What Size Track Cleats To Get: A Runner's Guide

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So, you’re ready to hit the track and chase those personal bests? Awesome! One of the most important pieces of gear you’ll need is a good pair of track cleats. But here’s the million-dollar question: what size track cleats to get? Getting the right fit is absolutely crucial. Too small, and your feet will be cramped and uncomfortable. Too big, and you’ll lose valuable power and control.

This guide will walk you through everything you need to know about finding the perfect fit. We’ll cover how to measure your feet, what to consider based on your running style and the track events you’ll be participating in, and some common mistakes to avoid. Get ready to learn how to choose cleats that will help you feel comfortable and perform at your best.

Let’s get started and make sure you’re ready to run!

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Understanding Track Cleats

Before diving into sizing, let’s quickly recap what track cleats are and why they are so important. Track cleats are specialized running shoes designed for maximum grip and propulsion on the track surface. They differ significantly from running shoes used for road running or trail running.

Key Differences Between Track Cleats and Running Shoes

Spikes: The defining feature is the presence of spikes on the outsole. These spikes dig into the track, providing exceptional grip and allowing for efficient energy transfer.
Lightweight Design: Track cleats are typically made with lightweight materials to minimize weight and enhance speed.
Snug Fit: They are designed to fit snugly, providing a secure feel and minimizing energy loss during each stride.
Specific Use: Track cleats are primarily for use on track surfaces. Using them on other surfaces can damage the cleats and is not recommended.

Types of Track Cleats

There’s a wide range of track cleats, each designed for specific events and running styles. Understanding these differences will help you choose the right ones.

Sprint Cleats: These are designed for short distances (100m, 200m, 400m). They often have a stiff plate and a more aggressive spike configuration for maximum propulsion.
Distance Cleats: These are for longer distances (800m, 1500m, 3000m, 5000m). They offer a balance of cushioning, flexibility, and grip, with a slightly less aggressive spike configuration.
Mid-Distance Cleats: These are designed to be a hybrid of sprint and distance cleats, for events like the 800m.
Hurdle Cleats: Similar to sprint cleats but with additional features for stability and support during hurdle clearance.
Jumping Cleats: These are designed for jumping events (long jump, triple jump, high jump, pole vault) and provide excellent grip and support for take-off.
Throwing Shoes: While not cleats, these shoes are important for throwers (shot put, discus, hammer throw, javelin). They have a flat, stable sole for optimal footwork during the throwing motion.

Measuring Your Feet for Track Cleats

The foundation of finding the perfect fit is accurate foot measurement. Don’t rely on your street shoe size, as sizing can vary between brands and shoe types. Here’s a step-by-step guide to measuring your feet:

What You’ll Need

A piece of paper larger than your foot
A pen or pencil
A ruler or measuring tape
Socks you plan to wear with your cleats (thin running socks are recommended)

Step-by-Step Instructions

Prepare the Paper: Place the piece of paper on a flat, hard surface.
Position Your Foot: Stand with your heel against a wall or flat surface. Place your foot on the paper, making sure your weight is evenly distributed.
Trace Your Foot: Carefully trace around your foot with the pen or pencil. Hold the pen/pencil perpendicular to the paper.
Measure the Length: Using the ruler or measuring tape, measure the distance from the heel to the tip of your longest toe (this may not always be your big toe). Record this measurement in centimeters or inches.
Measure the Width: Measure the widest part of your foot.
Repeat for the Other Foot: Repeat the process for your other foot. It’s common for one foot to be slightly larger than the other. Use the measurements of the larger foot when selecting your cleat size.

Important Considerations for Measurement

Time of Day: Measure your feet in the afternoon or evening, as feet tend to swell throughout the day.
Socks: Always wear the socks you plan to use with your cleats during measurement.
Weight Distribution: Ensure your weight is evenly distributed on your foot while tracing and measuring.
Accuracy: Take your time and be precise with your measurements.

