Track And Field Shoes - The Differences You Need To Know Author: Dr Brenton Gray Date Posted: 12 December 2025 When you think of track & field, the first thing that probably comes to mind is the athletes flying around the track or launching things through the air. But behind every fast sprint or powerful throw is a carefully chosen pair of shoes. Track spikes and throwing shoes are specially designed to support athletes in their particular events—and the right pair can make all the difference. If you’ve ever wondered what separates sprint spikes from throwing shoes, or why runners get so particular about their footwear, here’s a breakdown that’ll help you understand what’s really going on beneath those feet. There are a few different types of track spikes. We will be covering them all in this blog and talking about their different uses and benefits. Spikes Built for Speed, Power and Precision Track spikes aren’t just shoes, they’re specifically designed to help with performance, power and drive. Whether you’re sprinting to a personal best or pacing yourself through a distance event, your shoes need to work with your body to maximise speed and minimise wasted energy. Sprinting Spikes Sprinting spikes are designed for explosive power. If you’re running the 100m or 200m, every millisecond counts. These shoes are designed to get you off the line fast and help you maintain driving power through the whole race. Sprint spikes are also designed to be super lightweight, with minimal cushioning for an instant power response as soon as the starting gun goes off. They are designed to run on from the ball of your foot up to your toes, with the spike plate on the sole having shorter, sharp metal spikes from the ball of the foot to the toes. Sprint spikes typically use 7mm metal spikes; 9mm are occasionally used on grass, but it should be noted that 9mm are illegal on tartan or synthetic tracks. Distance Spikes Distance spikes are where comfort meets efficiency. For those long, gruelling circular races around the track, a distance spike is what you are going to want! The main focus and purpose shift from pure speed to prolonged efficiency. Distance spikes are a bit more forgiving on your body as they typically have significantly more padding underfoot than a sprint spike, whilst still staying quite lightweight but more flexible than a sprint spike. Long-distance spikes typically tend to be the same length as sprint spikes at 7mm and 9mm on a tartan/synthetic track. If a runner is using distance spikes for cross country, they'll typically use either 9mm or 15mm spikes in muddy/wet conditions. Throwing Shoes While sprinters and runners need shoes that help them take off, throwers need shoes that keep them grounded in the right way. Throwing events like the shot put, discus and hammer throw require a totally different set of footwear designed to help athletes with rotational speed, stability and power. Unlike spikes, throwing shoes have flat, wide soles to keep your feet firmly planted. The focus here is on stability, so you don’t lose your balance during any of the rotation or release. Throwing shoes will have a fairly stiff upper and a velcro mid-foot strap to keep your foot locked in. Hammer Throw Shoes The hammer throw is in a league of its own. The unique rotational movements require even more stability and support where possible. Similar to discus and shot put shoes, hammer throw shoes can have a more rounded sole to help you get the heel-to-toe rotation, but are also made with a wider base for a touch more stability whilst rotating from heel-to-toe through the circle. Typically, you’ll need a shoe that’s going to be a bit tougher and able to take more abuse through the circle, as the force from the hammer whilst rotating is no joke. Hammer throw shoes are typically made from tough materials, such as rigid synthetic leather, that can withstand the brutal forces of the event. How to Choose Your Track & Field Shoes Picking the right shoes for track and field isn’t just about picking out something that looks cool and stylish. It’s about finding the right tool for your specific needs. For sprinters, you need shoes that are lightweight and responsive. For distance runners, a bit of cushioning with a flexible plate will do the trick. And if you’re a thrower, you need stability, grip, and ankle support to get the job done. About The Author Dr Brenton Gray - Orienteer, Hiker and Wildfire Sports Owner Brenton has orienteered around the world, from Finland to Romania and New Zealand to Italy. In his travels he keeps abreast of the latest trends for athletes running both on- and off-trail. He also loves testing gear for multi-day hikes (see his Larapinta Trail gear checklist blog) and participating in cycling adventures in far away places such as Korea and Lithuania. Brenton isn't looking for absolute perfection in gear; rather, he seeks items that are affordable and effective and that work without fuss. To that end his favourite gear is the Brooks Adrenaline, Salomon Speedcross and 2XU clothing. And his favourite piece of gear? His Osprey Farpoint Trek 75 has gone around the world three times and completed 60 days of rough multi-day hiking. It just works for every adventure.
