If your sport is cross country, choosing appropriate footwear is important. Unlike running on asphalt or concrete, trail running often involves a wide variety of terrain. Additionally, all cross-country shoes are not created equal. The type of foot you have determines the type of shoe you should wear.
All Runners
Whether you are a neutral, flat-footed or high-arched runner, there are certain things all cross-country shoes should offer. Traction plays an important role in a cross-country race. A shoe with a sole that grips the ground with evenly-spaced lugs helps you navigate mud, loose shale or a wet single track with more confidence. Also important is how high a shoe sits. A trail shoe that allows your feet to rest lower to the ground provides more stability in areas that are not groomed. Trail shoes also take more abuse than street shoes, which is why a more rugged design helps. Some sort of protective material in the out-sole also protects your feet. Stones and roots are sometimes painful to step on during full stride. Depending on the conditions, trail shoes also should offer weather protection or be waterproof.
Flat-Footed Runners
If you have flat feet, chances are you over-pronate. This means that when you run, the outside of your heel strikes first and then pronates inward. This inward movement results from the fact that flat-footed runners don't have an arch that absorbs the impact during a run. If you run regularly, this can increase the chance of injury. To compensate, flat-footed cross-country runners need stability or motion control shoes. Both types of shoes offer stiffer mid-soles for greater support.
High-Arched Runners
If you run cross country and have high arches, you likely under-pronate, which means your feet don't roll inward enough as you run. This is also sometimes referred to as supination. This results in a more jarring impact than for runners with neutral feet. To prevent injury, high-arched cross-country runners need cushioned shoes. These shoes slightly alter pronation with a slightly more flexible sole.
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