It’s that time of year again, cross country season! The time has come to tackle those grass courses to race over hills, and through forests and mudpuddles. Whether you are a high school, middle school or collegiate athlete competing for your team, or a recreational runner having some fun in community cross country races, having the right shoes for the task is essential. I reached out to the local shoe experts from Run Hub Northwest for some advice on how best to equip your feet for cross country competitions. Jack Matherly, a local running shoe expert and competitive runner, answered some frequently asked questions about cross country spikes.
How do xc spikes differ from track spikes?
The terrain of cross country races differs significantly from the even, consistent surface of running on a track. Thus, what you wear for competitions needs to be different from track spikes to meet those unique demands. Compared to track spikes, cross country spikes provide more cushion and traction:
“Cross country spikes and track spikes differ in the outsole. Track spikes usually have a plastic plate on the bottom, whereas cross country spikes have rubber on the bottom. This is to ensure that you get good traction and protection from roots, rocks, and uneven terrain on a cross country course.”
When asked if it is ok to wear your track spikes for a cross country course, Jack says “cross country spikes are usually a better option to do track races versus track spikes on a cross country course.”
As someone who has worn track spikes on a cross country course (due to an unexpected, somewhat comical series of events), I can attest first hand that track spikes are not as durable or comfortable for cross country racing!
If you are planning to buy just one pair of shoes this Cross Country Season, you should prioritize a good, comfortable pair of trainers over spikes. Both are important, and serve a purpose. But, if you must pick between the two, while spikes are specialized for racing, you will get a lot more wear for all of those training runs day to day.
2. What are the main factors to consider when looking for xc spikes?
Once the day to day needs of your feet are met, and you’re ready to enhance your traction and performance potential on race day, here’s what you should look for when shopping for xc spikes.
Jack says: “When it comes to wearing spikes, you can usually expect a slightly snugger fit than what you’d find in most trainers. That said you should be prioritizing comfort as much as you can. Having space between your toe and the end of the shoe is still super important to ensure a comfortable fit throughout the duration of the race. Also, some cross country spikes will have four pins and some will have six, the more you have the better traction you can get on a wet or muddy course.”
In short: your first priority is comfort, and next you want to consider the type of courses you will be racing, as this can help you determine how much traction you will need.
3. What cross country spikes seem to be most popular at the store this year?
According to Jack, the Hoka Crescendo XC is a popular option amongst runners this year. “They have a bit more cushion than most other spikes so they offer a good amount of comfort to those who aren’t used to wearing spikes”
4. When would you wear a pin vs a pyramid spike?
A question I frequently get asked by my high school cross country athletes, is: “are these the right pins for today’s course?” as they hold up their mud encrusted shoe bottom.
Jack says “[The] ¼ inch Pyramid is pretty much the gold standard today for cross country and track races alike.” Most spikes come standard with this length spikes, and they provide a solid amount of traction, so you can’t go wrong with the “default” spike. However, sometimes needle spikes, which aren’t tapered like your typical cross country screw in spike, can provide additional traction. “⅜ inch pyramids and needles are what we’ll mostly sell during cross country season, just so you can have slightly better traction on grass, dirt and gravel.”
5. Should you run your workouts in cross country spikes?
Jack says “ I think it is a good idea to run some workouts in them to at least familiarize yourself with the fit and feel so you can know what to expect on race day”.
I would agree. For my athletes, there are some instances, when we are doing specific workouts on grass, that it makes sense to wear your spikes. However, spikes tend to be a little harsher on your legs than a more cushioned trainer, so there will certainly be times when leaving the spikes at home is best on some workout days. Personally, I don’t spike up very often in practice, as I like to save that extra “pop” that I feel spikes give me for race day, but this is purely personal preference.
6. How often do you need to replace spikes/how do you know if you need to?
We have likely all heard the statistic that running shoes need to be replaced every 300 to 500 miles, but does this stand true for running spikes? Here’s what Jack had to say.
“If kids don’t outgrow their spikes first, they should consider replacing them every couple of seasons. Depending on how much you workout in them, they should last about 2-3 seasons of heavy use. Whether that’s just track or cross country, or a mix of both. Another rule of thumb is about 100-150 miles of use while keeping an eye out for any extra aches, pains, or injuries of any kind after racing in your spikes.”
As spikes are made to be more lightweight than a typical trainer, this can come at the expense of durability. However, as you don’t typically put as many miles on your spikes as you would a trainer, it is good to know they can last you multiple seasons. As Jack mentioned, a lot of times your body will tell you when it is time to change shoes, as you may see new aches and pains crop up that resolve once you swap out your shoes.
7. Is there a cross country version of the track “superspike”? And if so, is a carbon plate advantageous for cross country?
He says “No cross country spikes have an actual carbon plate in them (yet). Popular styles like the Nike Dragonfly XC (and more track specific Dragonfly 2) have a pebax plate in them ,which is made out of plastic. It is my opinion that plated spikes are more advantageous on the track compared to grass. You get significantly less energy return on grass or dirt/ You also generally have more uneven footing and less efficient stride patterns on grass. Most high performers will still wear a plated product for cross country, but it’s probably more of a placebo than anything else in my opinion.”
So, rest assured that you're not missing out by passing up on flashy carbon-plated track spikes this cross country season.
* As a runner (personal preference question) socks or no socks in spikes?
Of course, I couldn’t pass up the opportunity to poll a running shoe expert/runner about the sock vs no sock debate.
Jack says “ I have always worn socks in my spikes and racing shoes. That is another instance of personal preference and comfort for the athlete. I've gotten blisters when I've tried to ditch the socks in the past, so I choose to stick with a thinner pair of socks.”
From my personal experience (you can read more about a particular race shoe selection folly here), don’t try new things on race day. If your feet handle a spiked-up workout just fine, maybe you can forgo the socks. This is certainly a matter of comfort, as blisters are never fun.
As your cross country season gets underway and you prepare for sloppy courses and rainy weather running, I hope these key considerations help guide your spike selection. The bottom line: “spiking up” is hugely advantageous when racing in Oregon fall cross country conditions. Run Hub Northwest continues to be a great resource for the running community and can help answer any additional footwear questions you might have. Should you have any minor niggles or injuries that are cramping your stride this fall season, Zenith can happily help you get back to running form. Feel free to contact us here.
Comments