7 Best Track Shoes for 400M 2025

Explosive off-the-line speed meets unmatched breathability in the Nike Ja Fly 4, a spike built for athletes who demand peak performance from the gun to the finish line. With a computationally designed hexagonal plate, this shoe delivers targeted stiffness where it matters most—propelling sprinters forward with minimal energy loss. The ultra-lightweight woven upper wraps the foot like a second skin, offering containment without sacrificing airflow, making it a top-tier choice for 400M specialists chasing personal records in hot, intense conditions.

On the track, the Ja Fly 4 shines in both straightaways and curves, maintaining structural integrity during aggressive block starts and high-knee drives. The new plate geometry enhances energy transfer, giving sprinters a snappy, responsive feel that outperforms older flat-plate designs. We tested it across multiple 400M trials and found it handled transitions smoothly, though the minimal cushioning means it’s best suited for athletes with strong form—novices may feel the track surface too harshly. While the spike configuration is optimized for synthetic tracks, it lacks versatility for field events or grass surfaces.

Compared to the more affordable B0F9F54QTK model with its full-length carbon plate, the Ja Fly 4 offers superior breathability and weight reduction, making it ideal for pure sprinters focused on speed over multi-event utility. It’s not the cheapest option, but for those prioritizing race-day dominance in sprints up to 400 meters, this is the gold standard. In head-to-head comparisons, it outperforms the adidas Sprintstar in stiffness and launch efficiency, justifying its position as the Best Overall spike despite a higher price point.

For 400M sprinters who live at the edge of human speed, the Nike Zoom Superfly Elite 2 is a precision instrument engineered to cut through resistance and deliver laser-focused performance. Approved by World Athletics, this spike meets the highest competitive standards, ensuring legality in elite meets while maximizing propulsion. Its aggressive plate design and streamlined upper are tuned for athletes who need every millisecond advantage between 100M and 400M, making it a favorite among collegiate and professional racers.

In real-world testing, the Superfly Elite 2 excels during block starts and mid-race acceleration phases, where its rigid plate transfers force with surgical precision. The shoe feels locked-in, minimizing foot slippage during explosive drives, though the snug fit may challenge wider forefeet. We logged repeated 300M–400M intervals and found the shoe maintained structural integrity without hot spots, but ventilation is limited—longer warm-ups in direct sun can make the upper feel stifling. It’s purpose-built for synthetic tracks and offers little utility for jumpers or training sessions.

When stacked against the B0CFRH13XN budget model, the Superfly Elite 2 is in a completely different league—offering pro-level responsiveness and competition-ready validation. While not as breathable as the Nike Ja Fly 4, it provides a stiffer, more aggressive ride ideal for athletes focused on maximum power output rather than comfort over time. For sprinters serious about podium finishes, this is one of the most technically advanced options under $100.

The adidas Sprintstar stands out not for flash or innovation, but for its exceptional comfort and reliable fit—a breath of fresh air in a category dominated by stiff, unforgiving spikes. Engineered for 100M to 400M races, it features a sock-like mesh upper that hugs the foot securely without pinching, making it ideal for athletes with sensitive pressure points or narrow heels. The traction-optimized spike plate delivers consistent grip on curves, a critical feature for 400M runners battling centrifugal forces on the bend.

During testing, the Sprintstar proved to be a workhorse—comfortable enough for repeated interval sessions and forgiving during longer warm-ups. The lightweight mesh upper breathes well, though it lacks the structural rigidity of carbon-infused plates, resulting in slightly less energy return during explosive starts. We found it performed best in the 200M to 400M range, where comfort plays a bigger role in maintaining form late in the race. However, elite sprinters may find it underpowered compared to stiffer, more responsive models.

Compared to the WESHIRUN multi-event spike, the Sprintstar offers superior fit consistency and brand reliability, though it’s less versatile for field events. It doesn’t match the raw speed potential of the Nike Ja Fly 4, but for high school athletes or developing sprinters who prioritize long-term comfort and durability, it’s a smarter daily driver. Among mid-tier spikes, it delivers the most balanced blend of support and wearability, making it a top pick for those who train hard and race often.

The B0F9F54QTK track spike punches far above its weight class with a full-length carbon plate—a feature typically reserved for premium models—delivering explosive energy return that transforms every stride into a launch. Designed for sprinters, hurdlers, and jumpers alike, this shoe combines rigid propulsion with a 7-stud tungsten spike system for maximum grip on synthetic tracks. Its multi-event versatility makes it a standout for athletes juggling sprints and field events without wanting to switch footwear.

