Sprinting insoles for spikes, trainers and the long training block
Sprinters, hurdlers and jumpers spend an entire season chasing hundredths and inches, and every one of them is bought at ground contact. Springbak® Springsoles put a 3/32-inch layer of 1,4-polybutadiene — one of the most resilient materials made — between your foot and the track — a material designed to compress and spring back to shape at each contact. Energy return to the athlete, sprint speed and next-stride performance have not been directly measured. Designed thin enough for sprint spikes, tough enough for a full block of tempo.
- 3/32"
- 3/32-inch total thickness — designed to minimize changes to spike and racing-flat fit; confirm fit in your own footwear.
- 2x+
- Force required to displace a person standing on Springsoles in Weber State testing — a standing-stability measurement, not a direct measure of sprint, hurdle or jump performance.
- 4
- U.S. patents behind the Springsole design
What track & field demands of your feet
- Very short ground contacts at top-end speed
- Block starts that demand maximum force into the track in one direction
- Approach runs and takeoffs in long, triple and high jump
- Hurdle touchdowns that land and re-accelerate in the same instant
- Hundreds of tempo reps per week on a hard synthetic surface
- Throwers planting repeatedly on a rigid concrete ring
Why Springsoles fit this sport
Built for short ground contacts
A thin, resilient 1,4-polybutadiene layer designed for repeated short, high-load contacts in sprinting. This is an intended design application; contact time and energy return to the athlete have not been directly measured.
Spike-compatible profile
At 3/32 of an inch, Springsoles are designed to minimize changes to the spike setup you already train and race in. Try the Springsole untrimmed first. The 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition.
Measured standing stability
Weber State force plate testing: more than twice the force was required to displace a person standing on Springsoles. That test measured standing resistance to displacement — not sprint, hurdle or jump performance. Plants and touchdowns are intended applications, not measured outcomes.
Designed for repeated training volume
Tempo, accelerations and hill work add up fast. Springsoles are a thin resilient layer designed for repeated track-and-field use across a long training block.
The technology, materials and four U.S. patents behind Springsoles are detailed on How it works.
See it, then test it
Two films from the Springbak® archive: "See the Springbak® Difference in Action" — how the patented material works under the foot — and the Springbak® Legacy Film, which opens with BYU track and field coach Mark Robison and follows six years of R&D with the athletes, coaches and researchers who tested Springsoles.
See the Springbak® Difference in Action
How patented Springbak® technology is designed to work beneath the athlete's foot during running, jumping, lifting, and cutting.
Chapters
Read the transcript
- 0:00
- What Springsoles are. Opening look at the Springsole itself: a 3/32-inch patented energy-return layer fitted under a removable liner or on top of a firmly bonded or stitched liner.
- 0:55
- Energy return under the foot. How the patented material loads on ground contact and gives that stored energy back into the next push-off, instead of absorbing it the way soft foam cushioning does.
- 2:10
- Sprinting, jumping and cutting. Athletes running, jumping and changing direction, with the ground-contact phases where a sprinter or jumper is asking the most of the shoe.
- 3:35
- Install and fit. The install shown uses a removable liner: first try the Springsole untrimmed, then lift the liner, place the Springsole underneath and reinstall the liner. Trim only the toe or forefoot in very small amounts if needed for a flat fit.
The Springbak® Legacy Film
Filmed at Northstar Studios in Nashville: founder Bill Crow's vision, six years of R&D, and the athletes, coaches and researchers who tested it.
Chapters
Read the transcript
- 0:00
- Coach Mark Robison, BYU track and field. The film opens with BYU track and field head coach Mark Robison on what he saw when his athletes trained and competed in Springsoles.
- 1:10
- Bill Crow and the original idea. Founder Bill Crow on the idea behind Springbak®: put a thin spring plate under the foot so the athlete gets energy back from every step rather than losing it into the shoe.
- 2:40
- Six years of R&D and lab testing. The development years — material iterations, and the university lab work behind the balance, stability and stride-analysis results published on the proof page.
- 4:00
- Coaches and athletes on the result. Coaches and athletes who tested Springsoles across track and field and other sports describe what changed in training and competition.
Ready to feel it
Put Springsoles under your track & field shoes
The same patented 3/32-inch layer shown in the films. Try it untrimmed first and trim only the toe or forefoot if needed for a flat fit. Made in the USA.
Where it shows up on the track
What actually makes the best insoles for track & field
When you compare track and field insoles, many are sold on how soft they feel in the store. On the track, runway or training surface the useful question is what each layer is designed to do with the force of every contact — cushion it, or return it. Specifications vary by model.
| Insole type | On the track | Why |
|---|---|---|
| Springbak® Springsoles | Returns energy | A thin 3/32" resilient 1,4-polybutadiene layer designed to store and return energy at contact and to minimize changes to spike fit. Sprint performance, ground-contact time and athlete energy return have not been directly measured. |
| Thick cushioned gel inserts | Typically cushions | Typically built from soft foam or gel for comfort and cushioning rather than elastic return; thicker models can take up internal spike volume. Thickness and materials vary by model. |
| Rigid custom orthotics | Typically supports | Typically designed for alignment and support rather than elastic response; many are taller than the low internal volume of a sprint spike allows. Height and construction vary by model. |
| Factory spike insole | Baseline | Usually a thin die-cut comfort and fit layer that is not marketed for engineered energy return. Construction varies by spike model. |
Fit checker
Will it fit my spike?
