7 Best Cross Country Shoes in 2026

How we test cross country shoes

Although it’s a rather small category and not many produce models specifically for cross-country, we still want to get the cream of that crop. Here is our method:

• We buy the shoes with our own money to make sure we deliver a bias-free review.
• We test all the XC shoes on varying terrain and in different weather conditions.
• We slice them open to see what's inside and which materials were used. Our lab tests reveal over 30 parameters that describe the shoe's performance, durability, and fit. We also compare the measured values to the averages to provide a more contextual explanation and analysis.

If you’re new to cross country, we recommend assessing your form before purchasing a new pair of spikes. If you’re heel striking heavily, the spikes will be uncomfortable and you should be aware of the longer adjustment period. On the other hand, if the terrain is flat and mostly dry, you can use cross country shoes with no spikes or regular running shoes. 

If you’re an experienced athlete chasing PBs, we recommend going for the top-tier track spikes (also called elite/premium). These spikes feature a carbon-fiber plate and a resilient, very lively foam. This combination allows for maximum explosiveness. 

Further below, we cover details that better explain XC shoes, their performance, when and where they should be used, and how not to get a bad-fitting pair. 

What kind of shoes do you need for cross country?

This is the most important question and it depends on the terrain (where you train and where the races are held) and on your experience (running form, biomechanics). Basically, you have 2 choices: 

1. Spikes: these shoes, as the name suggests, have spikes, making them excellent for wet grass, steep terrain, and soft ground when grip and every second count. 
2. No spikes: maybe you remove the spikes, or you use shoes that don’t even have the spikes by design. These shoes are used on flat terrain, with paved sections (asphalt, concrete). 

If we’re talking about running shoes with no spikes, you can opt for cross country flats or regular running shoes, road or trail, depending again on the terrain. 

When do you actually need the spikes?

When it comes to grip, spikes are as aggressive as it gets. When you run and your shoes bite into the ground, you worry less about staying upright, so you run more confidently and you become more aggressive.

The spikes work wonders when used properly (for intended purposes): 

1. On hilly terrain
2. On wet soft ground: muddy grass, loose dirt, or pure mud 
3. On fast grass fields
4. Sharp cornering on soft ground asks for the most aggressive grip
5. If you want to shatter records and, for you, every second counts. 

Shorter spikes give you a better grip on gravel and grass, while longer spikes grip better on loose and muddy terrain.

If you’re having doubts whether you should use flats or spikes, go for spikes if it’s muddy and hilly. 

When NOT to use the spikes

If the terrain allows you to choose between spikes and flats, and if you’re not very competitive, run in shoes that feel better and make you more confident. This especially applies to you if you’re not used to the spikes yet and haven’t done enough training in them. When the terrain is flat and mostly hard ground, many athletes opt for no spikes. 

Also, if you are a heavy heel striker with not enough miles in track spikes, your legs will feel it and, best case scenario, be uncomfortable. Strain and even pain are a possibility. If not familiar with this, do a gait analysis first. 

When to use waffles in XC (spikeless)

Cross-country shoes without spikes are called spikeless, flats, or waffles. There are many cases when you would not wear spikes in XC: 

1. They are forbidden by the race organizers. Those in California should pay special attention to this (spikes are not permitted)
2. When most of the ground you’re covering is asphalt or other paved paths 
3. Flat and dry terrain (hard-packed), they can perform even on dry grass (or dry golf courses).

Nailing the fit in cross country shoes: lab data

The fit in XC shoes is more aggressive than in regular running shoes. It has to be, especially if the shoes have spikes. However, that does not mean that the shoes should fit small or too tight. 

By know, you already know the shape of your feet and where you may need extra room in the shoes – where it’s the widest, at the big toe, or maybe you need a higher toebox because your big toe is pointing up. That’s where our lab data chimes in! 

Based on our fit, toebox width, and toebox height measurements, you can find cross country shoes that offer more or less room exactly where your feet need it. 

How heavy are cross country shoes?

In racing, every second matters. We can also say that every ounce matters as well! Heavier shoes mean slower performance (Rodrigo-Caranza et al., 2020), so it makes sense if you’re curious about the weight of XC shoes. 

