The Running Well Store 2026 Cross Country Spike Guide

Written by Landon, Fit Guru at the Lee's Summit Running Well Store location. Landon has been working at The Running Well Store since Fall 2024 and will begin his first semester at the University of South Dakota this fall, where he will run track and cross country while pursuing his Doctorate in Physical Therapy.

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Get Ready for Cross Country Season

Cross country season is around the corner! Cooler temperatures, the leaves changing color, and the fall smells make for my personal favorite time of the year for running. As you gear up for the upcoming cross country season, The Running Well Store is here to answer all of your questions about training, recovery, nutrition, and in this guide specifically, cross country spikes! Whether this is your first season of cross country or you are chasing records, there is a spike at The Running Well Store for everyone.

What Makes Cross Country Spikes Unique?

Cross country spikes differ from standard running shoes, often called daily trainers, and track spikes in a few key ways. Cross country spikes are designed with three main things in mind: traction, durability, and still being lightweight. Before going into how brands achieve these three goals, let's define a few terms that relate to the spike itself.

Upper

The material that creates the shape of the shoe to hold your foot in place across the top. This will typically be some type of mesh material.

Overlays

Essentially reinforcements on the upper. Overlays are synthetic, rubber-like, panels that are placed in high wear areas of the spike like the front of the toe or along the side of the spike.

Midsole

The foam below the foot that provides cushioning.

Plate

Often made of plastic or nylon, a plate sits within or below the midsole to stiffen the spike and act like a springboard, providing more energy return.

Outsole

The very bottom of the spike, below the midsole. Outsoles are made of rubber and protect the midsole from breaking down while also providing traction.

Spikes/Pins

This can be confusing. The shoe itself is referred to as "spikes" and so are the metal pins in the bottom of the shoe that dig into the ground and provide extra traction while running.

To achieve the goals of light weight, traction, and durability brands will use unique designs and technologies that make each spike feel different. At The Running Well Store this fall we will carry six unique cross country spikes that I will discuss in detail later on.

First up, keeping a spike lightweight. Having a lightweight spike helps a cross country runner feel lighter on their feet and in turn run faster due to moving less weight with each step. This lightweight is primarily achieved by removing unnecessary materials. The uppers on spikes will be very thin with light to no heel cushioning. The midsole will have a lot less foam than a daily trainer. The rubber on the bottom of the spikes will be thinner and may not cover the entire bottom of the spike. While these changes can make a spike less durable than a trainer, keep in mind that you will typically only wear a pair of spikes once a week for a few months when you race and the ultimate goal is to be as fast as possible.

While being lightweight is important for running fast, brands also focus on the durability of cross country spikes compared to track spikes. Cross country spikes may be slightly heavier than a track spike but they will also be significantly more durable. Durability is improved by adding overlays to the sidewalls and toebox of the spikes as well as some other high-wear areas. Cross country spikes also have a lot more rubber on the outsole of the spike than a track spike. The additional rubber on the outsole also directly contributes to the third main aspect of a cross country spike: traction.

Traction is especially important because cross country races take you across a variety of terrains from smooth grass to steep dirt or mud hills. The metal pins in the bottom of spikes are there for that sole reason (pun intended). They dig into the ground and provide traction on unpredictable terrain. When brands add rubber outsoles to spikes to protect the foam, they will often add lugs as well which further increase the grip in the heel, where there are no metal pins, and around the metal pins themselves.

The Spikes

At The Running Well Store we have six different spikes. The first three are more budget friendly, beginner spikes. The last three on the list are performance spikes. While they come at a premium price, they will help runners achieve PR's week after week.

Nike Rival XC 7

The Nike Rival XC 7 is a great spike for athletes starting their first cross country season. Nike uses the same ZoomX foam found in their performance spike in a more budget friendly package. The outsole is a durable waffle patterned rubber with six spikes in the forefoot. The upper an open hole mesh that is lightweight and breathable. Overlays along the sidewalls and toebox help with durability and hold the foot snugly in place.

Shop the Nike Rival XC 7 at The Running Well Store

Saucony Kilkenny XC 10

The Saucony Kilkenny XC 10 is another entry level spike known specifically for its durability. The mesh upper is thicker than most other spikes and aggressive rubber lugs run along the entire outsole. The added durability of the Kilkenny comes at the cost of weight where this spike weighs more than any other spike on the list. The Kilkenny does have a more traditional racing flat feel and a wider fit than other spikes, making it feel the most similar to a daily trainer.

