How to Choose the Best Cross Country Running Shoes (2024)

Our Expert's Top Tips and Recommendations
Updated: November 10, 2023

The buses are ready to be loaded, the mixture of anxiety and hope is coursing through your body, and the morning dew is setting in. It's cross country season, where thousands of runners brave the mud, rain, hills, obstacles, and uneven surfaces in parks, golf courses, and open fields for the chance to be crowned champions.

No matter where you are in your cross country journey, whether you're just starting out or have been running for years, it's vital to have a cross country spike or flat on your feet come meet day. The demands of cross country courses require a specialized shoe that allows you to handle the elements and race to the best of your abilities. There are many factors to consider when searching for the cross country shoe that is going to meet your needs all season: durability, cushioning, breathability, traction, and more. In this guide, we will provide our expert tips and recommendations in the world of cross country shoes to give you everything you need to make the best buying decision for you.

What Are Cross Country Shoes?

Cross country (XC) shoes are built for racing, and lacing up a good pair of spikes or flats can even help runners 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. Here are four ways cross country shoes are different from the running shoes seen on your local streets and road races.

Cross Country Shoes vs. Road 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 average 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 their time in the shoe is relatively short.
Better Traction	Cross country shoes are designed to provide good traction on grass and dirt. If you expect to encounter muddy conditions, you can get cross country shoes with spikes attached for extra grip.

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.

What Are the Different Types of Cross Country Shoes?

The two primary types of cross country shoes are spikes and flats. Both have similar fits and features but differ in their best uses. Spikes are advantageous for courses that will be wet, muddy, or soft, whereas flats are ideal for courses that have large sections of pavement.

Check out our seasonal buying guide to see our favorite cross country shoes of the year.

CROSS COUNTRY SPIKES

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 FLATS

Cross country shoes without spikes are called flats, spikeless, or waffle. In place of spikes, flats have rubber nubs for traction. Cross country flats are suitable for courses that are dry and have sections of paved paths. 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 in most CIF sections and are also not suitable in CA due to the amount of paved sections on the courses.

Shop All XC Shoes

Should You Use Road Running Shoes?

In places where the cross country courses are mostly dry and contain large sections of pavement or hard-packed dirt, some runners choose to wear road racing shoes due to their efficiency benefits. New road racing shoes are lighter and more powerful than ever, making them a viable option for cross country in certain areas. These shoes will still be heavier than cross country-specific models, but will contain much higher levels of cushioning complemented by a stiff plate made of carbon, Pebax, or TPU to deliver a snappy and energetic ride that can improve your running economy. We still recommend cross country-specific shoes over road racing shoes, but it is something to consider, especially if you also do a lot of road racing on top of cross country. If you think a road racing shoe is right for you, popular options to consider are the Nike ZoomX Vaporfly NEXT%, Nike ZoomX Streakfly, or Saucony Sinister.

Shop Men's Road Racing Shoes

Which Type of Cross Country Should You Buy?

It is crucial to find a pair of cross country shoes that will meet your needs throughout the full season. In order to do so, consider the following prior to making a final buying decision: What types of courses will you be racing on? What is your budget? What is your experience level? The answers to these questions will help you make an informed buying decision and hopefully help you find the cross country shoes that will take you to the next level.

What Types of Courses Will You Be Running On?

If this is your first year running high school cross country, reach out to your coach and ask them what types of surfaces you'll be racing on throughout the season. If you'll be racing in open fields that have little to no paved sections and are wet and muddy, then spikes will be your best bet. If you live in California, where spikes are largely not permitted, or an area where the courses will be paved or dry, then flats are the way to go.

What is Your Budget?

The price of cross country shoes varies depending upon the type of shoe (spike or flat), and its features. Entry-level spikes that contain basic features range between $65 and $75. Intermediate to elite-level spikes will contain premium materials such as higher performing foams or plate technology and range between $85 and $160. And while more expensive spikes are going to have higher quality and better performance, it doesn't mean that the most expensive spike is right for you. Be sure to consider all of the factors we cover in this section before making your final decision.

There is less variety when it comes to cross country flats, which range between $65 and $70, due to the increase in popularity of road racing shoes on courses where flats would be suitable.

Road racing shoes such as the Nike Streakfly and Vaporfly contain premiere foam technology, and some also feature a carbon plate. As a result, you can expect to pay up to $250 for an elite-level road racing shoe.

What is Your Experience Level?

Another consideration to make is what your experience level is and what your goals are for the season. If this is your first year or you're just in it to hang with your buddies (no judgment here!), then you'll be just fine with a $65 to $75 spike or flat. These options are going to be a little heavier and won't have the same levels of energy return as the premium options, but will get the job done.

On the other hand, if you're an advanced-level runner with hopes of being among the best on your team, consider investing in a spike that has top-of-the-line of technology such as a super foam and carbon plate, i.e. the New Balance FuelCell SuperComp XC-X and Nike ZoomX Dragonfly XC. These features give you the best chance at unlocking your full potential on race day.

How to Care for Your Cross Country Shoes

Once you find the right cross country shoe, it is important to make the effort to keep them in good condition so you can extend their life cycle as long as possible. Here are some tips on how to care for your cross country shoes.

Remove spikes between meets

Removing the spikes from your cross country shoes will prevent rust from building up and extend the life of your spikes and shoes overall. If you see debris or rust in the threading, use an old toothbrush to gently clean that area.

Dry your shoes after a race

After putting your shoes through the wringer on race day, it's important to clean off any mud or dirt that accumulated in order to prevent the upper from losing its form and the outsole from losing any sticky traction. Use a shoe-cleaning brush or toothbrush along with warm water to clean the upper and outsole. Once clean, stuff the shoe with old newspapers or paper towels to absorb any moisture and let the shoe air dry. We also recommend adding in dryer sheets to ensure a fresh scent after the drying process.

Do not put your spikes or flats in the washing machine and definitely DO NOT put them in the dryer.