Many cross-country runners use their cross-country spikes on the track for longer races, such as the 3, m to 10, m races. More of an arc in the toe is needed on anything under 3, meters, as is less heel support. When picking out spikes, athletes should put both spikes on and run around the store or go outside and run down the sidewalk to make sure the shoe fits properly.
Spikes should not be used for every workout, but need to be worn a few times before competing in races. Spikes are not as comfortable as running shoes and can cause lower leg and foot pain if your feet are not adapted to the spikes. Fitness Training Trail Running. By Judson Brooker. Judson Brooker. Judson Brooker started writing in Brooker graduated from Cedarville University with a Bachelor of Arts in multi-age physical education.
For any distance longer than a few hundred meters or for beginning runners, it is better to use a shoe with pyramid spikes under the forefoot and a heel cushioned with padding under the heel cup. This is a good compromise between toe grip and heel strike support. For example, during a 10,meter race indoors and outdoors, a runner's heel strikes and the toe follows. Pyramid spikes help maintain a forward foot direction.
Nutrition Nutrition Basics Nutrition Facts. Tina Bernstein. Tina Bernstein started her professional writing career in Bernstein graduated from the University of Southern California with a master's degree in medical device engineering and works with companies to commercialize new medical technologies.
A sprinter walking toward the starting block on a track. Video of the Day. Sprinting spikes are quite stiff, and also the lightest running shoe. Spikes come in many lengths, but spikes longer than 6mm are actually illegal on many tracks.
Middle distance spikes have spike holes. They are less rigid and contain more cushioning to provide support for longer distances, but are still fairly light. Long distance spikes usually have 4 spike holes. Cross country spikes use longer spike pins. You may want to go with mm spikes for very muddy conditions. Part 2. Find the spike holes in the upper sole of the shoe. When you turn the shoe over, you should see various metal holes, which is what the spikes twist into. Unscrew any old spikes with your spike key or wrench.
Align the spike key opening with the pointy end of the spike and twist to the left until the spike comes out of the hole. Repeat the unscrewing process for each remaining hole. Make sure you unscrew every single old spike before you begin putting in the new ones.
Pinch the point of the metal spike between your thumb and index finger. The round, broader base of the spike should point away from you. Align the round base of the spike with the hole. The spike should point outwards and away from the sole of the shoe.
Screw in the metal spike tightly. Twist the spike to the right to begin screwing it in. Repeat the process for each remaining hole.
Make sure each spike is screwed in all the way down and that the spikes are flush and even with the sole of the shoe. Tighten each spike fully with your spike key or wrench.
Hold the spike key in your dominant hand and grasp the shoe with your other hand. Push the base of the spike key firmly into the point of the spike and twist or spin it to the right to tighten the spike down completely.
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