Shop the Saucony Kilkenny XC 10 at The Running Well Store

New Balance XC7 v5

The New Balance XC7 v5 balances lightweight construction, energetic FuelCell foam, and a durable outsole with rubber lugs and a six spike pattern to create a durable and fast spike. The upper is an extremely lightweight and breathable mesh with targeted rubberized overlays to increase durability. The XC7 will feel the softest out of the three beginner spikes on the list.

Shop the New Balance XC7 v5 at The Running Well Store

Nike Dragonfly XC 2

The Nike Dragonfly XC 2 is Nike's performance spike. It features a ZoomX midsole with a full-length PEBAX plastic plate to increase energy return and provide an aggressive toe-off. The outsole contains five spikes in the forefoot as well as a lightweight rubber pattern to protect the plate and provide traction. The upper is a single layer of VaporWeave mesh that is ultra light and breathable. The stretchy tongue is completely connected to the upper to provide a locked down fit. Every aspect of this spike is designed to feel fast and secure on the race course.

Shop the Nike Dragonfly XC 2 at The Running Well Store

Saucony Endorphin XC

The Saucony Endorphin XC uses Saucony's IncrediRun foam to deliver high cushion and bounce while remaining lightweight. The carbon plate runs ¾ of the shoe in a horseshoe shape to balance flexibility in the heel with the propulsiveness of the plate in the forefoot. The outsole is covered in a thin rubber along with six spikes in the forefoot. The upper is a single layer hexagonal mesh pattern paired with a waxy finish that increases durability while maintaining breathability. While this spike may not feel as aggressive as the Dragonfly, it is by far the softest and bounciest cross country spike on the market.

Shop the Saucony Endorphin XC at The Running Well Store

On Running Cloudspike XC

The Cloudspike XC takes the opposite approach to a cross country spike than the Saucony Endorphin XC. The Helion HF midsole is firm but the benefit is that the spike will feel more stable and responsive. Within the midsole sits a full length nylon fiberglass Speedboard plate that further stiffens and stabilizes the spike while adding a highly propulsive feel. The outsole is entirely covered in rubber for durability and traction with six spikes in the forefoot and a heel grip pattern in the rearfoot. The upper is a thin mesh that is extremely breathable and quick drying.

Shop the On Running Cloudspike XC at The Running Well Store

What to Look for When Trying on Spikes

I will always recommend that athletes should try on a pair of spikes before purchasing them, and not just because I want to see all of you at The Running Well Store! Spikes will fit differently than your daily trainers and it is important to understand what that will feel like before lacing up a fresh pair of spikes for a race. Spikes will fit very snugly compared to shoes. Since they are less stable than a shoe and footing is important on a cross country course, spikes will hug the sides of your feet. In fact, many athletes go down a half size from their shoe size when buying spikes. Still look for some room between your toe and the end of the spike but not too much. While spikes are not required to run cross country they do provide a competitive advantage while racing. Spikes can be used in practice as well but with caution. Save them for race-paced workouts and use them sparingly to prolong the life of your spikes. Visit us in person at one of our three locations (Mission, Northland, and Lee's Summit) and talk to one of our Gurus about any further questions you may have. Our Guru's can help you through our Fit Finder Process where we fit you in the perfect shoe and/or spike for you. If you are a middle school or high school athlete and shop in person at any of our Running Well Store locations you will get 20% off in August. We also offer a 30 Day Exchange Guarantee on all of our footwear.

We hope to see you soon at The Running Well Store!

Frequently Asked Questions: Cross Country Spikes

Q: Do I need spikes to run cross country?
A: No, spikes are not required to compete in cross country, but they provide a real competitive advantage on grass, dirt, and mud. A good pair of daily training shoes is what matters most for everyday practice, while spikes are typically reserved for race day.

Q: What size spikes should I buy?
A: Many athletes go down a half size from their regular shoe size when buying spikes, since spikes fit much more snugly than daily trainers. Look for a small amount of room between your toe and the end of the spike, but not much more than that.

Q: What is the difference between beginner and performance cross country spikes?
A: Beginner spikes like the Nike Rival XC 7, Saucony Kilkenny XC 10, and New Balance XC7 v5 are budget-friendly and do not include a plate. Performance spikes like the Nike Dragonfly XC 2, Saucony Endorphin XC, and On Cloudspike XC include a plate for added energy return and come at a premium price.

Q: Can I wear cross country spikes for practice?
A: Spikes can be used in practice, but with caution. Save them for race-paced workouts and use them sparingly to prolong the life of your spikes for race day.

Q: Does The Running Well Store offer a discount for student athletes?
A: Yes. Middle school and high school athletes who shop in person at any of our three Running Well Store locations get 20% off in August. We also offer a 30 Day Exchange Guarantee on all footwear.