Cross country running shoe

Cross country running shoes are made for both cross country running and long distance running. Season-specific trainers are available for different types of training.

Cross country running

Main article: Cross country running

Races vary by length and terrain. They are most often run at 5K, 6000 meters, 8000 meters, 10K, and 12,000 meters. During training season, professional runners can run anywhere from 40 to 120 miles each week depending on preference and ability to remain healthy. While the impacts of differences among types of footwear may be minimal on a single run, the cumulative effect on performance and health can provide a competitive edge. Races are held on surfaces including gravel, grass, sand and concrete.

Shoe types

When training, shoes with extra support are recommended because lighter shoes do not provide sufficient cushioning. For speed workouts, which imply shorter distances, lighter shoes provide for a consistent stride and greater foot speed. These lighter shoes have less support.

Racing shoes are normally lighter and have spikes, which helps with traction, increasing stride and cadence. They also sometimes have cushions for foot support.

Comparisons

Compared to track spikes used for events of 400 meters or less, cross country shoes are heavier. They have more cushioning and heel support. They have longer spikes for better traction, as they are often on surfaces other than athletic tracks.

Fitting

Specialist shops offer advanced fitting services. The feet change shape and swell when running, so a shoe that fit while sitting or walking may not work for running.

Preparing new shoes

When wearing new shoes for the first time, it is crucial to make sure they are “broken in” by wearing them in undemanding situations, (walking, slow running) to lessen the chance for injury.

Potential injuries

Common running injuries include blisters, twisted ankles, knee injuries and shin splints.