Track & field guide
Track spikes vs running shoes for kids
Track spikes are light shoes with pins that grip the track, while running shoes are cushioned for everyday running. Most beginners do not need spikes, so ask your coach before you buy.
The quick answer
Track spikes are lightweight running shoes with metal or hard plastic pins in the front of the sole that grip the track. Regular running shoes are cushioned for everyday running and have no pins. Most beginners do not need spikes. A comfortable pair of well-fitting running shoes is a fine start, and many coaches suggest waiting until a child is committed to an event and a coach recommends spikes.
How they differ
| Running shoes | Track spikes | |
|---|---|---|
| Purpose | Everyday running, practice, training | Racing and fast workouts on a track |
| Grip | Rubber sole | Pins that bite into the track surface |
| Cushioning | More support and padding | Light and firm, with little padding |
| Comfort | Good for long wear | Better for short, quick use |
| Where allowed | Everywhere | Rules vary by track surface |
Does my child need spikes?
Often not at first. Ask your coach before buying. Many school and club programs let beginners compete in regular running shoes for their first season. Spikes tend to become more useful when an athlete is racing shorter distances on a track and working with a coach on speed. Even then, the type of spike depends on the event, so what works for a sprinter may not suit a jumper or a distance runner.
When spikes start to make sense
If your child is training regularly for a specific event, enjoys it and has a coach who recommends spikes, then it may be a good time. Faster racing on a track is where spikes help most. Even then, they are a tool and not a requirement. Many young athletes have great seasons without them. A coach can tell you whether a pair will make a difference for your child right now.
Hand-me-downs and borrowing
Teams or older athletes sometimes share used spikes, which can be a good way to try a pair without spending much. Just check that the fit is right and that the shoes are in good condition. Worn-out shoes and the wrong size are not worth the risk of blisters or sore feet.
Spikes differ by event
- Sprint spikes: stiff and light, with the pins concentrated at the front.
- Distance spikes: usually a bit more flexible, with some cushioning for longer races.
- Jump and throw shoes: specialized for takeoff or the throwing circle, and many events use shoes that differ from spikes. Ask your coach.
Shoe choices are best made with a coach or knowledgeable shoe store staff who can see how your child runs. For a broader list of what an athlete usually needs, read our equipment checklist.
What to look for in fit
- Shoes should be comfortable the first time they are worn, not something to break in until it hurts.
- There should be a little room in front of the toes and a secure heel with no slipping.
- Kids' feet grow quickly, so try shoes on late in the day and with the socks your child will wear for racing.
- Ask about the correct length rather than guessing from an age or size on an old pair.
Spike sizing is not the same for every brand, so try a few options and let your child walk and jog in them if the store allows.
Trying them on
Take your time in the store, and have your child stand, walk and jog a little in the shoes if allowed. Ask how the heel feels, whether any spot rubs and whether the toes are cramped or free. Spikes should feel snug but not painful. Check both feet, because many people have one slightly larger foot. If anything feels off, try another size or style. A child who is comfortable will run with better form and have more fun.
Check shoes again partway through the season. Kids can outgrow shoes surprisingly fast, and tight shoes are an easy problem to fix.
Spike rules and care
Many tracks restrict the length or type of spike pins, and some surfaces and indoor tracks have their own rules. Check your meet information or ask your coach. Most spikes come with a small wrench and a set of pins that can be changed.
- Wear spikes only on the track surface and for racing or specific workouts, and switch back to other shoes afterward.
- Do not walk on concrete or hard floors in spikes. It damages the pins and can be slippery.
- Carry spikes in a bag so the pins do not scratch anything or anyone.
- Let shoes dry after wet meets, and wipe off dirt.
- Check the pins and tighten them occasionally.
Common mistakes
- Buying spikes too early because they look serious.
- Buying a pair a size or two too big so they last longer. Poor fit can cause blisters and sloppy running.
- Wearing new spikes for the first time at a meet.
- Using the wrong spikes for the event.
What to ask your coach or league
- Are spikes required, recommended or optional at our level?
- Which spike or shoe type is best for my child's events?
- What pin length is allowed at our meets and tracks?
- Does the team have loaner shoes?
For more about the sport and how the events differ, see track and field events explained.
Budget-friendly thinking
Because kids grow fast, there is no need to treat shoes as a big investment early on. A comfortable, well-fitting pair of running shoes does the job, and any additional gear can wait until your coach says it would help. Check whether the club has a swap or loaner program, and ask older families whether they have a pair that is outgrown. Used gear is fine as long as it fits and is in good condition. You can find more ideas for packing and prioritizing in our warm-up guide, which also explains why comfort and routine matter on meet day.
In BlackForge Sports: BlackForge Sports is live for youth baseball today and track and field is on our roadmap. Join the early-access list and tell us you want track and field next, and we will let you know when it is ready. Get early access →
Sources and further reading
- Ready to Run: Mayo Clinic Health System gives tips on choosing the right running shoes Mayo Clinic News Network
- Expert running shoe fit tips Mayo Clinic Health System
- NFHS - Track & Field Rules National Federation of State High School Associations
Links open in a new tab. Quotations are short excerpts, included with attribution for commentary. BlackForge Sports is not affiliated with or endorsed by the people or organizations named.
Frequently asked questions
Do beginners need track spikes?
Usually not. Many programs let new athletes race in comfortable running shoes, so ask your coach.
What are track spikes?
They are lightweight racing shoes with pins in the sole that help grip the track.
Are spikes different for different events?
Yes. Sprint, distance, jump and throw events can use different shoe designs, so ask your coach.
Can kids wear spikes on any surface?
No. Surface and pin length rules vary by track and meet, so check before you go.
How should spikes fit?
They should be comfortable right away, with a secure heel and a little room for the toes.