Best Shoes for Cross Country & Track Meets Reviewed

For those of you who like to move your run off the road, away from the traffic and out into the countryside, you will know that the shoes you wear are your most important piece of running equipment. It is very important to invest in a good quality pair of specialized shoes for your running needs. Cross country running will require your choice of shoes to function well over many miles and across lots of different types of terrain. Shoes that are suitable for this specialized type of running need to provide good traction to ensure grip on even the most slippery surfaces, support, flexibility, durability to withstand heavy use and protection to ensure that the foot is safe on even the most undeveloped terrains.

One of the distinguishing features of a specialized cross country running shoes is the presence of spikes on the sole. These help to give maximum grip on the unpredictable terrains encountered during cross country running. However, some runners prefer shoes without spikes, this is mainly down to personal choice.

Featured Recommendations

Salomon Speedcross 4
  • Salomon Speedcross 4
  • 4.6 out of 5
    Our rating
  • Anti-debris mesh
  • Contragrip rubber outsole
  • Price: See Here
New Balance 840
  • New Balance 840
  • 4.4 out of 5
    Our rating
  • Full-length EVA
  • Raised grip traction
  • Price: See Here
ALEADER Mesh Cross-Country
  • ALEADER Mesh Cross-Country
  • 4.1 out of 5
    Our rating
  • Hugs the feet
  • Wrap-around mesh

Given the huge choice of specialized cross country running shoes currently available on the market, it can be difficult for you to decide which are best for your specific needs. That is why we have chosen some of the best shoes available and provided you with reasons why each one excels in this category. We have given choices for both spiked and flat shoes to allow for personal preference.



10 Best Shoes for Cross Country



1. Salomon Speedcross 4

The Salomon Speedcross 4 heads the top of this list with very good reason, it is definitely one of the best choices for cross country running. Its aggressive lug pattern provides excellent traction over unpredictable terrain. Whilst it also offers great comfort to the wearer, with plush cushioning and a supportive midsole. Ensuring both high performance and a comfortable fit.
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Sensifit Technology
The patented Sensifit technology provides a snug fit, which adapts to the shape of the foot. This also combines with the QuickLace system to tailor the fit and allow the shoes to slide on and off the foot easily.

Aggressive lug system
The outsole utilizes Contagrip rubber for excellent traction, even if surfaces are slippery or wet. The lug pattern has been optimized on this 4th generation shoe for superior grip across all types of terrain.

Cost and Value
This is one of the more expensive choices of shoe given in this list. However, it does have a high level of durability, performs exceptionally well and provides fantastic grip across varied terrains. Altogether this shoe is well worth the investment.

Resists water

Anti-debris mesh

QuickLace system

Upper is breathable

Aggressive lug pattern

Dual-density EVA midsole


Higher price tag

Tight fitting toe box

2. New Balance 840

2. New Balance 840
Despite having enough support and durability to perform well off-road, the New Balance 840 boasts superior comfort, with a highly cushioned midsole. The latest version of the 840 is more flexible than ever, with improved flex grooves in the sole of the shoe. The outsole of the shoe incorporates non-aggressive treads, which provide the runner with fantastic traction.
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Full EVA Strobel board
The midsole of the New Balance 840 is built to provide all-day comfort to the runner. As well as providing cushioning underfoot, this EVA material also makes the midsole both lightweight and durable.

Excellent traction
Despite being a flat shoe, without spikes, the New Balance 840 has a blown rubber outsole which provides excellent traction, making the shoe suitable for cross-country running.

Cost and Value
The New Balance 840 is a fairly high priced running shoe. However, it provides a great deal of additional support and comfort to those who need it. For this reason, if you have any foot or knee problems that require extra support, it is well worth the money.

Accurate snug fit

Raised grip traction

Durable rubber outsole

Unpredictable terrain protection

Generous underfoot cushioning


No flexibility

No water resistance

3. ALEADER Mesh Cross-Country

Be ready and equipped when you start your next run. The upper is a double mesh for breathability that is extra durable and the insole is cushioned for foot support with a breathable liner to reduce heat build-up. Its outsole is hydro-grip for stability and traction for all kinds of surfaces and terrains, especially wet ones. You’ll have a natural-like walk, due to the lightweight construction, as if you’re barefooted.
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100% Support
A thermoplastic polyurethane (TPU) claw-design is placed in the midfoot. It’s five claws and they provide you with a snug fit to keep your foot in place. Attached are the shoelace closures to give you a lacing system that is stronger and will less likely move, twist around or loosen up. You’ll have a support that is fully covered on your feet.

