Why triathletes should train in track spikes to improve running technique

Most endurance athletes run thousands of kilometers every year in cushioned running shoes. These shoes are great for absorbing impact and protecting the body during high mileage, but they can also mask small inefficiencies in running mechanics.

One simple and often overlooked tool to improve running technique is training occasionally in track spikes. While spikes are typically associated with track athletes, they can also be extremely beneficial for triathletes, runners, and endurance athletes who want to improve their running form, cadence, and efficiency.

Track spikes are lightweight racing shoes designed specifically for running on the track. Unlike regular running shoes, they have very little cushioning, minimal or zero drop, a stiff forefoot plate, and small metal spikes that grip the track. Because of this design, spikes encourage a more reactive and efficient stride compared with traditional running shoes.

One of the most important differences between spikes and regular running shoes is the drop. Most daily running shoes have a drop between 6 and 10 mm, which elevates the heel and often encourages a rearfoot strike pattern. Spikes, on the other hand, typically have almost no drop. This changes how the foot interacts with the ground and naturally encourages athletes to land closer to their center of mass, use a midfoot or forefoot strike, increase ankle stiffness, and reduce ground contact time. These adaptations can improve running economy and stride efficiency, which are key factors for endurance performance.

Triathletes spend most of their time training across three sports, and running technique sometimes receives less specific attention. Many triathletes also develop certain mechanical habits due to fatigue after cycling, including overstriding, heavy heel striking, and longer ground contact times. Short track sessions in spikes can help retrain the neuromuscular system and reinforce better running mechanics at faster speeds. For triathletes, occasional spike training can help improve running cadence, stride reactivity, foot and ankle strength, and running efficiency. Over time, these improvements can translate into a smoother and more economical run during triathlon races.

Spikes should not replace your regular running shoes, but they can be used strategically during certain sessions on the track. Progress gradually, as spikes place more stress on the calves, the achilles tendon, and foot muscles, so it is important to introduce them progressively. A safe approach is to start with short strides, using spikes once per week, with the total volume low at first, and gradually increase exposure over several weeks. This allows the body to adapt while minimizing the risk of calf or achilles overload.

Track spikes are not only for elite track athletes. When used correctly, they can be a valuable training tool for runners and triathletes looking to improve their running technique and efficiency. By reducing shoe drop and encouraging a more reactive stride, spikes help develop better running mechanics, stronger lower leg muscles, and improved running economy. Even occasional use can help athletes become more efficient and faster runners over time.