Understanding Cleat Sizing Charts

Once you have your foot measurements, it’s time to consult the cleat sizing charts. Every brand has its own sizing chart, so it’s essential to check the specific chart for the brand of cleats you’re considering. Sizing charts typically provide a conversion between your foot length (in cm or inches) and the corresponding shoe size.

Where to Find Sizing Charts

Manufacturer’s Websites: The official website of the cleat brand is the best place to find the most accurate and up-to-date sizing chart.
Retailer Websites: Many online retailers that sell track cleats will also provide sizing charts on their product pages.
In-Store: If you’re shopping at a physical store, the staff can often help you find the correct sizing chart.

How to Use a Sizing Chart

Find Your Foot Length: Locate your foot length measurement (from the larger foot) in the chart.
Determine Your Shoe Size: Identify the corresponding shoe size for that foot length.
Consider Width: Some charts may also provide information about the width of the shoe. If your foot is wider than average, you may need to go up a half size or look for cleats specifically designed for wider feet.

Factors Influencing Cleat Size

While your foot measurement and the sizing chart are the primary guides, several other factors can influence the ideal cleat size.

Running Style

Your running style can impact the fit you need. Sprinters, who rely on explosive power, often prefer a snugger fit for maximum energy transfer. Distance runners might opt for a slightly more relaxed fit for comfort during longer races. Consider how your running style impacts the way your foot moves inside the cleat.

Event Type

The type of track event you participate in can influence your cleat size. For example, sprinters might prefer a tighter fit, while distance runners may want a bit more room. Hurdlers need to consider ankle support and stability. Jumping events require a secure fit to ensure proper take-off.

Personal Preference

Some runners simply prefer a tighter or looser fit. Consider your comfort level and what feels best for you. Try on different sizes and models if possible. You might find a slightly different size works best for you than what the sizing chart suggests.

Brand Variations

Shoe sizing can vary significantly between brands. A size 9 in one brand might feel different than a size 9 in another. Always refer to the specific sizing chart for the brand you’re considering. (See Also: What Kind Of Cleats Do You Wear On Turf )

Fit and Feel: What to Look For

Once you have a cleat in hand (or on your foot), there are a few things to look for to ensure the fit is correct.

Length

The length should be appropriate for the event. Your toes shouldn’t be jammed up against the end of the cleat. There should be a small amount of space (about a thumb’s width) between your longest toe and the end of the cleat. For sprinting, a snugger fit is often preferred, but your toes still shouldn’t be excessively cramped.

Width

The cleat should fit snugly around the midfoot without feeling overly tight. Your foot shouldn’t slide around inside the shoe. The width should accommodate the widest part of your foot comfortably. If you have wide feet, look for cleats specifically designed for wider feet or consider going up a half size.

Heel Hold

Your heel should be securely locked in place. There shouldn’t be any excessive heel slippage. The heel cup should provide a snug and comfortable fit.

Arch Support

Consider your arch type (high, neutral, or low). Some cleats offer built-in arch support. If you require specific arch support, you may need to consider an insole.

Testing the Fit

Test the fit by:

Walking: Walk around in the cleats to get a feel for the fit and comfort.
Simulating Running Motions: Perform some quick strides and jumps to assess how the cleats feel during dynamic movements.
Checking for Pressure Points: Identify any areas where the cleats feel tight or cause pressure.

Common Mistakes to Avoid

Avoiding these common mistakes can help you find the perfect fit and prevent injuries.

Buying Based on Street Shoe Size

As mentioned earlier, do not automatically assume your street shoe size translates to cleat size. Always measure your feet and consult the sizing chart.

Not Measuring Both Feet

Always measure both feet and use the larger foot’s measurements when selecting your size. This ensures you have enough room for your largest foot.

Ignoring the Sizing Chart

Each brand uses a different sizing chart. Don’t assume that a size 9 in one brand will be the same in another. Always consult the specific sizing chart for the brand you’re purchasing.

Choosing Too Small

A cleat that is too small can lead to blisters, pain, and potentially even injuries. It’s often better to err on the side of slightly too big than too small (within reason). Remember to leave a small amount of space for your toes. (See Also: Wont Gold Football Cleats )

Not Trying Them On

If possible, try on the cleats before purchasing. This allows you to assess the fit and comfort. If you’re buying online, make sure the retailer has a good return policy.