Shock No More
You are going to have unpredictable terrains that challenge and cause pain for you. With the midsole constructed from dual-density EVA, you have double the shock absorption giving you a run that is pain-free. The hydro-grip rubber in the outsole reduces even more shock while giving you traction and stability.

Cost and Value
The current pricing is $29.99. Very affordable and has great support and comfort features. These are best for beginning cross-country runners or runner's that do shorter and lighter distances. Not constructed for very harsh terrains but can withstand the average one.

Quickly dries

Hugs the feet

Accurate, true fit

Super lightweight

Wrap-around mesh


Sizing runs small

Plenty of knockoffs

4. Saucony Shay XC4

The Saucony Shay XC4 Flat offers an aggressive outsole, which has been highly improved from previous models, to ensure good traction from a flat cross country shoe, ie. one with no spikes. The shoe is both lightweight and breathable, qualities which are important for a cross country shoe. They are also available in many funky designs, which are sure to stand out.
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SSL EVA midsole
The midsole is made up of compression-molded EVA. This provides the wearer with fantastic cushioning to ensure a comfortable experience. The EVA makes the midsole fairly firm, which is preferred by some runners as it provides a more supportive feel underfoot.

XT-600 rubber outsole
The outsole of the Shay XC4 has been transformed from previous models of the shoe to create better traction during runs. The use of XT-600 rubber, a rubber with outstanding abrasion, optimizes traction, whilst ensuring the outsole remains lightweight and durable.

Cost and Value
The Shay XC4 sports a very reasonable price tag. Considering the desirable features that the shoe offers to the wearer, including the clever use of materials to keep it very lightweight, this represents good value for money.

Lower price tag

Unique designs

Great working traction

Lightweight construction

Comfy, durable EVA midsole


Narrow fit

Weak arch support

5. New Balance 1400

5. New Balance 1400
The New Balance 1400 is a neutral racing shoe which is very lightweight and durable, helping to increase your speed without jeopardizing its longevity. It has a high level of cushioning to provide extra support to those runners who need it. These shoes are also designed to provide optimal protection to the wearer, with a particularly supportive midsole.
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REVlite Midsole
The high level of cushioning provided by the New Balance 1400 comes in the form of the REVlite midsole. This is a very lightweight midsole, which in addition to fantastic cushioning, also provides great responsivity to increase performance.

Sock-like fit
The New Balance 1400 has been designed to fit like a sock in order to give optimal comfort to the wearer. The overlay is made to be seamless, to ensure that there is no discomfort from rubbing.

Cost and Value
The cost of the shoe is about average for a shoe of this standard. The enhanced comfort and support offered by the shoe means that it is worth spending the money to ensure a comfortable running experience.

REVlite midsole

Sew-free overlay

Extra cushioned heel

Generous arch support

Multiple support features


Narrow toe box

Limited width sizes

6. Brooks Cascadia 12

6. Brooks Cascadia 12
Leave others in the dust with these trail runners. The support is neutral, cushioning is lightweight and flexible, and the terrain is for trails. It's upper is a tight-knit mesh with overlays constructed with synthetic and microfiber materials to give you breathability and durability. The midfoot is a saddle-like design for structural support and the liner is a soft fabric for a comfy in-shoe feel. These shoes come with so many enhancement features that you’ll never want to stop running.
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Amazing Outsoles
The outsole is a specialized rubber that is called HPR Plus. It's abrasion-resistant to help reduce any damage, wear, and tear for durability that is long-lasting. The traction is an advanced design of high-surface-area 3D Hex Lugs for a run that is aggressive and gives a grip that is multi-directional. You can move any way you want to.

Multitude of Features
The midsole is an S-257 Cushole compound for increased flexibility and plushness while having BioMoGo DNA for cushioning that is long-lasting and environmentally-friendly once you decide to discard these shoes. A Four-Point Pivot Posting System that is trail specific provides you with stabilization in the heel and forefoot. The Segmented Crash Pad is a responsive, flexible design that absorbs a lot of shock on every landing and lastly, the forefoot is protected from sharp objects with the durable thermoplastic EVA Ballistic Rock Shield.

Cost and Value
The current pricing is $130.00. A very high-priced shoe but worth the cost when you consider all of the features. No other brand seems to have so many benefitting, enhancing features in one shoe. These are best for the more experienced cross-country runner who needs more and knows what they want in such a shoe.

