This again? 😆
I was on flats to start, progressed to eggbeaters on both the road (commuter, rarely lycra) and MTB and now have flats on the MTB and flat cages on the road/commuter.
Cleats give you antigravity jumping/climbing powers and a higher potential for weird injuries. Flats make you ride differently and let you release in the event of a mistake. I’ve finally got my technique back from the cleat-flat transition and I feel better for it. FWIW a knee injury prompted the change.
Each have their place (although there are many, many exceptions). Generally speaking…SPDs suit XCish distance, flats suit DH, jumping, clumsy people or anything with a bit of risky fun.
Can you borrow some to try them out?
As asked, what do you ride?