How to Choose Your First Cross Country Shoes
A Buying Guide for Beginners Looking for Their First Pair of XC Shoes
Updated: September 3, 2021
Cross country (XC) shoes are built for racing, and lacing up a pair of spikes or flats helps some runners feel race-ready and even help them gain an edge on the competition. These shoes are generally as streamlined as possible, featuring only enough material and cushioning to get you across the finish line, and not a gram more. For the cross country beginner, XC shoes should be limited to 5k races (3.1 miles) rather than practice or training.
When shopping for your first pair of XC shoes, it is important to be aware of the following:
- The fit will be tighter than your regular running shoes.
- You will need to decide between spike and flat versions. If in doubt, choose the flat.
- Cheaper options are geared towards beginners because these options will have greater flexibility and a tad more cushioning, making them feel more like a traditional shoe. Quick Tip: Look for XC shoes under $70.
- When you first start transitioning to XC shoes, you should allow your body to adapt by starting with short runs and gradually increase the duration of your run.
Check out our seasonal buying guide to see our favorite cross country shoes of the year.
Four Ways Cross Country Shoes Differ From Everyday Running Shoes
| Tighter Fit |
A cross country shoe will feel much more snug than your usual running shoes. It should fit like a glove. The tighter fit keeps your foot connected to the shoe, especially when running quickly around turns or over uneven ground. You should only have about a quarter inch between your toe and the end of the shoe. |
| Lighter Weight |
You can run faster in a lighter shoe. A cross country racing shoe can be up to five ounces lighter than your running shoes. That's a big difference! |
| Less Cushioning |
To save weight, cross country shoes provide very little cushioning. The shoes also tend to be quite thin. As such, these shoes should be limited to racing. Cross country runners can handle the limited cushioning because the time in the shoe is relatively short. |
| Better Traction | Cross country shoes are designed to provide good traction on grass and dirt. If you plan to encounter muddy conditions, you can get cross country shoes with spikes attached for extra grip. |
Spikes vs Flats
Some cross country shoes allow you to screw spikes into the bottom of the shoe. This allows runners to grip the ground more aggressively helping them race with more confidence in each stride. Different types of spikes let runners adapt their shoes to the terrain of the race. Shoes with shorter spikes provide better traction on grass and gravel, while longer spikes work best on wet, muddy, or loose terrain.
Cross country shoes without spikes are called flats, spikeless, or waffle. In place of spikes, flats have rubber nubs for traction. Always check with your coach and the race venue to see if spikes are permitted for that event. If you have a cross-country spike shoe, you may insert blanks into the shoe when spikes are not allowed.
Note: If you run high school cross country in California, spikes are not allowed.
Do You Need a Cross Country Shoe?
First, you should ask your cross country coach. If your coach says yes, then read above or check out our seasonal guide. If your coach says no, you may want to consider a lightweight running shoe instead. While not as quite as light as a cross country shoe, a lightweight shoe will still be faster than an everyday shoe. Lightweight shoes offer the benefit of feeling similar to your everyday shoes with similar cushioning. This similarity makes for an easy transition to racing in lightweight shoes.
Transitioning Into Cross Country Shoes
Cross country shoes are very thin and very light. Therefore, you may feel a little beat up after your first race in them. In particular, your calves will probably get sore. Doing short, quick runs in the shoes is one way to help your body adapt. We recommend starting with a few 60- to 100-meter runs on grass and progressing from there.