2025 Cross Country Spike Guide
As summer comes to an end, The Running Well Store is gearing up for the fall running season, and that means the start of cross country season! Whether you are a middle school runner just starting cross country, a high schooler, or a collegiate athlete, The Running Well Store can get you in the right pair of spikes to give you a competitive edge on the race course.
Trainers vs Spikes
There are three key differences between a cross country spike and your daily trainer that are important to recognize when shopping for a spike.
The first thing will be the fit. Wearing a spike in your standard shoe size is going to feel snug compared to your trainer, especially the width. Some people even prefer to go a half size down in spikes for an even more secure fit. The snug fit keeps your foot more secure while cornering, and will help you feel more stable while running across uneven terrain. In spikes I recommend having half a thumb nail width, or slightly less, between your big toe and the end of the spike. Another consideration with the fit of the spike is the socks you wear with them. Since a spike is meant to fit snug, wearing a thin sock will help you achieve a better fit, and many athletes even go sockless. I stand firmly on the “no sock” side of the debate but you should try it for yourself and find what suits your preference.
The next key difference makes cross country spikes adaptable for all types of conditions you may come across on the course; traction. Cross country spikes will feature 4-6 metal pins, or spikes, in the forefoot. Most will also have a rubber outsole with thick rubber lugs to provide additional traction and durability.
The last key difference between a cross country spike and a daily trainer will be the weight. A spike is going to weigh significantly less than your trainer. A lighter weight will allow you to run faster and fatigue less over the course of a race. Weight is saved with less cushion, and often a thinner upper. There is a slight trade-off for durability but a pair of spikes will still last you an entire season worth of races.
XC Spikes vs Track Spikes
Many of you may have track spikes from this past spring and may be wondering why you can’t use them for cross country. Others may be wondering why you can’t just buy another pair of your favorite track spikes for cross country.
While you can use track spikes for cross country and you may see other athletes do this, there are some serious advantages to a cross country spike. The first is going to be that rubber outsole I just discussed. A track spike will usually have an exposed plate or exposed foam on the bottom. The rubber outsole will prolong the life of your cross country spike and provide a secondary form of traction to the metal spikes. Compared to their track-focused counterparts, cross country spikes will often have a little more cushion and a slightly wider base to reduce fatigue and increase stability while running a longer race across uneven terrain.
While all spikes will have a thinner upper than trainers, most cross country spikes will have a more durable upper than track spikes with targeted overlays in high wear areas.
The final consideration is the flexibility of the spike. Our beginner spikes do not have a plate underfoot, increasing flexibility and movement in the foot to help the spike conform to the ground and increase traction and stability.
In our performance spikes, you will find either a carbon fiber or a plastic plate. A plate increases energy return while running, helping the most elite runners achieve new PR’s. Compared to their track counterparts, the plate in a cross country spike will be thinner and more flexible for the same reasons that our beginner spikes have no plate.
Beginner Spikes
This cross country season we are carrying three spikes classified as beginner spikes. These spikes are budget-friendly, do not have a plate, and will be great for any middle school or high school athletes getting their first pair of cross country spikes.
NIKE RIVAL XC 6
The Nike Rival XC 6 uses the soft and bouncy ZoomX foam in the midsole. The ZoomX is protected by a durable waffle patterned rubber outsole with six spikes in the forefoot. The upper is a lightweight and breathable mesh with targeted overlays and Nikes signature knit style laces to keep the spike secure on the cross country course. Check the Nike Rival out HERE!
SAUCONY KILKENNY XC 10
The Saucony Kilkenny XC 10 is an entry level cross country spike known for its durability. It features Sauconys soft PWRRUN foam with traction provided by four spikes in the forefoot and aggressive rubber lugs across the entire outsole. The mesh upper provides excellent durability. The Kilkenny has a more traditional racing flat feel and a wider fit than other spikes.
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.
Performance Spikes
At The Running Well Store we will be carrying two performance level cross country spikes. Lighter, more cushioned, and more aggressive than our beginner spikes, these flagship models will carry elite level runners to new PR’s all season.
Both models have a flexible plate in the midsole and a thin and breathable lightweight upper.
NIKE DRAGONFLY XC
The Nike Dragonfly XC has a ZoomX midsole containing a full-length PEBAX plastic plate to increase energy return and provide an aggressive toe-off. The outsole is a rubber waffle pattern which increases durability and traction along with six spikes. Much of the upper is Nikes lightweight and breathable Vapor Weave mesh with durable overlays in key areas, notably the arch band at the midfoot to provide a more secure feel.
Saucony Endorphin XC
The Saucony Endorphin XC uses Sauconys 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 rubber outsole 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.
Replacement Spikes
We carry a variety of lengths of replacement spikes at The Running Well Store. In cross country you will most often see ¼” of ⅜” spikes used while the ½” spikes are usually reserved for muddy and wet courses where extra traction is needed.
Final Thoughts
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 four locations (Martin City, 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!
About the Author
Landon has been working at the Lee’s Summit Running Well Store since Fall 2024. He is starting his senior year at Lee’s Summit West High School where he runs cross country and track. Landon also trains with the AAU track club, Blue Devils, in the summer.
