If you’ve ever laced up a pair of athletics spikes for the first time, you’ve probably felt it immediately: you feel quicker, more aggressive, and more connected to the track.
But how much faster do spikes actually make you?
Research suggests the answer is significant, especially in sprint events.
Empirical studies have shown that sprinting performance improves by approximately 2–3% when athletes wear track spikes instead of standard running shoes. For a sprinter, that can be the difference between making a final, winning a race, or setting a personal best.
What Does the Research Say?
A 2015 study conducted at the University of León analysed female sprinters performing 40m sprints in three conditions:
- Standard running shoes
- Athletics spikes
- Weighted spikes (to isolate the effect of shoe weight)
Researchers found performance improved by 1.8% when athletes wore spikes instead of running shoes. Interestingly, around two-thirds of the improvement came from the spikes themselves, while one-third came from the lighter weight of the shoes.
The study also examined biomechanical changes and found:
- Step rate stayed largely the same
- Stride length increased when wearing spikes
- Ground contact time decreased
In simple terms: athletes covered more ground with each stride and spent less time on the track.
The researchers concluded that the combination of improved traction, increased stiffness, and reduced weight all contributed to faster sprinting performance.
Men’s Study Found Even Bigger Gains
The research was replicated in 2018 with male sprinters.
This time, athletes improved their sprint performance by approximately 2.6–2.7% when wearing spikes compared to running shoes.
Again, researchers found that:
- Roughly two-thirds of the gain came from the spikes themselves
- About one-third came from the lighter weight
However, unlike the women’s study, the men’s study found that both:
- Stride length increased
- Stride rate increased
This suggests experienced male sprinters were able to take advantage of spikes not only by pushing further with each stride, but also by cycling their legs faster.
Why Do Spikes Make You Faster?
Track spikes are specifically engineered for speed.
Compared to standard runners, spikes provide:
Better Grip and Traction
The metal or ceramic pins grip the track surface, reducing energy loss and improving force transfer during acceleration and sprinting.
Increased Stiffness
Sprint spikes are extremely rigid through the forefoot. This stiffness helps athletes apply force more efficiently and minimises energy loss through the foot.
Lower Weight
Spikes are dramatically lighter than regular running shoes. Less weight on the feet means less energy required to move the legs quickly.
Reduced Ground Contact Time
The studies found athletes spent less time in contact with the track when wearing spikes — a major advantage in sprinting.
The “One Second Per Lap” Rule
Many coaches and athletes use a common rule of thumb:
Wearing spikes is worth approximately one second per lap around the track.
While that obviously varies depending on the athlete and event, the research aligns surprisingly well with this idea.
For example:
- A 2% improvement in a 60-second 400m race equals about 1.2 seconds
- A 2% improvement in a 25-second 200m equals roughly half a second
At competitive levels, those margins are enormous.
Do Spikes Help Equally in Every Event?
Probably not.
The benefits of spikes appear to be most pronounced in:
- 100m
- 200m
- 400m
- Hurdles
- Explosive acceleration field events
That makes sense, because these events rely heavily on:
- Power
- Force application
- Rapid ground contact
- Aggressive acceleration
In middle distance and distance events, spikes still provide advantages but the difference compared to modern supershoes may be smaller.
So… Are Spikes Worth It?
Absolutely.
For sprinting and track competition, spikes are scientifically proven to improve performance.
Even a modest 2% improvement can transform results:
- 13.00 → 12.74
- 26.00 → 25.48
- 60.00 → 58.80
That’s often the difference between finishing mid-pack and standing on the podium.
At Spikes.au, we stock a wide range of replacement athletics spikes designed for different surfaces, conditions, and athlete preferences — from durable steel spikes through to ultra-lightweight premium options.
Whether you’re chasing your first PB or competing at an elite level, the right spikes genuinely can make you faster.