Pick your spike and get the answer to the #1 question we get before an order: where does it go, do I trim it, and does anything about my shoe change? Sprint spikes almost never have a liner that lifts out — so the Springsole goes in on top of the sewn-in pad, directly under your foot.
Verdicts assume a stock pair. Tug the footbed at the heel: if it is removable, the Springsole goes underneath it; if a lightly glued liner resists or starts to tear, stretch or deform, stop and put the Springsole on top. Never force a firmly bonded or stitched liner out. Never cut, peel or pry a sewn-in pad out of a spike.
Nike Air Zoom Maxfly / Maxfly 2
Elite sprint spike, 100m–400m
- Footbed
- Sewn-in footbed over a plate and cushioning unit — nothing lifts out.
- Where the Springsole goes
- Lay the Springsole on top of the sewn-in pad, printed side up, and seat the heel all the way back.
- Trimming
- Try it untrimmed first. If needed, remove a very small amount from the toe or forefoot, then reinsert and check before cutting more.
- What you keep
- Plate feel, pin angle, heel height and stack — 3/32" barely touches spike volume.
Springbak® does not replace your shoe. It adds one 3/32" resilient layer under your foot inside the shoe you already race and play in. Springbak beneath your feet.
Every spike in the picker, side by side
The same verdicts in one static table — useful if you coach a group, or want to print the fit answers for a whole squad before an order.
| Shoe | Fit verdict | Footbed | Trim guidance | Sizing |
|---|---|---|---|---|
| Nike Air Zoom Maxfly / Maxfly 2Elite sprint spike, 100m–400m | Expected fit: toe trimming may be needed | Sewn-in footbed over a plate and cushioning unit — nothing lifts out. | Try it untrimmed first. If needed, remove a very small amount from the toe or forefoot, then reinsert and check before cutting more. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| Nike Zoom Superfly Elite 2Elite sprint spike | Expected fit: toe trimming may be needed | Stitched-in footbed; there is no removable liner. | Toe or forefoot only, in very small amounts. Never the heel; do not unnecessarily narrow the sides. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| Nike Zoom Rival Sprint / Rival MultiTraining and high-school sprint / multi-event spike | Expected fit: try untrimmed first | Typically a thin sewn-in pad; check the heel before assuming it lifts. | Toe only if it overhangs after the heel is seated. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| Nike Zoom Ja Fly 4Sprint spike, lightweight last | Expected fit: toe trimming may be needed | Sewn-in footbed inside a deliberately snug upper. | A small toe trim may be needed if race-snug; recheck the fit after each trim and confirm lace tension and lockdown in your own pair. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| adidas Adizero Prime SP2Elite sprint spike | Expected fit: toe trimming may be needed | Sewn-in footbed over the sprint plate. | Toe only, in small passes. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| adidas SprintstarTraining and school-level sprint spike | Expected fit: try untrimmed first | Thin sewn-in pad in most pairs. | Usually little or none. Trim the toe outline if long. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| adidas Adizero Finesse (middle distance)800m–1500m spike | Expected fit: try untrimmed first | Sewn-in footbed; low internal volume by design. | Toe only if it overlaps. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| Puma evoSPEED Sprint / Future Faster+Sprint spike | Expected fit: toe trimming may be needed | Stitched-in footbed on most current models. | Toe trim is common in narrow lasts. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| ASICS Metasprint / Hyper SprintSprint spike (Metasprint is pinless) | Expected fit: toe trimming may be needed | Sewn-in footbed; nothing to lift out. | Toe only, following your own foot outline. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| New Balance MD-X / SD-XMiddle distance and combined-events spike | Expected fit: try untrimmed first | Sewn-in footbed on current pairs. | Toe only if long. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
| Any brand Trainers, racing flats and warm-up shoesEverything that is not a spike | Expected fit: try untrimmed first | Removable sock liner in nearly all cases. | Rarely needed; trim the toe if the Springsole sits long. | Order your US shoe size. Each pair covers a size range; try it untrimmed before trimming the toe or forefoot only if needed. |
Fit, trim & sizing FAQ
Questions the fit checker answers
What do the fit verdicts mean for my spikes?
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"Expected fit: try untrimmed first" means to try the stock model with the 3/32" Springsole untrimmed first. "Expected fit: toe trimming may be needed" means a small toe or forefoot trim may be needed only after that first fit check. "Expected fit: check your pair first" means the liner may vary by model year. Every verdict is an expectation, not a guarantee — confirm actual fit in your own pair.
How much do I trim, and where?
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Try the Springsole without trimming first. Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time. Do not trim the heel and do not unnecessarily narrow the sides. Recheck the fit after every small trim.
Does the Springsole go above or below my insole?
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Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner.
What size Springsole do I order for my spikes?
