A young cross-country runner should choose her shoes according to several factors. She should take into account both the terrain faced and the distance of the race when considering what design to get. High school long-distance runners should also invest in quality regular trainers since they will be logging significant miles; investing in expensive racing shoes is less important at this early stage, as long as the shoes are comfortable.
Racing Shoes
Discuss with your coach your plan to get racing shoes. He might have advice on models that are common among high schoolers. You also might ask upperclassmen on your team for advice on where to get racing shoes and what kind to get. For competition, state high school governing bodies have guidelines for what kind of shoes are permitted; for example, according to the California Interscholastic Federation, the state high school athletics governing body in California, high-school runners are not permitted to wear metal spikes, so the default is to wear racing "flats." But check with your coach several weeks in advance of your first meet on what shoes are permitted during competitions. Racing flats should be lightweight and sturdy. Check for places that may rub and cause blistering by running a workout in your shoes a week before you plan to race in them. Nike, New Balance, and Saucony all have a variety of models.
Training Shoes
At age 14, the shoes you train in are arguably more important than what you race in. Getting trainers that fit right can keep you injury free and excited about running. Ask teammates and your coach for advice on a specialty running store such as California's Movin' Shoes or Roadrunner Sports where trained professionals---not salespeople---will analyze your gait and let you run in shoes you're thinking of buying. Expect to pay between $80 and $140 as of 2010 depending on your budget and mileage. Remember, your trainer shoes should be a full size larger than your normal shoe size. Your feet may be narrow, so be sure your shoes fit well and don't slide around, especially for a girls trying on men's shoes.
No Shoes
When you have the chance at a beach or a grassy infield, take off your shoes and socks and practice running fast for 100 m, six to eight times. While helping you get your leg speed up regardless of your footwear, doing this drill barefoot will also strengthen the stabilizing muscles in your feet and shins. According to distance running researchers cited by the "New York Times," running with minimal cushioning early in life can help you develop strong tendons and muscles that will aid in running. Healthy stabilizing muscles help you stay on your feet on challenging terrain, and can also help you avoid injuries later on by naturally protecting your bones and joints from the impact of running long distances.
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