The Best Middle and Long Distance Spikes of 2025

In the field of beginner spikes, without a doubt in our minds or books, the Nike Zoom Rival Distance easily leads the way industry-wide. This versatile "can't-go-wrong" option has enough cushioning and speed for any new or up-and-coming runner trying to find their sweet spot on the track without breaking the bank. It remains accessible, without chasing some of the radical geometries or harsh rigidities of elite-level spikes, yet still gives athletes a noticeable boost in performances. It is a solid choice for fit and competitive advantage.

At a glance:

• 7.1 oz | 201 g | 4 pins
• Phylon foam, Pebax forefoot plate

The HOKA Crescendo MD 2 is a highly cushioned entry-level track spike with an aggressive 6-pin plate to rip hot laps on the track. While the "MD" in the name stands for "mid distance," we see these spikes as capable from 400m to 3200m and beyond. Its broader range and a thicker stack of comfortable foam swayed us to give it the nod in a tossup with New Balance MD 500 v9 (if you need an added option to consider). As a bonus, if you could benefit from an extra instep volume or arch space, the budget-friendly and versatile Crescendo also historically fits slightly more spaciously than many other track spikes.

At a glance:

• 6.7 oz | 190 g | 6 pins
• Compression molded EVA foam, full-length Pebax spike plate

Just in case we thought the best couldn't get better, Nike gave the most dominant long distance spike in history a killer update and a separate god-tier version: the ZoomX Dragonfly 2 and ZoomX Dragonfly 2 Elite.

When both versions have ultimate responsiveness with an unreal cushioning-to-weight ratio, what's not for us to love? To differentiate, the Dragonfly 2 continues the purposeful usage of a Pebax plate, which is generally more flexible and slightly lighter weight than carbon fiber. This plate is also lighter and more responsive than the previous OG Dragonfly. The Elite opts for a full carbon fiber plate for maximum stiffness and propulsion while reducing weight even further than its sibling.

Rest assured that Dragonfly super spikes have been used to set multiple world records in the 5K and 10K. Now, distance runners everywhere have access to these devastatingly efficient tools, both crafted to carry you to stunning times.

At a glance:

• 5.0 oz | 142 g | 4 replaceable pins — Dragonfly 2
• 4.8 oz | 136 g | 4 permanent pins — Dragonfly 2 Elite
• Full-length ZoomX 100% PEBA superfoam (both), full-length plate (2: Pebax | 2 Elite: carbon fiber Flyplate)

The Nike Victory line is a legend in the track and field world and has featured on the feet of athletes in almost every major track and field event in the last decade. The Air Zoom Victory 2 continues the model's legacy but now offers the super spike features needed to deliver next-level performances in the 800m up to Mile.

The Nike Air Zoom Victory 2 is designed with Nike's lightweight and all-around amazing ZoomX super foam in the midsole, which is also accompanied by an Air Zoom Unit and an aggressive carbon fiber plate, creating a shoe with an incredible balance of speed, efficiency, and race-day comfort. These super spike features allow a highly responsive underfoot experience and an impressively stable platform that gives runners what they need to stay up on their toes. When athletes lace up the Air Zoom Victory 2, they will undoubtedly feel they have the edge they need to go after record times.

While the Nike Air Zoom Victory 2 might be too aggressive for longer-distance races, this shoe exceeds expectations as a middle-distance specialty spike. The Air Zoom Victory 2 has the stability for powerful runners but also provides the lightweight ride that more finesse runners are looking for.

At a glance:

• 4.8 oz | 136 g | 4 pins
• ZoomX 100% PEBA superfoam, dual-chambered Air Zoom unit, carbon fiber Flyplate, Atomknit upper

Not to be overlooked, we need to recognize the New Balance FuelCell SuperComp MD-X v3 as a ridiculously worthy and championship-decorated competitor for the top pick in this category. Loaded with premium features like 100% PEBA superfoam and a full-length carbon fiber plate, this spike delivers world-class speed.

As our pick for exceptional versatility due to its stunningly broad range, the SuperComp MD-X's optimum performance encompasses events spanning from 800m to 5000m distances.

At a glance:

• 6.0 oz | 170 g | 6 pins
• FuelCell 100% PEBA superfoam, full-length carbon fiber plate

Mid distance spikes blur the lines between sprint spikes and long distance spikes. Sprint spikes commonly don't feature any heel cushioning and they tend to be stiffer, sturdier, and heavier to handle peak forces. At the other end, long distance spikes feature the tallest amounts of full-length cushioning and they're built to be the absolute lightest weight possible. Meeting in the middle, mid distance spikes blend these features and are a bit more aggressive than their longer distance counterparts, in general. Compared to long distance spikes, mid distance options often have more pins in the forefoot, longer or stiffer plates or shanks, slightly less cushioning under the rearfoot, and might be just slightly heavier and sturdier.

We know the fit of track spikes can be tricky, for sure. Unlike typical running shoes, spikes aren't built for comfort but for performance. Compared to shoes, spikes will automatically fit narrower and snugger, with less structured or supportive uppers, all for racing performance. It's normal for the ends of your toes to be much closer to the end fo spikes, but your feet still shouldn't be crammed. Spikes will feel smaller than you're used to, but make sure they feel secure (not too loose, no heel slipping) without being OVERLY tight (still a touch of room for toe comfort). Think about how long you'll have to wear your spikes (how many minutes your race will take, plus a handful of minutes before and after), and remember you can do part of your warm up in shoes before switching to your spikes. Check out our comprehensive guide on How to Fit Track and Field Spikes for more in-depth guidance.

Since the vast majority of spikes have replaceable pins instead of permanent pins, it's not uncommon to lose at least 1 or 2 pins at almost every track meet. For spikes in general (the entire shoe, including the upper, foam, plate, and outsole), depending on the frequency and the number of meets, they'll often be completely used up and broken down after one full school season.

While you can use the same spikes for both distance events, it's significantly more comfortable to use long distance spikes for mid distance events than vice versa. Many mid distance spikes have enough range versatility to go long distance, but it depends on your comfort level in them.

Try to use your spikes only on soft track surfaces and when you have to for racing and some practice. Carry your spikes and keep them in a separate bag when not in use. If you want, gently wipe away dirt, grit, and moisture after use before putting them away. Properly unlace your spikes instead of smashing your feet in them repeatedly or pulling them off while still tied.

Track spikes are only for the track, and your coach will know best about what is and isn't allowed at each of your meet locations. If spikes are permitted, the "standard" pins are usually pyramid-shaped and 1/4-inch length or shorter. Many facilities discourage longer lengths and other shapes, such as needles, but virtually all track spikes come with standard pyramid spikes in the box.