“
For kids and teens who are becoming more confident on the track, the difference between standard running shoes and spikes can be noticeable, especially in sprint events where grip and acceleration matter.
Athletics season has a way of sneaking up fast. One minute it's a rego note on the local club socials, the next your child is lining up for sprints, jumps or relays and you're wondering if their everyday runners are really up to the job.
Made for school athletics, Little Athletics and track events, athletics footwear helps give kids and teens the grip, speed and control they need to feel confident on race day. But if you're a parent trying to choose between metal spikes, spikeless shoes (aka waffles), sprint spikes or distance spikes, it can be hard to know where to start.
This guide breaks down what spike shoes are, how they work, the difference between metal spikes and spikeless track shoes, and how to choose the right pair.
What Are Spike Shoes?
Spike shoes, also known as track shoes or athletics shoes, are lightweight shoes made for athletics events.
Compared with everyday running shoes, spike shoes have small removable pins in the sole and use more aggressive traction to help young athletes grip the track. Some styles are made for all-round athletics, while others are built for specific events like sprints, middle-distance (MD) races, jumps or throwing events.
For parents, the main thing to know is that the right shoe can help your child feel more secure, supported and confident when they're training or lining up on race day.
Does My Child Need Spike Shoes?
Not every young athlete needs, or will benefit from, metal spike shoes. If your child is just starting out, in a younger age group or competing across different surfaces, spikeless waffle shoes may be a more comfortable and versatile option. But for kids and teens competing regularly on synthetic tracks, spike shoes can help support performance by:
- Increasing traction on track surfaces
- Improving acceleration and top-end speed
- Enhancing power transfer during toe-off
- Reducing energy loss
- Providing event-specific support and stability
- Delivering a lightweight race-day feel
For kids and teens who are becoming more confident on the track, the difference between standard running shoes and spikes can be noticeable, especially in sprint events where grip and acceleration matter.
Metal Spikes vs Spikeless Track Shoes
One of the most common questions parents ask is whether their child needs metal spikes or a spikeless track shoe. The best choice depends on their age, event, competition rules and where they'll be running. Let's take a look at both.
Metal Spike Shoes
Metal spike shoes feature removable spike pins that screw into the forefoot plate, giving extra grip on approved track surfaces.
Benefits of Metal Spikes
- Maximum grip on synthetic athletics tracks
- Improved acceleration out of blocks
- Enhanced efficiency during high-speed running
- Ideal for competition and serious training
Best For
- Sprint events (100m, 200m, 400m)
- Middle-distance racing
- Distance track events
- Jumping events
- Young athletes competing regularly on synthetic tracks
Age Group and Event Rules for Spike Shoes
Spike rules can vary by age group, event and club, so it's worth checking your local Little Athletics or school competition guidelines before you buy. As a general guide:
- Under 10 and younger: metal spikes are generally not permitted.
- Under 11 to Under 12: spikes may be allowed in selected events run entirely in lanes, plus some jump and throw events.
- Under 13 and older: spikes may be allowed in more track and field events, depending on the competition rules.
Spikeless Waffle Track Shoes
Spikeless track shoes, also known as waffle shoes, use grippy rubber traction patterns instead of metal pins. They can be a great first step for kids who need more grip than everyday runners without moving into metal spikes.
Benefits of Waffle Shoes
- More versatile across different surfaces (including synthetic surfaces and grass)
- Suitable for training and school carnivals
- Greater comfort for beginner athletes
- No need to change spike pins
- A practical option for many age groups, depending on event and club rules
Best For
- School athletics
- Cross-training
- Beginner athletes and Little Athletics training
- Track sessions where spikes aren't required
- Athletes wanting one shoe for multiple surfaces
Which Should You Choose?
If your child is old enough to wear metal spikes and competes regularly on a synthetic athletics track, metal spikes may offer the best race-day grip and performance.
If they're new to athletics, competing casually through Little Athletics, or need a more versatile option that can transition between track and other surfaces, a spikeless waffle track shoe may be the better choice.
Different Types of Athletics Spikes
Not all spike shoes are the same, so it helps to choose based on the events your child does most often. If they're still trying a bit of everything, a more versatile option may be the easiest place to start.
Sprint Spikes
Sprint spikes are built for explosive speed over short distances. They're usually lightweight, firm underfoot and designed to help athletes get off the line quickly.
Best for: 100m, 200m, 400m and sprint relay events.
Middle-Distance (MD) Spikes
Middle-distance spikes balance speed, cushioning and comfort, which can make them helpful for those racing beyond the shorter sprints.
Best for: 800m, 1500m and 3000m events.
Distance Spikes
Distance spikes are designed for longer track events where lightweight support, comfort and efficiency become more important over time.
Best for: 3000m, 5000m, 10,000m and longer track races.
What Features Should You Look For?
When choosing a pair of athletics shoes or spikes for your child, consider:
Event-Specific Design
Sprint, distance and field event shoes are built for different types of movement. If you're unsure, start with the event your child does most often, or choose a versatile waffle shoe for early school and Little Athletics events.
