but loves dissecting all shoes equally and thinking like a product engineer to explain the why behind every design detail. Cory is the Founder of Run Your Personal Best, an online running coaching business, and since its inception in 2014, has coached runners’ to over 100 Boston Marathon Qualifying times.