Pull loop heel

Lace-up system

Removable sockliner

Tongue, collar padded

Universal Sprung Platform


Unattractive color combinations

7. Adidas Supernova Riot

7. Adidas Supernova Riot
The Adidas Supernova Riot M is one of the top choices for off-road running shoes currently available on the market. It incorporates many great trail-ready features and also has an attractive and appealing design. It is a very durable shoe, with superior traction and comfort to rival many of its competitors.
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Continental Rubber Outsole
The outsole of the Adidas Supernova Riot M is highly rated by its reviewers. It is constructed using a Continental rubber which provides superior grip on off-road trails. The outsole also contains deep lugs to further enhance grip. This tough rubber outsole also ensures that the shoe is highly durable.

Adidas Boost Technology
This technology is used within the midsole of the shoe. This innovative Boost foam compound ensures excellent energy return with every stride taken. This feature definitely helps to boost the performance of the shoe.

Cost and Value
This shoe is moderately priced for this category, but given the extra features that it provides, it is well worth the investment.

Superb traction grip

Highly durable outsole

High-top ankle support

Excellent energy return

Puncture resistant outsole


Lacks breathability

Not aesthetically pleasing

8. Asics Freak 2

8. Asics Freak 2
This shoe is not for the faint of heart. Constructed for aggressive running and racing for all kinds of terrains, the spiked rubber outsole is combined with the Trusstic System Plate for traction and stabilization. The EVA midsole is compression molded for cushioning that is responsive on hard surfaces and the mesh upper is breathable, flexible, and lightweight. Your foot will be nicely wrapped by the thin TPU overlays to help keep your foot platform grounded.
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Trusstic System
You want a cross-country shoe that is lightweight but doesn’t lack in strength. The trusstic system is a specialized system that reduces the sole unit weight but keeps the structural integrity. No surprised movements that can reduce your performance or even possibly hurt your feet as the stability remains strongly in place.

5 Spikes
Spikes are paramount in cross-country as they provide much better grip in all the different kinds of terrains. Having a five spike system gives you control that is sure-footed in terrains such as hills, tight corners, and hills. It will also leave your run balanced and strong.

Cost and Value
The current pricing is $85.00. Higher priced but they are targeted for hardcore cross-country. If you are serious about championship running and need a pair that will take you to the winning finish line, these are the ones to choose.

Trail running

For championships

Narrow feet support

Destruction foolproof

Support and stabilization


No carry bag

Sizing runs small

9. Nike Zoom Rival XC

9. Nike Zoom Rival XC
The Nike Zoom Rival XC is an entry level spiked cross country shoe. It boasts many useful features for running on off-road terrain. These include a water-resistant upper allowing you to run comfortably even in wet conditions and a waffle outsole with flex grooves to provide excellent traction and flexibility. The shoe also has excellent arch support for those who require extra support in this area.
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Water resistant
The upper of the shoe is constructed using a hydrophobic mesh material. The helps to repel water, ensuring that the foot remains dry, even in wet conditions. As the material is mesh, it still allows good ventilation around the foot.

Carbon waffle outsole
The Carbon waffle outsole of the shoe ensures great traction, which is essential for cross country running. It also has 6 spikes for added grip on muddy or grassy surfaces. The forefoot of the shoe is wider, allowing natural splaying of the toes.

Cost and Value
The Nike Zoom Rival XC provides excellent value for its relatively low price. The shoe is very comfortable, whilst having enough features to make it a good performing shoe in the cross country category.

Seamless fit

Flexible sole

Active arch band

Flywire technology

Responsive cushioned midsole


Wide in forefoot

Narrow in midfoot

10. Saucony Fastwitch 8

10. Saucony Fastwitch 8
Made for running championships such as marathons, these shoes have a focus on stability. The mesh upper is engineered to provide support and breathability and the midsole is Saucony SuperLite (SSL) EVA for an underfoot feel that is responsive. These are the best for runners that suffer from overpronation because of the arch medial post that is dual density. With other features that reduce bacteria and increase ventilation, you have a winning partner in running
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Ortholite Sockliner
Running is great for you but having a run filled with sweat and odor in the shoe isn’t so great. The sockliner is anti-microbial, anti-odor, and anti-sweat and in addition to the breathable mesh upper, you’ll have feet that are dry and free from stink and germs.

Outsole Lugs
Traction is very important in cross-country due to the different kinds of terrain. The lugs are arrow-shaped designs that cover from toe to heel to give you traction on a variety of surfaces. Wet surfaces? No problem as the specially designed PWRTRAC gives the outsole a sticky-like grip.

Cost and Value
The current pricing is $90.00. Another high-priced shoe but its stability focus is worth the cost. If you are a runner with issues of overpronation and are prone to your ankle rolling, these will keep your feet aligned and stable.

