Looking for something to run 6-10 miles in and then do some fast strides. Most shoes these days are so clunky and soft that they don’t feel good at faster speeds.
I usually do them in whatever daily trainer I'm wearing at that moment.
It doesn't matter if the shoes are clunky, soft, or whatever. Just do the work. At the end of a training block, your body won't remember which days you did strides in marshmallows and which days you did them barefoot.
I always spike up for mine. I used to use a normal (i.e. non super-spike) Saucony xc spike, then switched to a normal Nike mid-distance / distance spike, but I've gone back to a normal Saucony track spike that I think has been discontinued. They have no plate nor any 'grippy' spikes like the back of On's spike has if anyone recognizes them. I bought them in 2021, for reference
I prefer doing strides in non super-spikes because they're lighter and force me to have better form due to the lack of cushion.
And it doesn't take anything out of you - 400m of strides does not tear up your feet / legs at all.