Many competitive cross country runners race in flats, and some even train in them. Unlike conventional running shoes or “trainers,” cross country racing flats reject extras and special features for a simple, lightweight design. The soles often have small rubber knobs or a waffle pattern for extra traction, but they have little cushioning. The uppers feature a simple cloth construction, light and uncomplicated. Choose racing flats for a wide variety of terrain, including dirt, grass, sand, rocks and asphalt.

If you run cross country competitively, and most of your races happen on grass, dirt, mud and other soft surfaces, then spikes can offer you the best possible traction. Spikes help you take corners efficiently and offer excellent purchase on slippery surfaces such as wet grass. Racing spikes look similar to racing flats, but with removable metal spikes in the forefoot. Cross country spikes come in different lengths, usually longer than track and field spikes. Choose longer spike lengths for softer conditions, and pay attention to regulations that may limit length. Spikes do not work well on certain hard surfaces, especially stretches of pavement or concrete.

Choosing a cross country running shoe sometimes means making a air jordan 4 compromise. If you want support, cushion and protection, then consider a heavier trail running shoe. Recreational runners who like to move through the woods and mountains outside of competition may appreciate their extra features. Most trail running shoes jordan 6 have toe protection for safety among roots and rocks. Often, a nylon plate in the shoe’s sole allows a specific amount of flexibility while remaining stiffer air jordan 7 than regular running shoes. Uppers often feature waterproof materials for protection from the elements, and the outer soles have chunky treads for extra traction.