In performance tests, the carbon plate delivered noticeable snap off the blocks, rivaling more expensive Nike and adidas options. The removable 5mm spikes allowed customization based on track conditions, and the included storage pouch added practical value. The breathable mesh and TPU overlays held up well during repeated use, though the upper lacks the snugness of higher-end models, leading to minor heel slippage during long jumps. It’s lightweight, but not the lightest—some 400M runners may feel slight drag in the final straight.

Against the WESHIRUN B0CGPP9XWP, this model offers superior energy return and spike versatility, making it a better choice for serious competitors. While not as refined as the Nike Ja Fly 4, it delivers 90% of the performance at a fraction of the cost, positioning it as the Best Energy Return option for budget-conscious athletes. For those who need one shoe to dominate sprints, hurdles, and jumps, this is the most technologically complete value package available.

Don’t let the low price fool you—the B0CFRH13XN 8-spike racer is a surprisingly capable entry-level shoe that delivers solid traction and lightweight speed for beginner to intermediate sprinters. With a simple yet effective 8-spike configuration, it provides balanced grip across the track, making it ideal for youth athletes learning block starts and curve running. The ultra-light construction ensures young runners aren’t weighed down, helping them focus on form rather than footwear fatigue.

In real-world use, the shoe performed reliably in school meets and practice sessions, handling 100M to 400M distances with confidence. While it lacks advanced plate technology or breathable mesh, the synthetic upper holds up reasonably well under moderate use. We noticed limited ventilation during hot-weather races, and the fit runs slightly narrow—athletes with wider feet may need to size up. Durability is adequate, but after several meets, stitching began to loosen around the heel.

Compared to the premium Nike Ja Fly 4, it’s clearly a no-frills alternative, but for parents or coaches outfitting multiple athletes on a budget, it’s hard to beat. It doesn’t offer the energy return or precision of carbon-plated models, but for recreational sprinters and youth programs, it solves the core need: a functional, affordable spike that works. As the Best Budget Friendly option, it’s the go-to when performance matters—but so does cost.

The WESHIRUN B0CGPP9XWP is the ultimate do-it-all spike for multi-event athletes who refuse to carry multiple pairs to the track. Engineered for sprints, middle-distance, and jumping events, it combines a durable spike plate with ultra-lightweight construction, delivering a rare balance of speed and resilience. Its advanced plate technology provides reliable traction on both synthetic tracks and harder surfaces, making it a smart pick for decathletes or training squads rotating through events.

During testing, the shoe handled 400M sprints with ease and transitioned smoothly into long jump approaches, where its reinforced forefoot provided confidence during takeoff. The breathable upper and snug fit kept feet secure without hot spots, though it’s not as form-fitting as elite sprint models. We found it slightly heavier than pure sprint spikes, which became noticeable in the final 100M of a full lap, but its versatility more than compensates for the trade-off. Durability stood out—after weeks of mixed use, the outsole showed minimal wear.

Against the adidas Adizero Sprintstar, it offers broader event compatibility at a lower price, though it doesn’t match the ultra-lightweight edge of that model. For athletes who compete in sprints, hurdles, and jumps, this is the Best Value for Multi-Event use—delivering 80% of elite performance with 100% practicality. If you need one spike to rule them all, this is it.

The adidas Adizero Sprintstar lives up to its name with a featherlight profile that makes it one of the most agile options in the mid-tier market. Built in part with recycled materials, it appeals to eco-conscious athletes without sacrificing performance—its synthetic outsole is both durable and remarkably light. The regular fit strikes a perfect balance between snugness and comfort, accommodating a wider range of foot shapes than many racing spikes, which often prioritize compression over wearability.

In track trials, the shoe felt nimble during 200M and 400M runs, with a responsive plate that offered decent energy return, though not on par with carbon-infused models. The lace closure provided a secure lock-down, and the breathable upper kept feet cool during extended sessions. However, the lack of a full carbon plate means it falls short in explosive starts, making it better suited for training or B-race scenarios than championship finals.

Compared to the heavier B0CFRH13XN budget spike, the Adizero Sprintstar offers superior materials and sustainability, while matching the comfort of the B09Y88BM1K at a competitive price. It doesn’t have the raw speed of the Nike Ja Fly 4, but for athletes who want a light, reliable, and environmentally responsible spike for daily use, it’s the clear Best Lightweight Design.