Cross country is a form of distance running that may require different shoes for training and racing purposes. Cross country runners generally run 35 to 45 miles per week. Runners need specific shoes for training and racing; features will vary among training and racing shoes. Running shoes should be customized to your personal running needs. A 2008 study published in "PM & R," the journal of the American Academy of Physical Medicine and Rehabilitation, found that the majority of high school runners determine their running shoe type by arch support and shoe design.
Function
Personalized your running shoes to foot width, medial arch prominence, cushioning, arch support and need for weather resistance. Cross country running requires athletes to run over different terrain. Runners may compete on dirt, gravel, trails, concrete or grass --- on the same course. Courses may be flat, muddy, hilly or wet. Running shoes should allow for pain-free movement over a variety of surfaces. Cross country shoes are designed to help improve shock absorption and give heel support. Training shoes may have special features, such as waterproofing.
Training
Cross country training is done through tempo runs, interval training, long runs and racing. Tempo runs and interval training done over a 30- to 45-minute period may require lighter running shoes. Lighter shoes will not give runners the support needed for longer runs. Longer runs done on trails or concrete may need extra cushioning. Experienced runners may run more than 100 miles a week, and should replace shoes regularly. Runners may also need additional support and cushioning to prevent injuries.
Trail Running
Runners may prefer to train with racing spikes or waterproof trail shoes. Trail running is different from road or track running. Runners constantly modify their stride length to the varying weather and surface conditions. Planting and heel strike will change when striding up and down hills. Cross country shoes used on unstable and uneven surfaces must be versatile and adaptive. According to the World of Sports Science website, interval training for hills and trails requires extensive training and stride alterations --- which must be supported with appropriate footwear. "Runner's World" magazine recommends using road-racing shoes or rubber waffles during trail running.
Speed Workout
Lightweight running shoes can help develop speed while building a consistent stride cadence. Speed workouts are often done on the track or a flat running surface. Running with lighter shoes can allow runners to build uniformity in their stride. Lighter shoes allow runners to run faster on their toes; indeed, you might prefer racing flats for speed training. Light running shoes do not offer the support that training shoes provide. Speed workouts are not designed to be completed over long distances or durations; runners may therefore find greater benefits in a lighter shoe than a supportive one.
Racing Spikes
"Runner's World" recommends cross country spikes for races run primarily on dirt or grass, as the spikes give additional traction necessary for motion control. Metal spikes come in a variety of lengths to personalize your traction needs to specific courses. Spikes are much lighter than a traditional training shoe and offer a greater toe spring.
Considerations
In addition to your personal preferences, be aware of relevant competition guidelines when you purchase cross country shoes. Certain running programs or state federations may not allow metal spikes; individual races may have their own restrictions. Check with your coach before choosing a pair of running shoes.
References
- Hal Higdon: Hal Higdon's Summer Training Program Cross Country
- Hickok Sports: Cross Country
- World of Sports Science: Cross Country
- "PM & R"; Running Shoe Selection Criteria Among Adolescent Cross-Country Runners; Ryan C. Enke, MD, et al.; September 2009
- "Runner's World" magazine; Spike It; Bob Wischnia; April 25, 2007
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