Not Considering Event-Specific Needs

Different events require different cleat designs. Don’t choose the same cleat for sprinting and distance running. Consider the features specific to the event you’ll be participating in.

Ignoring Width Considerations

If you have wider feet, make sure to consider cleats designed for wider feet or go up a half size. Failing to do so can result in discomfort and potential injury.

Breaking in Your Track Cleats

Once you’ve found the right size, you’ll need to break in your cleats. This helps them mold to your feet and ensures a comfortable fit. Here’s how to break them in:

Gradual Usage

Don’t wear your new cleats for a full workout right away. Start with shorter training sessions and gradually increase the duration as your feet adjust. This helps prevent blisters and soreness.

Wear Them Around

Wear your cleats around the house or during light activities to help them mold to your feet. This helps soften the materials and create a more comfortable fit.

Use the Right Socks

Always wear the socks you plan to use with your cleats when breaking them in. This ensures the cleats mold to your feet with the same sock thickness you’ll be using during training and competition.

Avoid Extreme Conditions

Avoid wearing your new cleats in extreme weather conditions (e.g., very hot or cold temperatures) during the break-in period. This can affect the materials and the way they mold to your feet.

Be Patient

Breaking in cleats takes time. Be patient and allow your feet to adjust gradually. Don’t expect them to feel perfect right away.

Maintenance and Care for Track Cleats

Proper care and maintenance will extend the life of your track cleats and help them perform at their best.

Cleaning

After each use, remove any dirt and debris from your cleats. Use a brush or damp cloth to clean the uppers and the soles. Avoid using harsh chemicals or abrasive cleaners, as these can damage the materials. (See Also: Will Road Cleats Stick Off The Side Of The Shoe )

Drying

Allow your cleats to air dry naturally after each use. Avoid placing them in direct sunlight or near a heat source, as this can damage the materials. Stuffing them with newspaper can help absorb moisture and maintain their shape.

Spike Replacement

Spikes wear down over time. Regularly check the condition of your spikes and replace them when they become worn or damaged. Use the correct spike length for the track surface.

Storage

Store your cleats in a cool, dry place away from direct sunlight and extreme temperatures. Consider storing them in a shoe bag or box to protect them from dust and damage.

Rotation

If you have multiple pairs of cleats, rotate between them to extend their lifespan and allow each pair to fully dry out between uses.

Where to Buy Track Cleats

You can purchase track cleats from a variety of retailers, both online and in-store.

Specialty Running Stores

Specialty running stores offer a wide selection of track cleats and knowledgeable staff who can help you find the right fit. They often have treadmills for testing out the cleats. These are the best place to go for personalized fitting and advice.

Online Retailers

Online retailers offer a vast selection of cleats at competitive prices. However, you won’t be able to try them on before purchasing, so make sure to check the return policy. Ensure the retailer has a robust return policy.

Sporting Goods Stores

Large sporting goods stores typically carry a selection of track cleats. The selection may be more limited than at specialty stores, but you can often find a good selection.

Manufacturer Websites

Buying directly from the manufacturer’s website can provide access to the latest models and often offers the best selection.

Final Verdict

Choosing the right size track cleats is a critical step for any runner. By following the steps outlined in this guide – measuring your feet accurately, consulting sizing charts, considering your running style and event, and paying attention to the fit and feel – you can find cleats that will help you perform at your best and avoid injuries. Remember to prioritize comfort and proper fit, and don’t hesitate to seek advice from a specialist if needed. Happy running!

Finding the correct size track cleats is crucial for both performance and injury prevention. Taking the time to measure your feet properly and understanding the nuances of different cleat types is an investment that will pay off. Consider your running style, event, and personal preferences when making your selection.

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Remember to always consult the brand’s specific sizing chart and prioritize a snug, comfortable fit. By following these guidelines, you’ll be well on your way to finding the perfect pair of cleats and achieving your running goals. Enjoy the track and run strong!