Supportive mesh upper

Heel-to-midfoot flexibility

Dual-density arch support

Reflective nighttime details

Lightweight FlexFilm overlays


Odd insole shape

Tongue pulls easily

Obviously, choosing your preferred cross country running shoe is a very important decision as your choice is bound to affect both your comfort and your performance. There are many different features which are important when it comes to cross-country running, however, it is personal preference as to which of these is more important to you.Some runners may prefer the grip that a spiked shoe provides, while others prefer flats. Cushioning or extra support may be particularly important to those with extra requirements, such as high arches. If you will be running in particularly wet or unpredictable conditions, then you will also need to think about the level of water protection that the shoe provides.

Therefore, it is very important to think carefully about these features before committing to a purchase. The list above provides a variety of choices for each option, whether you are choosing based on spiked vs. spikeless, comfort vs. style or low vs. high budget, there will be a great choice for you here.


Criteria Used to Evaluate the Best Shoes for Cross Country

Cross country shoes must have specific features to make them suitable for use on the unpredictable terrains of cross-country trails. In compiling this list of the best cross country shoes currently available, we have used these specialized features in order to accurately rate these shoes.

Here, some of the specific features that are important for cross country running shoes will be discussed.

Breathable Upper

As with any type of running shoe, choosing a cross-country runner which allows plenty of airflow is paramount. When running the feet are particularly prone to sweat a lot. This can be a bigger problem for some, particularly sweaty runners, however, all runners will experience sweaty feet. If this sweating is excessive, the moisture present in your shoes can lead to a build-up of bacteria. These bacteria are the major cause of bad foot odor and also conditions, such as athletes foot or even blisters.

Opting for a running shoe which has a thin mesh upper, helps to ensure that the foot is adequately ventilated during your run. This means that the foot will stay drier and therefore will prevent the build-up of bacteria in the shoe. Having a well-ventilated shoe will also keep you more comfortable during your run, by allowing your feet to keep cool.

  • Airflow is needed due to excessive heat and sweat generated during running. That gives you moisture build-up and can result in bacteria causing foot conditions such as odor or athlete’s foot.
  • Choose a running shoe with a mesh upper. Mesh uppers give breathability to help provide ventilation during your run. Your feet will be drier and the risks of bacteria build-up will be reduced. You’ll also have a run that is comfortable.


Whilst having a shoe with good ventilation is very important for cross country running, it is also important to choose a shoe which will provide adequate water resistance. Unfortunately, many of the thin mesh materials used for good breathability easily allow water into the shoe.

When cross country running, it is common to encounter very wet trails or bad weather. So having shoes which have a level of water resistance or are fully waterproof helps to prevent the occurrence of wet feet which can lead to an uncomfortable running experience and even to the formation of blisters.

  • It is common in cross-country running to encounter wet conditions. Your shoes need to have adequate water resistance or be waterproof.
  • Running shoes for cross-country have breathable mesh material but mesh allows for water and other liquids to enter your shoes.
  • There are plenty of cross-country shoes that have both breathability and water resistance or are waterproof. Make sure the water protection is listed and what it is before you purchase.

Good Traction

As cross-country running tracks consist of very unpredictable terrains, that may be uneven, rocky and often very wet, it is very important to choose a shoe which provides you with a strong grip. This helps to prevent slips and falls which can lead to injuries. As well as preventing slips and subsequent injuries, having good traction can also increase your performance by improving your run times.

The vast majority of specialised cross country running shoes have spikes present on the outsole. These are usually made of metal and provide the best grip on grass and dirt surfaces. If you run predominately on harder, flat or rocky surfaces, these would not be very suitable as they would wear down too quickly. Instead, you would be better off opting for a shoe with a rubber waffle outsole. This will provide less traction but would be much more suitable for use on these types of surfaces. Often, companies produce both a spiked and a spikeless version of the same shoe, allowing you to choose which one is most appropriate for you.

  • Cross-country involves coming in contact with terrains that are unpredictable. Such unpredictably can result in falls, slips, and even injuries if the traction is not correct.
  • Spikes are very common in such shoes and are on the outsole. They provide a strong grip in terrains that have grass or dirt and are most likely to be constructed of metal. Flatter, harder, smoother, and rockier surfaces need a waffle-designed outsole instead.
  • You can usually find a spike and spikeless version for the same pair of cross-country shoes.