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Order by your US shoe size on the Shop page — sizes run US men's 6/7, 8/9 and 10/11; US women's 7/8, 9/10 and 11/12; EU 38/40, 41/42 and 43/45; UK 5/6, 7/8 and 9/10, and each pair covers a size range. If you are between sizes, take the larger range, try it untrimmed and trim only the toe or forefoot if needed.
Will adding a layer change how my spikes fit?
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The 3/32-inch layer is designed to minimize changes to heel position, plate feel, pin or stud angle, lace tension and brace compatibility. Confirm actual fit, lockdown and comfort in your own footwear before training or competition.
My model is not in the list — can I still use them?
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Yes. The picker covers the models we are asked about most. Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner. If you are unsure, email info@springbak.net or call 951-277-3000 with your exact model.
Insole vs. midsole layer
Full-length replacement insoles vs. a Springbak® midsole layer
Almost every performance insert on the market is a replacement insole: you pull your shoe's sock liner out and put theirs in instead. Springbak® works the other way — it is a thin midsole layer that goes in as well as your insole, so nothing about your shoe is given up. In a sprint spike that distinction decides everything: there is often no insole to give up, and almost no volume to spend on a full replacement footbed.
| Product category | What it is | Where it sits | Typical thickness | What it does with impact |
|---|---|---|---|---|
| Springbak® Springsoles | A 3/32" resilient 1,4-polybutadiene sheet, trimmed only if needed for a flat fit, made in the USA and covered by four U.S. patents. | Added under your shoe's own insole (or on top of a sewn-in pad). Your factory insole stays in the shoe. | 3/32 in (≈2.4 mm), even from heel to toe | Stores and returns energy inside the ground contact, and the material springs back to shape between reps. |
Sources | ||||
| Carbon-plate performance insoles (e.g. VKTRY VK Insoles) | A moulded, sport-specific carbon-fiber plate with a foam top cover, fitted by shoe size and athlete weight. | Replaces your shoe's insole — the factory sock liner comes out and stays out. | Full-length insole stack; considerably taller than a bare midsole layer | Flexes and rebounds as a plate. Because it replaces the insole, it also changes footbed shape and internal shoe volume. |
Sources | ||||
| Cushioned replacement insoles (e.g. Spenco) | Full-length foam, gel or PU insoles built around comfort, arch shape and pressure relief. | Replaces your shoe's insole. | Typically several millimetres, often heel-loaded | Designed primarily to absorb and spread impact rather than return it. |
Sources | ||||
| Viscoelastic shock-absorbing insoles (e.g. Sorbothane) | Full-length inserts made from a viscoelastic polymer specified for shock absorption and vibration damping. | Replaces your shoe's insole. | Full-length insole thickness, varies by model | Damps impact energy by design — that is the stated purpose of a viscoelastic material. |
Sources | ||||
| Structured support insoles (e.g. Superfeet, custom orthotics) | A rigid or semi-rigid shell with arch and heel posting, sometimes prescribed by a practitioner. | Replaces your shoe's insole. | Full-length shell plus posting | Built to control alignment and position the foot, not to give energy back at contact. |
Sources | ||||
| Your factory insole / sock liner | The die-cut foam liner your shoe was designed and fitted around. | Already in the shoe — and with Springbak®, it stays there. | ≈1–5 mm depending on the shoe | Typically a comfort and fit layer that is not marketed for engineered energy return; construction varies by spike model. |
Sources | ||||
We add, we don't replace
Springbak® is not a new insole and not a new shoe. The thin 3/32-inch layer is designed to minimize changes to your spike's original fit and feel — you add one thin resilient layer rather than replacing the footbed. Try the Springsole untrimmed first. The 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition.
Sized for your shoe, trim only if needed
One pair covers a size range. Try the Springsole untrimmed first. The 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition. If needed for a flat fit, trim only at the toe or forefoot in very small amounts, rechecking after each trim; never trim the heel or unnecessarily narrow the sides.
Return, not absorb
Cushioning products are engineered to soak impact up. Springbak®'s material is chosen to hand energy back inside the contact — and Weber State force plate testing showed it took more than twice the force to displace a person standing on Springsoles.
Sources: every description above is taken from the named manufacturer's own official website. Springbak, Inc. is not affiliated with, sponsored by, endorsed by or partnered with any of these companies, and none of them have reviewed or approved this comparison. Links open the manufacturer's own site so you can read their wording first-hand.
Comparison of product categories based on each manufacturer's own publicly published product descriptions, current as of August 2026. VKTRY, Spenco, Sorbothane, Superfeet and all other names are trademarks of their respective owners, are used here for identification and comparison only, and imply no affiliation with, sponsorship by or endorsement by Springbak, Inc. — in either direction. Product designs and specifications change — check the manufacturer's current listing before buying. Springbak® makes no performance claim on behalf of any other brand.