At the moment of writing this guide, the average weight of XC shoes sat at 5.6 oz (158g), while that of trail running shoes is 10.2 oz (289g). 

Cushioning in XC shoes 

Previously, XC was all about getting as close to the ground, because that meant lighter weight. With next-generation foams, we are fortunately past that. This means that in some XC shoes, you will be able to enjoy some cushioning! 

We then use a shore A durometer to measure the midsole softness. The lower the number on the digital display, the softer the midsole in XC shoes. 

Knowing these numbers can help you find a softer or more balanced midsole. 

Toebox durability and breathability in cross country shoes

This is one of the biggest differences between XC shoes and track spikes. Track spikes need to perform well on the track only. XC shoes have to protect you from the debris you will inevitably encounter on the trails, so we expect the toeboxes here to be more durable. Are they? Let’s look at the lab data. 

To test the toebox durability, we use a dremel to try to intentionally damage the toebox. This test is completely standardized, which means each XC shoe is treated the same (same force, same duration, same number of rotations per minute). The toebox above scored a perfect 5/5. 

The video above shows us what a non-durable toebox (rated with 1/5) looks like.

The upper material works best when it’s very breathable and yet very durable. The 2 don’t often go hand in hand. But, if you’re interested in the design of the upper, you can always browse our microscope photos. 

We use microscope as part of our breathability assessment. Here, we also assign a 1-5 rating, just like in the durability test. 5/5 is reserved for the most breathable toeboxes. 

How to get used to the spikes 

If you’re just getting started and experiencing the spikes for the first time, your body will need some time to adapt to the maximal ground feel and crazy good grip. You may experience soreness and discomfort in your feet, shins, calves, and Achilles. 

We recommend doing 100-500 meter runs on grass. You may also want to limit your meet distances to 3-5K in the first weeks. 

If at any point you experience pain (so, more than fatigue and strain), we recommend seeing a specialist. 

What to do when your calves hurt

If you started training in XC spikes, you might be feeling discomfort because you are not used to them. Also, your calves may be hurting. Possible causes are: 

1. You are still not used to the spikes and you need more time to adjust 
2. Your running form is not good enough for running in spikes and maybe you’re a heel striker 
3. You are using spikes on hard ground. 

We recommend working on your running form and using spikes for strides.  If the discomfort persists, consult a specialist. 

What are super spikes? 

The trend is clear, we got super shoes in running, so it made sense that we’ll get super spikes track and field. And we did, but the term is connected to the spikes for the track based on what we’ve seen in scientific research (Healey et al., 2022; Bertschy et al., 2025).

Running shoes as spike alternatives

When the terrain is mostly flat and dry, you can use running shoes instead of waffles. The features you will want to consider depend on your needs and the terrain: 

1. Definitely look for lightweight shoes because heavier shoes will weigh you down 
2. If you’re prioritizing speed, comfort, and performance, look for light carbon-plated trail running shoes 
3. On rocky terrain, we recommend more cushioned shoes, which can be found as regular road or trail running shoes. The protective midsole will prevent your legs from feeling beaten up 
4. If the course is mostly made of road, look for lightweight race road running shoes
5. If you need stability, don’t skimp on it. These models may be heavier, but will provide the extra stability you need on roads, which will make you run more confidently

Track spikes vs. XC spikes 

When not paying too much attention, one may think that track spikes and XC spikes are very similar and, therefore, could be used interchangeably, on track and on trails. One would be wrong. 

Track spikes often have shorter spikes than XC spikes, and they are less stable and durable because they are intended for track use only. XC spikes, on the other hand, have longer spikes because they need to grip hard into the mud at various angles (steep terrain), and they are less stiff than XC spikes. Very long spikes found on cross country shoes could easily damage the track. 

There are some rare instances that would allow you to use XC spikes on the track: if the spikes are short or closed with dummies, and if the rules allow such use. 

Check if spikes are allowed 

Before registering for an XC race, you should check whether the spikes are allowed. Race organizers may forbid the,m so it’s good to be prepared. Your options, given that you want to participate anyway, are: inserting dummies into the spike holes or using regular running shoes.