In Junior Olympic, national and international cross country competitions, shoes are optional. High school runners are required to wear shoes with a well-defined sole and heel to compete in track or cross country. Most cross country runners wear shoes to protect their feet and get better traction.
Cross Country
Cross country races go through open fields, across grasslands and on forest paths. U.S. competition does not use obstacles, but obstacles such as hay bales are part of world competitions. Cross country meets take place in the fall and early winter when weather conditions can create an additional challenges for runners. The distance, set by the race organizers, ranges from 1 mile to 10 kilometers or 6.2 miles.
Types of Track Shoes
Distance runners train in shoes that are more supportive than those they use for competition. For racing, runners choose lighter shoes.
During track season, runners wear shoes with four to 11 spikes in the front sole for racing. Runners change the length of the spikes depending on the track surface. Distance spike shoes have a slight cushioned heel while sprint spikes have a stiff sole with no heel cushion. The only type of track spike shoe a runner should consider for a cross country race is a distance spike shoe. Some companies market the same shoe for distance track races and cross country.
Types of Cross Country Shoes
Most manufacturers sell spiked and a spikeless cross country shoe models. Both types of shoes have a padded heel and deep traction grooves in the front sole. Based on the course that will be used to run the race, one type of shoe may be preferable. Cregg Weimann, in the USA Track and Field member magazine "Fast Forward," notes that California does not allow spiked cross country shoes in high school meets. Other state high school associations allow spiked cross country shoes.
Pavement, Rocks
When the cross country course has large rocky areas or pavement, a spiked shoe will slip. The better choice on this course is a spikeless shoe.
Slippery, Muddy
Spikes can give a runner traction going up a slippery, muddy hill. They are also helpful on soft ice. The length of spikes is limited to 1 inch by NFHS and USATF. During your pre-race warm-up, try to find the best length of spikes for the course.
Sandy, Wet
Runners will want to avoid shoes that are too breathable on sandy or wet courses. The toes of these shoes can fill with sand and water, making them heavy and uncomfortable.
Selecting Shoes
The most important factor in choosing a shoe is to find one that is comfortable for you. If you can, try jogging in the shoe in the store. To decide if you should get a spiked or spikeless shoe, talk to other runners to learn about the cross country courses that you will run during the upcoming season. Races usually have the same courses every year.
Most runners find the traction they achieve from light weight cross country shoes improves their times but if you are having foot pain after races you may find that you need to wear a heavier, more supportive shoe.
References
- "National Federation of State High School Associations Track and Field and Cross Country Rules Book 2010;" Robert Kanaby, publisher; 2010
- USA Track & Field: 2010 Competition Rules
- Colorado Runner: Cross Country Shoe Review
- "Fast Forward: Cross Country Shoes;" Craig Weimann; Fall 2010
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