Gear comparison
Track spike and insole gear comparison: material, thickness, use-case
Track spike insoles and everything else that can sit between your foot and the track, side by side. Thickness matters more in a spike than in any other shoe — a sprint spike has almost no internal volume, so a few millimetres changes heel height, pin angle and lacing pressure.
| Layer or gear | Material | Thickness | Best use-case | Read more |
|---|---|---|---|---|
| Springbak® Springsoles | 1,4-polybutadiene elastomer sheet (4 U.S. patents) | 3/32 in (≈2.4 mm), full length | Sprint and jump spikes, racing flats, trainers, throwing shoes — sits on top of the sewn-in spike pad. | How to run them in spikes |
| Factory sewn-in spike pad | Die-cut EVA foam bonded to a textile top sheet | ≈1–1.5 mm, stitched in — not removable | Baseline comfort layer in many spikes; construction varies by model. Where it is sewn in or glued, leave it in place. | Why it does not come out |
| Removable trainer sock liner | Moulded EVA or PU foam | ≈3–5 mm | Trainers, flats and warm-up shoes. Lift it out, lay the Springsole flat underneath, put the liner back on top. | Treating shoes as equipment |
| Cushioned gel or foam insert | PU foam with gel pods or air pockets | ≈5–8 mm, often heel-loaded | Standing, walking and everyday shoes. Many models are taller than a spike's internal volume allows and are built to cushion rather than rebound; specifications vary by model. | Why softer is not faster |
| Rigid custom orthotic | Polypropylene or carbon shell with posting | ≈3–6 mm plus rearfoot posting | Clinical alignment work in trainers, prescribed by a practitioner. Rarely fits a racing spike. | Fit and footwear notes |
| Spike plate (part of the shoe) | Nylon or carbon composite plate with 4–8 pin receptacles | Built into the outsole — not a layer you choose | Transfers force into the track at the front of the foot. Keep pin length legal for your surface. | Force at the block start |
| Taped or stacked heel lifts | Stacked foam or felt wedges | ≈4–10 mm, uneven by design | Short-term clinical use only. In a spike they shift the heel up and out of the counter on hard landings. | Touchdown and takeoff loads |
Thicknesses are typical retail ranges; measure your own pair before assuming it will clear a spike upper.
Installing into spikes? The spike install chart shows the exact layer order, and the install FAQ covers trimming, pin length and heel seating.
On the record
What athletes and coaches say about Springsoles
Published athlete and coach testimonials — reported observations, not laboratory measurements. The Weber State force-plate result above is the separate measured finding. Individual results vary.
“I can run faster, jump higher, and have less fatigue. I would highly recommend Springbak® Springsoles to enhance athletic performance.”
“Small advancements in athletic footwear can translate into meaningful gains on the track. That is the space Springbak works in.”
Weber State force plate testing
What the force-plate result does — and does not — show for track
Weber State University force plate testing: more than twice the force was required to displace a person standing on Springsoles. That test measured standing resistance to displacement (standing stability). It did not directly measure sprint speed, block starts, ground-contact time, hurdle or jump performance, landing forces, spike geometry, energy returned to the athlete, injury or fatigue.
- Intended application: a thin, resilient layer under the foot through block starts, sprint drive phases, jump plants and hurdle touchdowns — not a measured sprint, hurdle or jump outcome.
- Designed to minimize changes to spike fit; confirm flat placement, lockdown and spike fit in your own pair.
- Designed for repeated track-and-field use across a training block; individual results vary.
See the full breakdown on Proof & testing.
Force-Plate Stability Study
In force-plate testing, subjects standing on Springbak® Springsoles showed more than twice the overall resistance to being pushed from their position.
In plain English: they were harder to move. They could hold their ground better against a sideways push—exactly the kind of stability athletes need when planting, cutting, jumping, landing, and absorbing contact.
Springbak® gives the foot a more stable, responsive platform to work from inside the shoe.
Results are from the force-plate testing described in U.S. Patent No. 6,589,630 B1. Individual results vary.
Challenge Two
The Springbak® core challenge — trunk rotation test
Basketball, volleyball, golf, baseball, track and field and strength training all depend on more than straight-line speed. Core mobility and body control matter just as much, and rotation is the cheapest way to test them — no tape measure, no timing gate.
Test your core rotation
- Stand comfortably with your feet shoulder-width apart.
- Keep your feet planted and face straight ahead.
- Extend your arms in front of you, or cross them over your chest.
- Slowly rotate your upper body as far as is comfortable — without moving your feet.
- Note your finishing position: a spot on the wall, a piece of furniture, a mark on the floor.
- Insert your Springbak® Springsoles and repeat the exact same movement.
- Compare your comfort, balance, control and range of rotation.
Do not force the movement. The purpose is to compare how your body feels and moves under the same conditions, so keep the shoes, surface, stance and technique identical on both attempts.
Score your result
Take the test, then rate the second attempt against the first to get your Springbak® Challenge score.
Turn. Control. Compare. Same athlete, same shoes, same challenge.
Fitting them to your track & field footwear
- Try the Springsole without trimming first.
- If the factory liner is removable, remove it and place the Springsole underneath it.
- If the liner is lightly glued, gently pull to see whether it releases cleanly. If it does, place the Springsole underneath it.
- If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead.
- Never force out a firmly bonded or stitched liner.
- Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time.
- Do not trim the heel and do not unnecessarily narrow the sides.
- Recheck the fit after every small trim.
- Test in warm-ups and one full-speed rep before you race in them, exactly as you would with new spikes.
