Cross country running shoe
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Cross country running
Races vary by length and terrain. They are most often run at 5K, 10K, a half marathon(13 miles), or a full marathon(26 miles). During training season, a professional runner runs about 35 to 45 miles each week. While the impacts of differences among types of footwear may be minimal on a single run, the cumulative effect on performance and health can provide a competitive edge. Races are held on surfaces including gravel, grass, sand and concrete.
When training, shoes with extra support are recommended because lighter shoes do not provide sufficient cushioning. For speed workouts, which imply shorter distances, lighter shoes provide for a consistent stride and greater foot speed. These lighter shoes have less support.
Racing shoes are normally lighter and have spikes, which helps with traction, increasing stride and cadence. They also sometimes have cushions for foot support.
Compared to track spikes used for events of 400 meters or less, cross country shoes are heavier. They have more cushioning and heel support. They have longer spikes for better traction, as they are often on surfaces other than athletic tracks.
Specialist shops offer advanced fitting services. The feet change shape and swell when running, so a shoe that fit while sitting or walking may not work for running.
Preparing new shoes
When wearing new shoes for the first time, it is crucial to make sure they are “broken in” by wearing them in undemanding situations (walking, slow running) to lessen the chance for injury.
Common running injuries include blisters, twisted ankles, knee injuries and shin splints.
- Learn To Get The Right Running Shoe Fit From Runner's World.com | Runner's World & Running Times
- Mike Biscoe (2010-08-19). "What Shoes Do You Wear for Cross Country?". Livestrong.Com. Retrieved 2014-05-26.
- Sheehan, Jan (2009-04-13). "A Guide to Choosing Running Shoes - Foot Health Center". EverydayHealth.com. Retrieved 2014-05-26.