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I hope the following will help parents with the buying & use of Trainers & Running Spikes
 

If you are looking for a pair of spikes for your little under 11 / under 13 treasure you probably have as little idea as I did when I was in that position. My daughter who does heptathlon now has a different pair of shoes for each event. At this stage however you can get away with just one pair.
 
My first surprise was the difference in shoe size & the size of a running spikes shoe compared to normal footwear - Generally don't be surprised to have to buy spikes about 1½ sizes bigger than the current shoe size of your son/daughter.
 
The Shoe - There are different types of spikes (shoes) for different events, running (track & cross country, as well as a highbred designed for both), high jump with additional spikes in the heal, javelin with more support for side stepping etc. I found that a running shoe with steel spikes, as well as a bit of heel support & either rubber ribbing and/or rubber spikes or protrusions on the sole could be used by U11/U13 age groups for both track & cross country. All I needed to do was change the actual metal spikes screwed into the soles at the start of each season.

The Spikes - There are at least three shapes of fairly available spike, that you can screw into your shoe which are sold in packs of 10 for about £3. These are Turbo, Pyramid & Needle, and are thankfully a universal fitting thread. They come in Steel as well as other compounds. I found that Steel Pyramid spikes, last longer & are easier to remove when they are worn down (and rusted into their sockets).
 
Spike Size - Spikes also come in various different sizes (lengths). The most important thing to remember is that for use on running tracks you will need 6mm or smaller. Larger sizes are not permitted. For Cross Country Larger sizes are required, but be careful, courses sometimes include some road, paved/concrete or even cobbled sections, which can be a problem with very long spikes. (Always walk the course before a cross country race)

Biomechanics & Trainers

In order to pick the correct shoe you have to know a bit about your foot and your running style. There are very few runners lucky enough to have feet so biomechanically efficient that they distribute weight perfectly from heel strike to toe-off. The rest of us must depend on our running shoes to neutralise the flaws in our imperfect feet.
 
Every shoe is designed to correct an imbalance in a different type of foot. Wearing the wrong shoe can invite injury.
 

Overpronation - Your feet roll in when you run. It is natural to pronate to some degree, but many runners have feet that simply overdo it. If you are an over-pronator your shoes will be more worn on the inside edge than the outside. It is a common problem that can lead to injuries ranging from the foot up to the hips and lower back.
 
Neutral - The 'normal' gait cycle. As you run your foot hits the ground on the outer heel, and rolls inwards as it moves forward onto the ball of your foot at the base of your big toe. Such runners are still likely to pronate but not enough to cause problems.
 
Supination - Your foot rolls outward when you run, shown by the fact that the outsole of your shoe is worn and compressed along the outer edge. Such runners usually have rigid feet that do not absorb shock very well, which can lead to injury over time.

How Shoes Help - The correct shoes will help to neutralise your gait, which will make your running style more efficient and in turn help to minimise the risk of injury. If your style is already neutral, your ideal shoe will be neutral also. therefore offering minimal interference. If you over-pronate your ideal shoe will provide added stability or support on the medial (inner) side to minimise the inward rolling of your foot. Such a shoe. suitable for mild to moderate overpronators, is called a stability or support shoe. A shoe for those who overpronate severely is called a motion control shoe. Supination is extremely rare, however if you do supinate you will need a flexible shoe that encourages your foot motion to move inwards.

FLAT FOOT - Runners with a flat foot generally have a tendency to overpronate. They need a shoe that will prevent their foot from rolling in too far - a motion control shoe in extreme instances, or support shoe in milder instances.
 
NORMAL FOOT - Runners with 'normal' feet do not need a shoe with any special features; just a well cushioned neutral or light support shoe.
 
HIGH ARCHED FOOT - Runners with a high arch generally do not absorb shock well. Cushioning is the most important feature of their shoe.

The above Biomechanics information was supplied by - OnTheRun - whose catalogue will also give details of what Cushioning /Support / Motion Control, each of the trainers or spikes they supply gives, as well as other useful information.
Ontherun will combine your knowledge of your feet, with their technical expertise to ensure you pick the right shoe.
Visit their site at : www.ontherun.co.uk
 
We do not receive any support or inducements from OnTheRun or any other source. The above information is in my view of help & I pass it on as such.

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