- Keep a second pair in your trainers for tempo, hills, the weight room and general prep volume.
Install chart
How to install Springsoles in a track spike
Track spikes are often different from trainers: many have a thin pad stitched or glued into the shoe, but construction varies, so check your own pair. If the liner is removable, try the Springsole underneath it; if it is lightly glued, remove it only if it releases cleanly. If it tears, stretches, deforms or resists removal, stop, leave it in place and put the Springsole on top. Try the Springsole untrimmed first — the 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition.
1. Your foot / sock
Sits straight onto the Springsole. Nothing else goes between them.
2. Springbak® Springsole
3/32"Drop it in here — on top, printed side up, heel seated all the way back.
3. Sewn-in factory pad
Stitched or glued into the spike. Leave it alone — do not cut, peel or pry it out.
4. Spike plate and pins
Not altered by the Springsole. The 3/32-inch layer is designed to minimize changes to how the spike feels — confirm actual fit in your own pair.
Same order for racing flats with a stitched-in footbed. In trainers with a loose, removable insole, the Springsole goes under that insole instead.
| Step | Do this | Not this |
|---|---|---|
| Step 1Check the shoe | Try the Springsole without trimming. Check whether the liner is removable. A lightly glued liner may release with a gentle, steady pull; stop if it starts to tear, stretch or deform. | Never force out a firmly bonded or stitched liner. |
| Step 2Drop it on top | Lay the Springsole into the spike on top of the sewn-in pad, printed side facing up toward your foot. | Do not try to slide it underneath the pad or the plate. |
| Step 3Seat the heel | Push it back until the Springsole heel is flush with the heel of the spike, then smooth it flat from heel to toe. | Do not leave it bunched forward or riding up the heel counter. |
| Step 4Trim if long | Only if needed, remove a very small amount from the toe or forefoot, reinsert it and check before cutting more. | Never trim the heel, unnecessarily narrow the sides, alter the heel shape or cut more than needed. |
| Step 5Lace and test | Lace as normal, then jog, do build-ups and one full-speed rep. It should feel like your spike with a firmer, livelier floor. | Do not debut them in a race without a session in them first. |
Watch it
Dropping a Springsole into a track spike (5 seconds)
A close-up of the only move that matters in a sprint spike: the Springsole is laid flat on top of the shoe's sewn-in footbed, printed side up, then pressed smooth from heel to toe. Nothing is removed, cut or pried out of the shoe.
Full transcript
- 0:00
- A white sprint spike sits on a red track, laces open. The factory footbed is a thin pad stitched into the shoe, so nothing is lifted out or removed at any point in this clip.
- 0:01
- A hand holds a thin black Springbak Springsole, printed side up, above the shoe and lines the heel of the insole up with the heel of the spike.
- 0:02
- The Springsole is lowered flat onto the top of the sewn-in footbed — on top of the pad, not under it — and slid back until the heel seats fully into the heel cup.
- 0:03
- Fingers press the insole smooth from heel to toe so it lies flat with no bubble, wrinkle or curled edge along the sides of the shoe.
- 0:04
- The forefoot is checked: the Springsole ends at the toe of the shoe. If it overhangs, it is trimmed at the toe only, following the outline of the factory pad.
- 0:05
- The spike is laced normally over the installed Springsole, ready for build-ups and one full-speed rep before it is used in a race.
Install FAQ
Track spike install questions
The questions we get most often are about spikes specifically — because the insole in a sprint spike does not lift out. Each answer links straight to the part of the install chart it refers to.
The insole in my spikes will not come out — where does the Springsole go?
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On top of the sewn-in pad, directly under your foot, printed side up. Nothing gets removed and nothing goes under the pad. At 3/32 of an inch, the Springsole is designed to minimize changes to internal spike fit. Try it untrimmed first and confirm flat placement, lockdown and lace tension in your own pair.
See the cross-section layer order →How do I tell if my shoe has a removable insole or a sewn-in pad?
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Reach in and tug the footbed at the heel. If it lifts out it is removable, and the Springsole goes underneath it. If it is stitched or glued down it is a sewn-in pad — which is what nearly every sprint spike uses — and the Springsole goes on top.
Step 1 of the install chart →Can I cut or peel the sewn-in pad out of my spikes first?
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No. Cutting or peeling a stitched-in footbed damages the upper and the plate bond and is not needed — the Springsole is designed to sit on top of it.
See what to avoid at each step →How much should I trim, and where?
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Trim the toe only, in small passes, tracing your own foot outline until it lies flat in a narrow sprint last. Never trim the heel or unnecessarily narrow the sides, and recheck the fit after each small trim.
Trim-if-long step →Will my spikes feel too tight with a Springsole on top of the pad?
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Try the Springsole untrimmed first. The 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition. If your spikes are already race-snug, trim only at the toe or forefoot in very small amounts, rechecking the fit after each trim.
Trim-if-long step →Does the Springsole move around inside a spike at full speed?
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It is designed to stay put when the heel is seated all the way back and the surface is pressed flat from heel to toe. Lace as normal, then jog, do build-ups and one full-speed rep to confirm it stays in place in your own spike before you race in them.