Weight
A lighter shoe can help your child feel quick on their feet, especially in shorter races where every step feels fast and explosive.
Spike Plate Technology
Spike plates help create a firm, responsive feel underfoot, giving better grip and a snappier push-off on the track.
How Spikes and Athletic Shoes Should Fit
Athletics shoes should feel snug and secure without being uncomfortable. Your child's foot shouldn't slide around inside the shoe, but their toes shouldn't feel cramped either.
Cushioning
For longer events, a little extra cushioning can help with comfort. For short sprints, kids often benefit from a firmer, faster-feeling shoe that helps them push off quickly.
ASICS Athletics Shoes
ASICS offers a mix of waffle shoes and track spikes to suit different ages, events and experience levels, from first school carnivals through to more regular competition.
ASICS GEL Firestorm 5 GS Kids Track Waffle Shoes
Features:
- Lightweight, sturdy synthetic leather upper construction
- EVA sockliner enhances comfort
- Rubber spiked outsole traction is ideal for the track
- Come in a range of colourways and sizes
Best for: School and Little Athletics competitors who need a comfortable waffle-style track shoe with grippy rubber traction for carnival days, training sessions and beginner competition.
ASICS Hyper Sprint 8 Track Shoes
Features:
- Synthetic and mesh upper with no-sew overlays for a lightweight, supportive fit
- EVA sockliner creates a soft, flexible footbed with extra support
- Resin plate helps improve propulsion and grip for high-velocity sprinting
- 5 pyramid spikes in the forefoot for traction during short-distance races
Best for: Those focusing on short-distance sprint events, including 100m, 200m, 400m and hurdles, who need a lightweight spike built for speed, grip and explosive starts.
ASICS Hyper MD 8 Track Shoes
Features:
- Open mesh upper with no-sew overlays for breathable comfort and structure
- EVA sockliner helps create a soft, comfortable step-in feel
- EVA midsole foam provides cushioning and support for middle-distance racing
- Lightweight nylon plate with 5 pyramid spikes to help improve propulsion and grip
Best for: Beginner to intermediate athletes racing middle-distance events, including 400m to 3000m, who need a lightweight spike with cushioning, grip and comfort for longer efforts on the track.
PUMA Athletics Shoes
PUMA offers lightweight waffle shoes and spikes designed to help young athletes feel fast, secure and confident across school athletics, Little Athletics and race-day events.
PUMA evoSPEED Haraka Sparked Spikeless Kids Shoes
Features:
- Lightweight, synthetic upper built for containment
- Cushioned midsole enhances comfort on the track
- Strategically placed lugs on the outsole allow for great traction across a variety of surfaces
- Come in a range of colourways and sizes
Best for: Beginner young athletes and school competitors who need a comfortable, spikeless waffle-style shoe for Little Athletics, school carnivals and training across different surfaces.
Whether your child is stepping onto the track for the first time or chasing a new personal best, ASICS and PUMA offer athletics shoe options suited to a variety of events and experience levels.
Our Top Picks for Kids' Athletics Shoes
From beginner-friendly waffle track shoes to sprint spikes for race day, these picks can help parents choose the right pair for school athletics, Little Athletics and regular track training.
What are athletics spikes used for?
Athletics spikes help provide extra grip, traction and propulsion for athletics events, including sprinting, middle-distance racing, distance races, jumping and throwing disciplines.
Do beginner athletes need spikes?
Not always. If your child is new to athletics or competing mostly at school carnivals, spikeless waffle shoes may be more comfortable and versatile. As they compete more regularly, event-specific spikes can become more useful.
Can you wear spike shoes on the road?
Most spike shoes are made for athletics tracks and shouldn't be worn on roads or footpaths. Hard surfaces can damage the spike pins and make the shoes less effective.
Can I use running track spikes on grass?
Some track spikes can be worn on grass, but it depends on the event, surface and competition rules. Metal spikes may provide grip on firm grass, but they're usually designed for synthetic athletics tracks and may not suit uneven, muddy or mixed terrain. For school carnivals, Little Athletics or grass-track events, spikeless waffle shoes are often a more practical option because they provide rubber traction without removable spike pins.
Can you wear spikeless waffle shoes on grass tracks?
Yes, waffle shoes can be worn on grass tracks. They use rubber lugs instead of metal pins, giving young athletes grip on grass, dirt and synthetic surfaces. They can also be a safer, more versatile option for Little Athletics age groups where metal spikes are not permitted.
Can you wear spikes for cross country?
In most cases, track spikes aren't the best choice for cross country. They're made for athletics tracks, not uneven grass, dirt, mud or mixed terrain. For cross country, a lightweight running shoe or cross-country-specific shoe is usually a better option because it gives young athletes the grip, support and durability they need across changing surfaces.
What's the difference between sprint spikes and distance spikes?
Sprint spikes are built for short, explosive races and usually feel firmer with less cushioning. Distance spikes are designed for longer events, so they often include more comfort and support underfoot.
Ready to Shop?