Protection Underfoot

As cross country trails can be rocky and uneven they can present opportunities for injuries to the sole of the foot. Therefore, it is very important that specialized cross country running shoes have adequate protection in both the outsole and midsole in order to protect the foot. By having enough protection underfoot, the runner should not feel any discomfort both during and after the run. A more heavily padded midsole will ensure comfort across even the rockiest of terrains.

  • There needs to be protection for the underfoot in the outsole and midsole. Cross-country terrains can be very uneven and therefore, harder on your feet.
  • The more padded the midsole is, the better the underfoot protection will be. It will also help reduce any discomfort but the downside is a less flexible shoe.


Cross country terrains can be very hard on the shoes that run over them. Rocky, uneven surfaces can create damage to both the upper and the outsole of a running shoe. Given that most running shoes come with a fairly high price tag, it is important to ensure that they last as long as possible and provide you with many hours of running pleasure.

  • This is the reason why it is usually worthwhile investing a little bit more money in your running shoes, in order to ensure that they are constructed using the highest quality materials.
  • Cross-country running is much harder on shoes and the terrain of such running can cause wear, tear, and damage.
  • The durability needs to be very strong and long-lasting and giving you plenty of running miles and hours. These kinds of shoes will have a higher price tag due to their high-quality materials.

The Fit of the Shoe

It is important for you to feel comfortable in the shoe that you choose, as any discomfort can affect your performance and joy of your run. Cross country running shoes often have a narrow and snug fit and can run between half a size to one size narrower so it is important to choose the next size up if needed.

  • Like any other shoe, the fit is very important. Fit can determine the comfort and how well your foot moves in the shoe.
  • A poorly fitted cross-country shoe gives you a poor performing run that is marked by discomfort and even pain.
  • Such shoes will have a narrower fit that is quite snug. It’s common to have size half or one up.



Having the correct level of flexibility in a running shoe, helps to ensure that the foot is able to move in a natural way. Often the midsoles of a shoe can be quite stiff, which can prevent the natural bending of the foot during running. This may lead to discomfort and possible injury. When choosing a shoe, it is important to check that the flexibility is right for you. In order to do this, you should make sure that the shoe bends where your foot naturally bends, i.e. at the forefoot. When you bend the shoe, it should not really bend in the middle, as your foot does not naturally bend at this point. You should not feel as if your natural movement is being constricted in any way.

  • Flexibility helps your feet to move in a natural way. That gives you a gait that is painless and reduces possible foot injuries.
  • Cross-country shoes have the tendency to be less flexible due to their protective padding but the forefoot is usually wider and since you bend your feet at the forefoot, there should be some flexibility to help you.
  • The movement should feel natural and pain-free with every step you take.

Frequently Asked Questions


Q: Why do I need specialised running trainers for cross country?
: The main difference with specialized cross country shoes is that they are highly durable and have enhanced traction. This is needed because cross-country trails are unpredictable and can quickly wear down standard running trainers. The trails can also be very slippery and uneven, meaning that good traction is an essential feature of any shoe used for this purpose. This is why the majority of cross country running shoes have spikes on the outsole in order to further increase their traction.

Q: Do I need spiked or spikeless shoes?
A: Not all cross country running shoes have spikes and it is definitely a personal choice as to whether you prefer to run with them or not. Spikes do increase the traction of a shoe, particularly if you run a lot on grassy or muddy trails. A lot of shoes have the option to remove the spikes so that they can still be used on flat, hard terrains.
The downside of having spikes is that they wear down fairly easily and must be replaced quite frequently. This can become expensive and inconvenient.

Q: Can I buy replacement spikes?
A: As mentioned above, spikes are often removable and can be replaced when they become worn down. Replacement spikes can be purchased from most specialized running stores or online from companies such as Amazon. However, replacement spikes are often quite expensive, especially metal ones, and they may need to be replaced frequently if the shoes are used regularly.

Q: Can I use these as daily wear shoes as well?
A: If you have purchased spikeless shoes, then these are fine to use for daily wear. Spiked shoes usually have the option of removing the spikes, if so then these will also be suitable for daily wear. One thing to bear in mind though is that using these shoes for daily wear will cause them to wear down much quicker than saving them for running only. As specialized running shoes can be quite expensive, it may be worthwhile investing in a different pair of shoes for daily wear and keeping these for running only.

Q: Where could I buy cross-country running shoes from?
A: You should be able to buy cross country running shoes from any specialty running shoe stores. They are also available to buy from online retailers, for example, Amazon. It is worthwhile shopping around to get the best price as prices can vary greatly between stores and are often much cheaper when buying online.

Sources – Nov 8, 2016 – Sep 21, 2010 – Aug 21, 2015 – Sep 11, 2017

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