Spikes for 50 year old newbie to run sub 5 mile and 60s 400m

What are your best times so far? Most people at your age and weight would have almost no shot at those times regardless of shoes, unless you just happen to be extremely talented and never really trained before. Wearing spikes could also make you susceptible to lower leg injuries.

I've only run a 400m once before - I think I was around 66 secs? My mile I have tried 3 times, the last was a month ago at around 5.22. They aren't my normal distances. I only really started jogging in my 40's and normally do stuff like parkruns and some 10k fun run type things (also have tried an ultra a couple of times - but not too quick due to my weight)

I am 38/6’2”/195 lbs and ran some 400s and 800s this year in dragonfly’s. Great shoe. As someone susceptible to calf issues I had to work into them. I did this by spiking up for 200s after workouts at first. Then for longer reps At the end of workouts and finally for a few target workouts towards the end of the cycle.

To answer your question, Nike Dragonfly or Nike Air Zoom Victory (link below for $80)

Note, I have used the Dragonfly for 800 up to 5000m (I am in my late 60s). They have gotten a lot less expensive, so shop around (Nike site, Running Warehouse, etc.) They will help with both distances. But you really only need the spikes for your 400 event.

However, you may do just as well or even better, by buying a carbon plated racing flats (of your choice) AND dropping some serious weight unless you are like 6'6" (of course that is easy for me to say, I was 131# before my morning session today).

If you go that route, you can probably still hit your < 00:60 400meter goal and have a pair of shoes you can use over a wider range of distances.

A Tesla

0/10

Your times are exceptional for a 50 year old jogger weighing 225 lbs. Just losing 25lbs should be enough for you to easily run under 5 minutes. TBH, hard to believe. If what you're saying is true, it's almost certain you could be ranked in the top 10 worldwide for VM50 1500m in a year with proper training and weight loss.

At your age, I'd be very careful as the most likely result of using spikes is a lower leg injury.

If you really want to use spikes (and I agree that for your lofty goals they can help a lot, especially on the 400m), start gradually moving from your standard shoes to racing flats during track workouts. Once you are comfortable working out in racing flats (should take a couple of months, maybe more), then gradually introduce spikes. As Highhoppingworm suggests, start by just wearing them for a relaxed 200 or two at the end of a workout and then gradually use them for longer reps. In all cases, even after adaptation, I would not do more than one full workout every second week in them and always run strong and in control to minimize the risk of injury. Good luck!

This. 225 is a lot unless it's muscle or you're very tall. You have ability so forget about spikes. You'll either get there or you won't.

Get a supershoes and train in them. When you are close to 60 secs in the 400, then you can get your spikes.

At your weight spikes will add to the pressure on your muscles and tendons.

Nice way to put it . . .

First, the OP is a purportedly a 225 pound "jogger" with apparently no running background who recently ran a 5:22 mile.

Lets do the math. Presumably, the OPs racing weight would be a maximum of 165 pounds. To get there, he would need to lose 60 pounds. The rule of thumb related to the effect of excess weight on running is 2 seconds per mile per excess pound of weight. If he got down to his theoretical racing weight of 165 pounds, he should be able to run around 3:22 for the mile. If he lost just 30 pounds, he would run a 4:22 mile.

0/10

Definitely go for middle or long distance spike with more support. Start slowly - full warmup then put on spikes for easy strides. That’s it for day one to see how your body responds. Then you gradually increase load each time. No more than twice a week in spikes in any case.

I ran 66 for 400m at 225lbs and 5'10", but I struggled to do a mile under 7 minutes until I dropped weight. This seems pretty amazing unless the OP is a lot taller.

love your videos Mark, assuming you are the youtuber

OP either is (or for some very strange reason is impersonating) the fitness YouTuber. He has a video of his mile. Yes, it’s an incomplete/edited video so not really proof, but 5:22 looks fairly plausible. Certainly his fitness background and body type are different than what “225 lb jogger” usually suggests.

And to answer the question, if you're committed to running in spikes I'd go for the Dragonfly. A slightly more aggressive spike (like the Air Zoom Victory) might technically be a better fit for the 400/mile combo, but the Dragonfly will work well and is probably a gentler (less likely to injure you) introduction for someone new to spikes. Do ease into them gradually.

Agree with all this.

Spikes at your age with no experience wearing them is a really bad idea.

arent you the guy from youtube

edit: i’m dumb

i do enjoy your videos, they are pretty fun, even though you’re 30+ years older than me

Just go with the Dragonfly.

It's probably the most versatile, and accessible.

If it's good enough for mid-d guys to close in 52, and cushioned enough for 10k guys, then it should be fine for what you're looking to do.

he is 6'5 or 6'6.

I once ran 55.6 for 400m at 105kg but i was only 29 years old. around 6 foot.

Asics Metaspeed LD are very good for both but expensive. Don't use screw in spike pins so a bit more comfortable but plenty of grip.

Dragonfly spike good also and a bit cheaper.