As cross-country season begins, it’s time for a fresh pair of running shoes. It’s easy to be overwhelmed by the selection—and the price tags—at the local running store. Here are seven tips for choosing the shoes that will sweeten the miles this fall: Young runners don’t need a lot of shoe. Many running shoes on the market today are designed with older, heavier people in mind, so the shoes have a lot of cushioning. Cushioning adds weight to a shoe and makes it more difficult for the shoe to flex and for you to feel the ground underfoot. Many kids, who are still light and athletic, don't need that level of support. warmup Quote of the Day, motivation, and inspiration — every morning rundown Advice on training, nutrition, shoes, and more — every evening Keep this field blank Enter your email address You may unsubscribe at any time. Steve Magness, a coach for runners from high school to elites, says that young cross-country athletes can run in a lightweight trainer with less cushioning without much risk of injury, and learning to run in such shoes will set them up for running better throughout life.

Read shoe reviews and ask at stores for models categorized as “lightweight trainers” or “marathon racing shoes.” A good start for shoes in this category can be found in this list of “double duty (training/racing) shoes.” You can also consider a light, low trail racing model. Ideally, get an expert to help you choose a pair that fits your size, stride and training. all black nike shoes australiaGreg Weich, who has 19 years of experience coaching in Colorado high schools and has worked for more than 18 years at specialty running stores, says he won’t make general shoe recommendations for young athletes. nike soccer shoes weightHe urges parents and athletes to go to a reputable specialty store, where a knowledgeable fitter will help them make good choices on footwear.best nike shoes of 2011

The specialist will ask you about your injury history, how much running you’ve been doing, what your training program is like and your past experience with certain products and brands. The fitter might watch you run and do simple exercises like a squat, so he or she can see your gait. Ignore brand, color and popularity. Instead, go by what feels right when running.nike shoes on sale india High school kids want to look cool (who doesn’t?), and can easily convince themselves that a popular or attractive model is good for them, even if it fits poorly or causes pain. nike latest shoes with price in india“I’ll break them in,” she tells herself. 10 best nike basketball shoesOr, he puts on one pair while he’s sitting in a chair and says, “Feels good.”

Comfort is important, but you have to assess how comfortable they are when running. So get up and take them for a run down the street, and get going at a decent speed. Don’t settle for “OK”—try on several pairs and find which feels best. You need more room in a running shoe than a street shoe because your feet swell while running. Make sure there’s space between the runner’s toes and the end of the shoe—at least a thumb-width. Check that the shoe isn’t too narrow, either. You want room to spread at the ball of the foot. Remember how fast teen feet grow as well—if in doubt, go up a half size so they’ll still fit at the end of the season. For more advice on fitting shoes, see Proper Shoe Fit. Ask for a discount. Local stores will often give a prep runner 10 to 15 percent off a pair of shoes if you tell the clerk that you’re running for an area high school. Another wallet-saving move is to buy last year’s model. Running shoes do change over the years, but if a closeout model fits and you like it, you aren’t losing anything but the latest style.

You don’t have to have spikes your first year. When you’re first starting your running career, it’s fine to run races in the same pair of shoes you train in. As athletes get older and more competitive, they often change into spikes for cross-country races. While not every cross country runner needs competition shoes, these spikes are lighter than training shoes and provide a tighter fit and more traction, especially on muddy, grassy courses. But spikes put more strain on your feet, Achilles tendons, and calves. Racing in a lightweight training shoe is safer until a runner has developed strength in his or her feet and lower legs over several years of running. No need to rush into spikes right away. Don’t expect shoes to cure injuries. Perhaps the most important thing we’ve learned about shoes in the past decade is that they aren’t as important as we once thought. Injuries come from weaknesses in the body and poor training, and no shoe can correct or prevent that.

“Shoes do play a role [in injury], but the body plays an even bigger role,” says Jay Dicharry, physical therapist and director of the REP Biomechanics Lab in Oregon. If you’re a young runner struggling with injuries, Dicharry recommends you seek out solutions with a health care provider experienced with running and with growing teen bodies; not at the shoe store. “Their bodies are growing at such a fast rate—but the rate is different for bones, muscles, tendons and ligaments,” he says. “The stresses running places on the body can affect one type of tissue more than another.”While other athletic activities call for special gear, a good pair -- or two -- of shoes is just about all cross-country runners require. High school cross-country competitors race on hills and straights, so make sure your 14-year-old gets a leg up on the competition with the right shoes. Have an expert analyze your gait to find out if you're a pronator or neutral runner. Over- and under-pronators often need support shoes designed to help minimize ankle rolling during running.

Generally, neutral runners can stick with lightweight, neutral shoes, depending on their gait and body type. Cross-country runners typically need two types of shoes for the season: trainers and racers. Wear the trainers for all running workouts and practices. Racers, on the other hand, are just used to race. Because you'll spend the vast majority of your time running in trainers, these shoes are particularly important. Shoes designed for trail running are ideal because they're made to withstand rougher environments and have soles with better gripping to maximize footing on uneven terrain. Find a trail shoes that's appropriate for your gait, fits the width of your foot and provides adequate arch support. Many athletes choose to run in cross-country spikes during races. These shoes come with metal or rubber spikes, are extremely lightweight and provide very little support. Essentially, these shoes are designed to simply protect your feet from the ground and give you extra footing and speed on loose ground and hills.

You shouldn't run in spikes except during competition, and always check with race officials to make sure spikes are allowed on the course. Depending on the frequency of your races, most runners can get a few seasons out of their spikes as long as the take care of them. Trainers, on the other hand, will likely need to be replaced each season. Most running shoes can last 300 to 500 miles or more, but there are many variables that come into play with shoe life, including gait, the weight of the runner and the environment and terrain they're used in. If you notice your legs feeling heavy or your feet begin to hurt when running, it may be an indication that your shoes have broken down and need to be replaced. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week What Is the Difference Between Track Spikes & Cross-Country Spikes?