Seat-the-heel and test steps →What about my trainers, flats and warm-up shoes?
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Those usually have a loose insole. Lift it out, lay the Springsole flat on the footbed, then put the insole back on top — the opposite order from a spike.
Full fitting steps →FAQ
Track & Field insoles — frequently asked questions
Fitting a pair for spikes or a full training block? See the full track and field insoles FAQ.
What are the best insoles for sprinters?
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When choosing insoles for running spikes, sprinters typically look for the thinnest layer that is still designed to return energy — thicker or softer inserts can take up internal volume and are generally built to cushion rather than rebound, though specifications vary by model. Springbak® Springsoles are 3/32" of 1,4-polybutadiene, designed to minimize changes to spike fit and to return energy at contact; sprint performance and athlete energy return have not been directly measured.
Can I use insoles in track spikes if the insole does not come out?
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Yes — that is the normal case. Many sprint spikes have a thin pad sewn or glued into the shoe, but construction varies — check your own pair. If the pad does not lift out cleanly, leave it in place and put the Springsole on top of it, directly under your foot. The 3/32-inch layer is designed to minimize changes to spike volume — confirm actual fit in your own pair. See the install chart above for the exact layer order.
Will they help my block start?
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Springsoles do not create force, and block-start performance has not been directly measured. They are a thin resilient layer designed for repeated sprint use. Pair them with the speed program in Train for the actual force development.
Do they change my spike fit or pin angle?
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Try the Springsole untrimmed first. The 3/32-inch layer is designed to minimize changes to fit. Confirm flat placement, lockdown, lace tension, spike fit and any brace compatibility in your own footwear before training or competition. Trim only if needed for a flat fit — start at the toe or forefoot in very small amounts.
Are they legal in sanctioned track competition?
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They are an insole inside your shoe, not an assisting device attached to it. We are not aware of any federation rule against them, but confirm with your meet officials.
Do jumpers and throwers benefit as much as sprinters?
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Springsoles are designed for repeated track-and-field use across event groups. Athletes looking for insoles for hurdlers or long jump insoles use the same 3/32-inch layer — hurdle touchdowns, jump plants, throwing-ring plants and distance volume are intended applications. Event-specific outcomes have not been directly measured, and individual results vary.
Will they help with shin splints or sore feet during a heavy block?
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Springsoles are not a medical device and are not designed to treat or prevent shin splints or any condition. They are a thin resilient layer designed for repeated track-and-field use. If you have pain, see a qualified clinician.
What size should I order for track?
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Order by your US shoe size on the Shop page; sizes run US men's 6/7, 8/9 and 10/11; US women's 7/8, 9/10 and 11/12; EU 38/40, 41/42 and 43/45; UK 5/6, 7/8 and 9/10. If you are between sizes, take the larger range and try it untrimmed first. Trim only the toe or forefoot if needed for a flat fit.
The gear
Buy Springbak® Springsoles for Track & Field
Every pair of Springbak® Springsoles is 3/32 of an inch thick and made in the USA, at the live price shown on each card. Pick your size and quantity, and "Add to cart" hands you to the secure springbak.net checkout with that exact pair already in the cart.
Press Enter or Space to open the enlarged product image in a dialog. Use the left and right arrow keys on the thumbnails below to change image.
Showing image 1 of 3: Pair + package
Springbak US Men's Size
US men's sizing — trim only if needed
Checking price…Checking stock
QuantityWe could not confirm size 6 / 7 just now.
View current price on springbak.netUS men's questions
Which US men’s size should I order?
Order your normal US men’s shoe size. This listing covers US men’s 6/7, 8/9 and 10/11. If you fall between two ranges, take the larger one. Try it untrimmed first, then trim only the toe or forefoot in very small amounts if needed for a flat fit.
How do these compare to other sizing standards?
US men’s runs roughly 1.5 sizes below US women’s and about 33 sizes below EU (US men’s 9 ≈ EU 42.5 ≈ UK 8). All four listings are the exact same patented 3/32-inch Springbak® Springsole at the same price — only the size scale printed on the package changes. The current price is shown live from our store.
Will Springsoles fit court shoes, cleats, trainers and work boots?
Yes. Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner. Try the Springsole without trimming first. Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time. Do not trim the heel and do not unnecessarily narrow the sides. Recheck the fit after every small trim. At 3/32 of an inch, Springsoles fit court shoes, cleats, trainers and work boots with minimal added thickness.
How do I check out and what if the size is wrong?
Choosing a size here opens the secure Springbak® cart on springbak.net with this listing and your quantity already added. Payment, shipping and exchanges are handled there by the Springbak® team — email info@springbak.net or call 951-277-3000 and we will get you the right pair.
Press Enter or Space to open the enlarged product image in a dialog. Use the left and right arrow keys on the thumbnails below to change image.
Showing image 1 of 3: Pair + package
Springbak US Women's Size
US women's sizing — trim only if needed
Checking price…Checking stock
QuantityWe could not confirm size 7 / 8 just now.
View current price on springbak.netUS women's questions
Which US women’s size should I order?
Order your normal US women’s shoe size. This listing covers US women’s 7/8, 9/10 and 11/12. If you fall between two ranges, take the larger one. Try it untrimmed first, then trim only the toe or forefoot in very small amounts if needed for a flat fit.
