The Monday Shakeout: Best Track Workout Shoes That Aren't Spikes
By Andrea Myers
In this week's Monday Shakeout, Andrea talks about the shoes she's using to train for track season. Spikes can be a major overload on calves, which is why it is important to explore some non-spike footwear for weekly training. She provides her favorites.
March is here and Indoor Track Nationals were this past weekend, so that means that outdoor track season will soon be upon us. For those just starting their track seasons, it is important to gradually introduce spikes to your workouts so you avoid overloading your calves and feet early in the season. Even once you have eased into using spikes, you do not need to do every speed workout in them. Lower stack, lighter weight trainers are perfect for speed workouts; the problem is that there aren't many shoes like this available in 2026. The following are my favorite shoes for speed workouts, which I define as anything 5k pace or faster.
#1. Topo Cyclone 3
(Full Review)
Longtime DOR readers know that the Topo Cyclone 3 (and its very similar predecessor, Cyclone 2) are my favorite speed shoes of the past few years. At 6.9oz for a men's 9 and featuring a full-length PEBA midsole and no plate; it is a lightweight, responsive, lower stack (28mm/23mm) performance trainer. The forefoot features a moderate rocker and late toe spring, and the platform is moderately flexible. I have gone through 3 pairs of the Cyclone 2 and have 100 miles on my Cyclone 3s. They are my go-to shoe for hill sprints and speed workouts ranging from faster than 400m pace to 10k pace. The 5mm drop makes midfoot landings feel completely natural and the rocker does not feel particularly aggressive due to the flexible platform. The PEBA midsole is highly responsive and the lower stack provides plenty of ground feel, which is essential for faster running. The rubber outsole has exceptional durability and traction on wet roads, but the exposed midsole in the midfoot does wear over time. I typically get 250-300 miles out of each pair, and the limiting factor is when the midsole feels like it flattens out. I also appreciate that it feels comfortable at easy paces, so there is no need to change shoes for your warmup and cooldown.
#2 Nike Streakfly 2
(Full Review)
The Nike Streakfly 2 as close as you can get to a track spike in a flat. It weighs 4.5oz for a men's 9, which makes it lighter than many spikes on the market. With a full length ZoomX midsole, a full length carbon plate, and 26mm/22mm stack height, it is perfect for running fast. I use it for early season races if I am not quite ready to race in spikes, as well as using it for intervals. The full length plate provides a stiff platform and the low stack ZoomX midsole is extremely responsive at fast paces. I have used it for intervals ranging from 400m pace to 5k pace, and it performs exceptionally well at all of them. It is not particularly comfortable for easy running, so I use a regular trainer for warmups and cooldowns when I am using the Streakfly 2. The shoe feels like its stated 4mm drop and may feel lower to some due to how much the midsole compresses. Even though it is not a spike, it will require greater calf strength and ankle mobility as compared to other shoes. The outsole is not particularly durable due to the high amount of exposed midsole in the rearfoot and midfoot, so I am selective with which workouts I use the shoe for. My one complaint about the Streakfly 2 is that it does not provide the best traction if the track is wet, particularly on turns. I have raced 2 road miles, a track mile, and a track 500m in the shoe, and it is without question my favorite short distance racing shoe that is not a spike.
#3 Topo Fli-Lyte 6
(Full Review)
The Topo Fli-Lyte 6 is a lower stack (23mm/20mm), lower drop (3mm) shoe with a firmer midsole and stiffer platform as compared to the Cyclone 3. It is also a little heavier at 7.8oz for a men's 9, thanks to a ZipFoam (EVA) midsole and more substantial rubber outsole coverage. I primarily like it for easy runs, but love how is feels for strides and other shorter, faster efforts (like 100-200m reps at 400 pace or faster) due to its stiffer platform. Its 3mm drop makes it ideal for midfoot or forefoot landings; however, it will also require sufficient calf strength and ankle mobility. I think the Fli-Lyte 6 is a great non-spike option for short, fast reps for sprinters or mid distance runners. It could also work for mile-5k pace reps for those who prefer a lower drop and stack shoe for those paces. Its high rubber coverage outsole provides very good traction on wet surfaces. Out of the three shoes, I think the Fli-Lyte 6 is the best value due to its lower price ($125), high coverage rubber outsole, and more durable EVA midsole. It also excels as a strength training shoe due to its low stack, low drop, and stiff platform. If a runner was looking for one shoe to do it all (as long as they can handle a 3mm drop shoe), the Fli-Lyte 6 is a great option.
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Ultraspire Fitted Race Belt: The best way to carry your phone and goods on the run. No bounce and various sizes for waist. (Also recommend the Naked belt)
Saysky Running Gear: We were really taken aback by this Scandinavian company's ultra-thin, durable performance clothing
Skratch Recovery, Coffee Flavor: Mental and physical boost post run. Coffee flavor is excellent and goes great straight into a fresh brewed cup
goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
Fractel Hats: Our team's wider fitting running hat of choice!
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NEXT: Super Shoes for Recovery Runs?
