When most if us think about track and field training and competition shoes, Nike usually comes to mind. Which is no surprise since the majority of track and field athletes in the world are outfitted by Nike. However, more does not always mean better. This is not to say that Nike is not a great shoe company, because I have been running in Nikes since my freshman year in college, and the shoes and company were good to me. That being said, as athletes we need to train and compete in the equipment that is best for us as individuals, especially shoes. We cannot worry about what is most popular because our feet are all different and shoes are made differently as well. Some are narrow, some are wide, some have a lot of cushion and some do not. They are made event-specifically so always choose the best shoe for your foot and be sure it is designed for your specific event – otherwise you will become more susceptible to not only foot injuries but shin, knee, and other injuries as well.
Shoe shopping – what to look for:
When shoe shopping, it is always best to go into a shoe store so you can try on the shoes and possibly get advice from employees. Never pick a shoe that is too tight or too loose – many people like their competition spikes to be tighter than their jogging/training shoes, which is understandable, however tight and too tight are two different things. You will wear these shoes often so comfort is very important.
It is also very important that you pick at least two pairs of shoes – a warm up sneaker and a competition shoe. I cannot stress enough that no athlete should ever warm up in their competition shoe whether a running or jumping spike or a throwing shoe! Again, shoes are specifically designed for certain activities and should be used as such. If you cannot go into a store for purchase and must shop online, be sure to read all about the shoe. Find out which one will be best for you and makes the most sense for your event and your experience level.
Trainers:
For sprinters, throwers and jumpers, your pair of trainers will be the shoes you warm up and cool down in. These will also be the shoes you jog in when you go for longer training jogs. For distance runners, your trainers are the shoes you will do most of your training runs in.
How to choose a trainer:
If you can find a specialty running store near you, this is your best bet, as the employees are usually very knowledgeable. One of the first things you’ll need to know is what type of arch your foot has. Is it high? Low? Medium? The easiest way to find out is to get your feet wet and then take several steps across a flat dry surface, such as your kitchen floor. Then go back and examine your footprints. If you have a high arch, your footprint will be curved, as your arch on the inside of your foot didn’t touch the ground. If you have a low arch, almost your entire foot will have touched the floor.
If you have a HIGH ARCH, you need a CUSHION shoe.
If you have a LOW ARCH, you need a STABILITY shoe.
Stability shoes range from medium stability (for those with a medium arch) to Motion Control (for those with extremely flat feet). Again, it is best to go into a specialty store for advice. If you must shop online, find a retailer that has a good description of each shoe so you can make an informed decision. We recommend RoadRunnerSports.com.
When to replace your trainers:
One of the biggest mistakes athletes make is to wear the same pair of shoes for way too long. This can result in shin splints, knee injuries and more. Be smart and replace your trainers when it is time. If you are a sprinter, thrower or jumper, you need to pay attention to how LONG you’ve been wearing the shoe. After 6 months, it’s time for a new pair. If you are a distance runner, you need to pay attention to how many MILES you’ve put on the pair of shoes. Trainers need to be replace between 300 and 500 miles, depending on how hard you are on your shoes and how well they are made. When you push your finger into the side of the shoe’s cushioning and it doesn’t bounce back OR the cushioning has many deep creases in it, it’s time for a new pair. You can also write the date you bought the shoes on the insole so you can calculate how many miles you’ve put on them since then.
Competition Spikes:
Most competition spikes are clearly labeled for their event, but here are some things to look for.
Short Sprints
Middle Distance
Middle distance spikes will have the plastic plate on the bottom that sprint spikes have. The main difference is, middle distance spikes will have more of a heel and less of a forefoot, as you will not spend your entire 800m on your toes (hopefully).
Long Distance
Long distance spikes will generally NOT have a plastic plate on the bottom of the shoe. They also will have a bit more heal cushion that the middle distance spike. Milers can get away with either a middle distance or a long distance spike but for longer distances than the mile, you should consider a long distance spike for the sake of your calves!
Steeplechase
Not all shoe companies offer a steeplechase-specific spike. While they are not absolutely necessary, it is nice to have a spike that easily drains the water you get in your shoe when running through the water pit. Nike and Adidas both offer steeplechase spikes, but as long as your spike has a breathable mesh upper, you should be okay.
High Jump
Long Jump and Triple Jump
Pole Vault
Throws
Do you do many different events? Some companies, such as Puma, offer a “multi-purpose” spike made to handle different types of events. This may be for you if you are a heptathlete or decathlete or you specialize in more than one type of event.
Ladies – unfortunately, many brands and stores don’t carry nearly as many options for ladies’ spikes as they do for the gentlemen. If the spike you want is only available in men’s sizes, take your women’s size and subtract 1.5. As always, try the shoe on just to make sure it fits.
Shoes are a huge part of sports, so take your time and think wisely when choosing the best shoes for you and you will be off to a great start.
