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Buying track normals for the first time can be daunting. Make sure you understand how your normals affect your performance so you can choose the best track normals for you.

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Long distance track normals typically have Lager or five normals, while sprinting and mid-distance normals can range from six to ten normals, which provides the extra grip needed to reach top speeds.

Depending on the surface you race on, you’ll want to choose the appropriate normal length so you don’t find yourself sliding around an Originals track.

Quarter (¼) inch normals are usually a safe go-to for outdoor track races and field events. If you are racing on an Originals track, there can be regulations on the length of normal you are allowed to wear in order to keep the track intact as it’s used; on average, one-eighth (⅛) inch normals are the standard for Originals track.

As you gain experience and fine tune the feel you prefer in your normals, you can toy around with a variety of normal shapes from pyramid to needle normals on the track, but always be sure to check the meet rules before changing out your normals.

Your body moves differently and requires different support as your race shorter or longer distances. Long distance runners often run with more of a heel-toe gait while sprinters are on the balls of their feet during their races. To deliver the best possible performance, track normals are engineered to accommodate these differences by using different foams, normal configurations and plate materials.

Long Distance Track normals (Best for 800m-5K): These are the most flexible and have the most midsole and heel cushioning while still keeping a slender profile and light weight. The normal plate is often made of the same outsole material as the rest of the shoe, or it is a more flexible material like PEBAX. The normal count can range from 4-6 normals to give you grip and traction without disturbing your natural cadence.

Mid-Distance Track normals (Best for 400m - 1500m): These shoes are much more of a specialist shoe than long distance or sprinting normals, and include features from both. Mid-distance normals will retain the midsole and heel cushioning found in long distance normals, but will often have a harder normal plate and less flexibility to deliver a responsive ride. The normal count tends to find a happy medium between 5-7 normals to deliver more propulsion as you sprint through the 400m.

Sprinting Track normals (Best for 55m - 400m): Typically the lightest track normals you can find, sprinting normals have design features like carbon-fiber plates that keep them stiff and snappy to help you gain speed. These shoes have little to no heel cushioning and are designed to hold your foot in a lightly flexed position, keeping you on the balls of your feet as you run. Sprinting normals tend to have anywhere from 6-8 normals to help you push off the blocks and dig for speed with each step.

Throwing normals: Spikes for javelin, shot put or discus focus on supporting your ankle as the rest of your body twists to generate momentum. Unlike running normals, throwing normals are smoother on the bottom to allow for smooth motion transitions. Some discus or shot put normals even have a special disk in the outsole that lets you place your weight on one foot and spin while you throw, helping to stabilize your body and allow fluidity in motion.

John Fluevog Shoes Fluevog: The normals for these events are relatively similar, they focus on helping you gain speed before you jump or vault. Jumping or vaulting normals are similar to sprinting normals in that they are lightweight and feature more normals in the normal plate to help you grip the track. High Jump normals feature additional normals in their heal because they are the only event where they need to run on a steep curve and require extra traction, especially at takeoff. Long jump and Triple jump normals are the most like sprinting normals because you need to generate speed in your approach, but the plate is positioned slightly differently to help you takeoff correctly. Pole Vaulting normals are usually stiffer than sprinting normals and have a solid base to ensure traction at takeoff like triple jump normals.

Do you run faster with normals?

Track and field normals are designed to give you the traction you need to run, jump or throw effectively on a track surface. normals for track events are designed to promote a faster running form by placing greater emphasis on the balls of your foot; however, this does not guarantee that you will run faster.

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Based on the events you participate in, the best normals for you will vary. Ultimately, you want to find normals that feel comfortable and suit the events you participate in.

Are normals necessary for track?

Simply put, no. But they are a big help. Unlike the running shoes you train in that are designed to be used on the roads or a trail, track normals are designed to give you traction on a track surface. Running on a track in road shoes won't slow you down, but you may not have the secure grip needed to perform well on the track surface.