How do these compare to other sizing standards?
US women’s runs about 1.5 sizes above US men’s (US women’s 9 ≈ US men’s 7.5 ≈ EU 40 ≈ UK 6.5). All four listings are the exact same patented 3/32-inch Springbak® Springsole at the same price — only the size scale printed on the package changes. The current price is shown live from our store.
Will Springsoles fit court shoes, cleats, trainers and boots?
Yes. Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner. Try the Springsole without trimming first. Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time. Do not trim the heel and do not unnecessarily narrow the sides. Recheck the fit after every small trim. At 3/32 of an inch, Springsoles fit court shoes, cleats, trainers and boots with minimal added thickness.
How do I check out and what if the size is wrong?
Choosing a size here opens the secure Springbak® cart on springbak.net with this listing and your quantity already added. Payment, shipping and exchanges are handled there by the Springbak® team — email info@springbak.net or call 951-277-3000 and we will get you the right pair.
Press Enter or Space to open the enlarged product image in a dialog. Use the left and right arrow keys on the thumbnails below to change image.
Showing image 1 of 3: Pair + package
Springbak EU Size
European sizing — trim only if needed
Checking price…Checking stock
QuantityWe could not confirm size 38 / 40 just now.
View current price on springbak.netEU questions
Which EU size should I order?
Order your normal EU shoe size. This listing covers EU 38/40, 41/42 and 43/45. If you fall between two ranges, take the larger one. Try it untrimmed first, then trim only the toe or forefoot in very small amounts if needed for a flat fit.
How do these compare to other sizing standards?
EU 42 is roughly US men’s 8.5 and UK 8; EU 39 is roughly US women’s 8.5. All four listings are the exact same patented 3/32-inch Springbak® Springsole at the same price — only the size scale printed on the package changes. The current price is shown live from our store.
Will Springsoles fit court shoes, cleats and trainers bought in EU sizing?
Yes. Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner. Try the Springsole without trimming first. Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time. Do not trim the heel and do not unnecessarily narrow the sides. Recheck the fit after every small trim. At 3/32 of an inch, Springsoles fit court shoes, cleats and trainers bought in EU sizing with minimal added thickness.
How do I check out and what if the size is wrong?
Choosing a size here opens the secure Springbak® cart on springbak.net with this listing and your quantity already added. Payment, shipping and exchanges are handled there by the Springbak® team — email info@springbak.net or call 951-277-3000 and we will get you the right pair.
Press Enter or Space to open the enlarged product image in a dialog. Use the left and right arrow keys on the thumbnails below to change image.
Showing image 1 of 3: Pair + package
Springbak UK Size
UK sizing — trim only if needed
Checking price…Checking stock
QuantityWe could not confirm size 5 / 6 just now.
View current price on springbak.netUK questions
Which UK size should I order?
Order your normal UK shoe size. This listing covers UK 5/6, 7/8 and 9/10. If you fall between two ranges, take the larger one. Try it untrimmed first, then trim only the toe or forefoot in very small amounts if needed for a flat fit.
How do these compare to other sizing standards?
UK sizing runs about 1 size below US men’s and 5 sizes below EU (UK 8 ≈ US men’s 9 ≈ EU 42.5). All four listings are the exact same patented 3/32-inch Springbak® Springsole at the same price — only the size scale printed on the package changes. The current price is shown live from our store.
Will Springsoles fit boots, trainers and court shoes?
Yes. Try the Springsole without trimming first. If the factory liner is removable, remove it and place the Springsole underneath it. If the liner is lightly glued, gently pull to see whether it releases cleanly; if it does, place the Springsole underneath it. If the liner begins to tear, stretch, deform, or resist removal, stop and leave it in place. Put the Springsole on top instead. Never force out a firmly bonded or stitched liner. Try the Springsole without trimming first. Trim only if needed for a flat fit, starting at the toe/forefoot and removing a very small amount at a time. Do not trim the heel and do not unnecessarily narrow the sides. Recheck the fit after every small trim. At 3/32 of an inch, Springsoles fit boots, trainers and court shoes with minimal added thickness.
How do I check out and what if the size is wrong?
Choosing a size here opens the secure Springbak® cart on springbak.net with this listing and your quantity already added. Payment, shipping and exchanges are handled there by the Springbak® team — email info@springbak.net or call 951-277-3000 and we will get you the right pair.
Coaches & team orders
Team pricing for schools, clubs and collegiate programs
Outfit a full sprint squad, jumps crew or distance group with Springbak® Springsoles. We offer volume pricing, invoice billing and fast turnaround for verified track & field programs.
Volume pricing and invoice billing are available for verified school, club and collegiate programs. Include your team name, estimated quantity and shipping address for a fast quote.
Bulk order request
Tell us the quantity, get your next step
Enter how many pairs your program needs and we will tell you straight away which route applies — normal checkout, a written volume quote, invoice billing with net terms, or a call for district quantities.
