How to Choose Cross Country Training Shoes

Step-by-step Instructions

Here is what you need to do...
Step 1

To choose your cross country training shoes first find out your arch type. You can find your arch type by wetting your bare foot and stepping on a white piece of paper. Take these results and compare them against an arch guide. A great site for finding your shoe type is and click on the ShoeDog icon next to your gender to walk through the steps. They will ask for your weight and take you through my steps below.

Step 2

Assess the type of training you will be doing. Your weekly mileage and terrain type is going to make an immense impact on your shoe selection. You are going to need extra coushion for pavement or more support for trail running. The amount of mileage weekly will affect again your coushion level needed and you will want shoes specific for your distance whether you are a 25 mile a week trainer or a pro hitting closer to 100 miles per week.

Step 3

After running through these steps you will find the type of shoe you will need; Stability, Neutral, or Motion Control. All running shoes brands carry these three types of shoes. If you find a shoe that is not marked with one of these three catagories they are probably more of a cross training shoe, not a running shoe. My advice is to stay with in your catagory.

Step 4

Now personalize your choice by findng a color or style in your type of shoe. Don't skimp on your trainers Average quality running shoes will cost anywhere from $50-$180. A little extra money now could save you a lot in the long run by protecting you from injury.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Remember the goal is to be injury free after training so you can reach your desired finish. Take advantage of a free fittings at a local running store. They can take you through these steps and help you to find the right fit for you.

Stuff You'll Need

Suggested Further Reading

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This Student Author

This Student Author's Background

Funny or interesting story about this topic...

In High school I wanted the coolest, brightest running shoes on the cross team. That was until years of wearing improper footwear caused aching injuries like shin splints and hip alignment issues. After sitting out a race or two I found out just how important training shoes are.

When did you first do this & how did you get started?

I started cross country as a freshman. Every race and every injury taught me something about the sport. Also as a very frugal student I realized its okay to skimp on certain things, however, training shoes are not one of them.

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