Cross country running shoe
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Cross country running trainers are special footwear for cross country and long distance running. There are season-specific types of trainers that should be used for different types of training. The right footwear needs to be chosen carefully to achieve a proper fit and minimize the risk of injury.[1]
Cross country running
Races vary in terms of length and course. They can most often be a 5K, a 10K, a half marathon, or a marathon. During the training season for cross country, an average runner runs about 35 to 45 miles in one week.[2] Races are held on many different surfaces, including gravel, grass, sand, and concrete. Different trainers are worn for the different types of running.
Types of trainers
Different shoes are needed for racing and for training. When training, trainers with extra support are recommended because lighter trainers do not provide the cushioning that is necessary. For speed workouts, lighter trainers are recommended because they provide for a consistent stride and allow the runner to move quicker. These lighter trainers do not have the same support as the other trainers, but speed workouts are not supposed to be as long in distance as are the actual races. Runners usually also have race-specific trainers. These are normally lighter in weight and have spikes, which helps with traction, increasing stride and cadence.
Comparisons
Compared to the track spikes used for events of 400 meters or less, cross country trainers are heavier. They have more cushioning and heel support due to the different running technique, where the runner is more upright at lower speeds. They also often have longer spikes in order to provide better traction, as they are often on surfaces other than athletics tracks.
Fitting
The trainers an athlete buys need to meet his or her specific needs for their running style and the prevailing conditions. There are many manufacturers and retailers of trainers, with a wide range of prices. Achieving a correct fit is very important, and for this reason there are many specialist shops that offer this service. Fitting can be difficult because the feet change shape and swell when running, so a shoe that fit at one time may not at another.[3]
When wearing trainers for the first time, it is crucial to make sure they are “broken in.” Before an athlete wears their shoes to compete, they must first wear the trainers to practice so they will be more comfortable during their competitions. If the athlete does not break in their trainers properly, this error can lead to problems.
Injuries caused by running trainers
Cross country running places an extreme amount of strain on the body, which can lead to many injuries. However, if a runner has the right pair of trainers, this strain can be minimized. Some of the most common running injuries are blisters, twisted ankles, knee injuries, and shin splints.
References
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