1–9 pairs
Individual order
List price per pair
10–249 pairs
Squad order
Volume quote
250–999 pairs
Program order
Volume quote
1,000+ pairs
Institution / dealer order
Volume quote
Shop now
Add Springsoles to your cart
Every size is one pair of Springbak® Springsoles for track & field — 3/32 of an inch thick, made in the USA, and they go under the insole already in your shoes. Pick a size below and it drops straight into your springbak.net cart.
Springbak US Men's Size
US men's sizing — trim only if needed
Checking price…Springbak US Women's Size
US women's sizing — trim only if needed
Checking price…Tracked shipping from Springbak® — U.S. shipping $7.95. International shipping calculated at checkout.
Not just for competition
Balance and stability off the track
The same patented material shows up in stability testing, not just performance testing. On a force plate at Weber State University it took more than twice the force to push a person off the plate while standing on Springsoles. If you or a parent are on your feet all day, read Springsoles for seniors: balance and stability all day on your feet. And if you play the fastest-growing court sport in the country, see pickleball insoles for court shoes and hard-court play.
Want the grounded-stance answers — how the force-plate result translates into balance, base of support and functional strength? Read the Springbak® balance and force-plate proof.
Train for track & field
Speed & Acceleration
Six weeks of short, sharp work aimed at footplant time and stride length — the two levers that actually move a 40 time.
Open programVertical Jump Block
Eight weeks of force production, plant-leg stability, and honest testing. Built for athletes who need inches, not opinions.
Open programSprint Mechanics & Top Speed
Six weeks of technical sprinting for track athletes: block clearance, transition, and holding form at 95 percent.
Open programFootball Skill-Position Speed
Seven weeks for receivers, backs and DBs: top-end speed, route-breaking deceleration, and the ability to do both on the last drive.
Open programHurdle Rhythm & Trail-Leg Speed
Seven weeks of touchdown timing, lead-leg speed and trail-leg mechanics for sprint hurdlers who lose the race between hurdles.
Open programDistance Running Economy
Eight weeks of stiffness, cadence and hill work aimed at running economy — the same pace at a lower cost.
Open program
Track & Field reading from the Performance Desk
Track & Field · Mindset
Take the Springbak® Challenge
Two weeks, one variable, real numbers. How to test a performance claim on yourself instead of taking anyone's word for it.
4 min read
Track & Field · Recovery
Recovery Is a Training Variable
You do not adapt to training. You adapt to training you recovered from. A practical framework for sprinters and multi-event athletes.
6 min read
Track & Field · Mechanics
Insoles for Track Spikes: Why Yours Does Not Come Out
The footbed in a sprint spike is a pad sewn into the shoe. Here is how to add a responsive layer without wrecking pin angle, heel height or plate feel.
7 min read
Track & Field · Speed
The Block Start Is a Force Problem
Reaction time is a rounding error. What separates starts is how much force you can put into the block and the first four contacts — and what the track gives back.
6 min read
Track & Field · Mechanics
Touchdown and Takeoff: The Two Hardest Contacts in Track
A hurdle touchdown lands and re-accelerates in the same instant. A jump takeoff converts a full approach in one plant. Both are decided by what happens under the foot.
7 min read
Related sports
Athletes in these sports face overlapping demands — same plant, same landings, same need for energy return.
Football
football insoles for cleats
Springbak® football insoles add a thin 3/32-inch resilient layer for football cleats. Check cleat fit, sizing, installation and the Weber State standing test.
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soccer insoles for cleats
Springbak® soccer insoles add a thin 3/32-inch resilient layer for cleats, soccer boots and turf shoes. Check fit, sizing and installation.
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basketball insoles
Springbak® basketball insoles add a thin 3/32-inch resilient layer designed to return toward its shape. Check basketball-shoe fit, sizing and installation.
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From this sport
Everything tied to track & field — the insoles themselves, the sport-specific pages that share the same plant-and-land demands, and the full catalog.
Shop
Springbak® Springsoles insoles
One model, every size, made in the USA.
Springbak® insolesFootball
Football insoles
Springbak® football insoles add a thin 3/32-inch resilient layer for football cleats. Check cleat fit, sizing, installation and the Weber State standing test.
Football insolesSoccer
Soccer insoles
Springbak® soccer insoles add a thin 3/32-inch resilient layer for cleats, soccer boots and turf shoes. Check fit, sizing and installation.
Soccer insolesBasketball
Basketball insoles
Springbak® basketball insoles add a thin 3/32-inch resilient layer designed to return toward its shape. Check basketball-shoe fit, sizing and installation.
Basketball insolesAll sports
Sport-specific insoles
Every Springbak® sport page in one place.
All sport insoles
Recommended next steps
Start the Speed & Acceleration block
Six weeks of short, sharp work aimed at footplant time and stride length — the two levers that actually move a 40 time.
Open programSee the patented technology
The 3/32-inch profile, 1,4-polybutadiene resilience and the four U.S. patents behind Springsoles.
How it worksTrack your progress
Log vertical jump and sprint times so you can see what this block actually changed.
Open athlete toolsGet Springsoles for track & field
Pick your size and check out on springbak.net, made in the USA.
Shop Springsoles
All other sports
Springbak® — MADE IN THE USA. Individual results vary.
Last updated 2026-08-26.