One of the most important decisions a runner must make is what shoes to wear when preparing to race on the track. Choosing which singlet or shorts to wear is certainly important; a uniform mishap may not only be uncomfortable, but can also be embarrassing. Deciding between thick or thin socks can be as challenging as deciding whether to wear your watch during the race or take it off. Although, nothing can spoil a track runner's performance more than wearing the wrong pair of racing shoes.

Much to the pleasure and confusion of all levels of track runners is the vast assortment of shoe choices. The youth athlete may be led to a trendier racing spike that satisfies both her performance and her parent's wallet. An open athlete may opt for the sleekest high-end racing spike that will guarantee him the best traction and lightest weight option available. A masters runner may need to assess her tolerance to light weight racing spikes. The veteran may opt instead for road racing flats on the track that offer more foot support.

The choices of footwear are event specific. The short sprints, jumps, hurdles, 200M, and 400M races mandate the use of track spikes if a runner wants to be competitive. The explosive nature of sprints, jumps, and hurdles makes it critical that the runner wear 1/8, 1/4, or 3/8 inch spikes for optimum traction. Maximum lengths of 1/4 inch spikes are allowed at high school and all-comers competitions if the track surface allows spike use. A sprint spike is an extremely flexible shoe with a thin layer of rubber at the heel of the sole and a hard plastic plate that houses the elements. If track spikes are simply not an option for your feet, purchase a pair of rubber- spiked or road racing shoes. Rubber-spiked shoes have permanent rubber elements built into the forefoot of the sole of the shoe.

The 800M, 1600M, 3200M, 5000M, and even 10,000M races also greatly benefit from the traction gained from using spiked shoes. An 800M and 1600M/Mile competitor racing at quicker speeds will run higher on the ball of the foot, thus utilizing the spiked plate of the racing shoe. At the 5,000M and 10,000M race paces, the importance of spike use lessens. It is best to opt for the 1/8 inch spike if a runner is performing in the longer events. Care should be taken to not stress the foot and lower leg muscles by wearing spikes that are longer than 1/8 inch. A distance spike has approximately a 1/4 inch of sole from the heel to the plastic plate that houses the elements. Just like with the sprints a rubber-spiked or road racing shoe may be more suitable for the distance runner who needs the competitive edge of a racing shoe but is nursing an injury or just simply prefers not to wear spikes.

Great care should be taken to condition your foot by training in spikes during workouts before racing. In addition, it is important to assess the health of your foot before attempting to use spiked shoes. Track spikes do not provide support for the foot. The stress on the foot caused by using track spikes can cause injury. A runner who wears orthotics should consider wearing commercial inserts in his or her track spikes for added support. The use of spiked shoes by children should be assessed on a per child basis and carefully monitored. Stumbling and falling in track spikes can be a nasty mishap that occurs when a runner neglects to lift the foot up high enough during a stride. Such an accident can leave an individual with a skinned knee and bloody palms. The less sure footed runners take heed: a few seconds off your time may not be worth a potentially bone-breaking fall.

The variety of track shoe sizes is limited. Some brands make track spikes in men's and women's sizes; some brands only carry men's or "unisex" sizes. There are no width options in track spikes. If you have narrow feet use heavier socks to make a snug fit. If you have wide feet buy a bigger shoe and keep your socks thin or do not wear socks at all. The proper fit of a track spike should be snug, but not toe-cramming. If you are between sizes buy a little bigger not a little smaller; your feet swell during activity; use the same fit suggestions for purchasing rubber-spiked or road racing shoes. Replacement elements can be purchased at technical running stores. Do buy a few extra since the elements tend to loosen and fall out at random. When you purchase your shoes you will receive a set of elements and a spike key to tighten the elements into the shoes after purchase.

Make your track shoe selection carefully. Do not be drawn to a shoe just because of its color or popularity. The shoe that works for one runner may not work for another. Try on different styles and brands at running specialty stores. Having the right shoes on your feet can make the difference between winning and losing a race. No matter what your track goals are, outfitting yourself with the most suitable competition footwear will put you on the right feet for achieving your best performance.

Tips:

* Try on at least three pairs of spikes, racing-flats, or 
rubber-spiked shoes.
* Test out the racing shoes at the store on a carpet or rubber 
mat; jump, high-step.
* Wear the same racing socks when trying on the shoes.
* Purchase distance spikes for youth or novice runners 
regardless of their event.
* Remove elements in racing spikes occasionally to keep them 
from getting stuck.

Alisa Harvey was named USA Track & Field's 2007 Masters Athlete of the Year. She is the World Record Holder of the indoor masters mile (4:47.26). Harvey also holds U.S. masters records of 2:07.57 for 800 meters and 4:46.29 for the mile outdoors and 2:07.08 for 800 meters indoors (set Jan. 25, 2008). She was the 800 meter and 1500 meter champion at the 2007 U.S. Masters Outdoor T&F National Championships.