Frequently Asked Questions - Middle & Long Distance Squad
During the session
Q: “Should I be wearing spikes in training?”
We run sessions all year around from winter to summer. The 5k/10k long distance group is usually doing approx. 6k to 8k worth of intervals in total. Due to the volume the long distance runner should run in running flats rather than spikes.
The lack of cushioning, lower heel lift and the extra pounding when using spikes on the track will put a lot of stress on the Achilles and calf muscles. The risk of injuries will increase proportionally the more you use spikes in training. The flats will soften the impact and will help to avoid blisters.
For the majority of the year middle distance runners should train in flats as well. During the track season from April to August, middle distance runner need to be able to compete occasionally in spikes up to twice a week and should consider running in spikes in training from time to time. For example, when you are doing shorter repetitions (10x 100m or strides).
When transitioning from winter training in flats to spring/summer training make sure transition from running gradually. Start with jogging in spikes a couple of laps before the session to break the spikes in, then consider using them during shorter sessions first and finally before an important race try out the spikes in the last repeat. For example, when you are doing 8x 800m then run the last 800m in spikes or when doing 3x 2x 300m run the last set (or rep) in spikes. With this approach you will be able to balance the risk of injury and reap the benefits of training spikes (ie. quick ground contact, traction, range of motion and speed).