Cross country season brings the same questions into our stores every August. Do I need spikes at all, what size should I buy, and which model is right for a first year runner. Here are the ten questions we hear most about cross country spikes in Iowa, answered by the people who fit them. Fitness Sports has been fitting runners since 1984, and we carry the widest selection of cross country spikes and shoes in the state.
Spike basics
1. What are cross country spikes?
Cross country spikes are lightweight racing shoes made for grass, dirt, mud, gravel and uneven ground. They take removable pins in the forefoot that bite into soft surfaces so you keep your traction through turns and up hills. Compared with a daily trainer they are lighter, lower to the ground and much more responsive, which is what lets a runner hold pace on a course that would have them slipping in regular shoes.
2. Do I really need cross country spikes?
Not everyone does, but they help in most conditions Iowa throws at you. Spikes are worth it if you race regularly, run on grass or mud, want better grip on hills, or are chasing faster times. Some newer runners start the season in a racing flat or a light trainer and move into spikes once they are racing comfortably. Experienced athletes almost always race in spikes.
Choosing between models
3. Can I wear track spikes for cross country?
Usually not. Track spikes are built for a synthetic track and tend to carry very little underfoot protection, which gets uncomfortable fast over a 5k of rough ground. Cross country models add cushioning, grip, stability and upper durability for longer distances on soft terrain. Racing a full cross country course in track spikes is a good way to finish sore and slower than you should be.
4. Which cross country spikes are the best?
The best spike is the one that fits your foot and suits your mechanics, not the most expensive one on the wall. Models runners ask for most include the Nike Dragonfly XC, the Nike Rival XC, the New Balance FuelCell XC, the On Cloudspike XC and the Saucony Kilkenny, which runs wider than most spikes. We line up two or three against each other in the store and let your feet decide.
Fit and sizing
5. Should cross country spikes fit differently than running shoes?
Yes. A spike should fit snugger than your everyday running shoe, because a secure foot is a faster foot when you are racing. Snug is not painful, though. Spikes should never pinch your toes, cause numbness, create pressure points or rub your heel raw. If any of that is happening, the size or the model is wrong, and a fitting will sort it out quickly.
6. Why get fitted instead of ordering online?
Ordering online means guessing a size and hoping. In store we measure both feet, compare several brands, check width and volume, and put you in the pair that actually fits, which also saves you the return shipping and the panic the night before a meet. Our free fitting covers foot length, width, arch height and a gait check, and no appointment is needed.
Where to buy cross country spikes in Iowa
Buying locally is worth the trip for a shoe this specific. In one visit you can:
- Try several brands back to back rather than one at a time by mail
- Compare how each model fits your width and arch
- Get advice from fitters who run and race themselves
- Pick up pins, socks and anything else you need for race day
- Leave with the shoes on the same day
Fitness Sports has stores in Ames, Ankeny, Clive, Coralville for Iowa City, Des Moines, Marion for Cedar Rapids, and North Liberty, so most of the state is within a reasonable drive. You can find addresses and hours on our store locations page. If you want a head start on which store carries what, our post on where to get cross country spikes in Iowa covers the basics.
Questions we get asked
7. How long do cross country spikes last?
Most athletes get one to three seasons out of a pair. It comes down to weekly mileage in the shoe, how many races you run, course conditions and your running form. Keep an eye on the upper near the pin plate, since that is usually the first place a spike gives out. The pins themselves wear out sooner and should be replaced once they turn dull and rounded.
8. What size spike pins should I use?
Quarter inch pins are the standard choice for most Iowa cross country courses and handle typical grass and dirt well. Three eighths inch pins can help on very muddy days if your meet allows them. Always check meet regulations first, because some venues restrict pin length, and showing up with the wrong pins can mean scrambling in the parking lot before your race.
9. Can beginners wear cross country spikes?
They can, and many first year high school runners do well in them, especially later in the season once racing feels more familiar. If you are not sure whether your athlete is ready, a fitting helps. We look at their experience, their events and how they run, then recommend either a spike or a lighter trainer to start with. There is no rule that says a freshman must race in spikes.
10. Do you carry small youth sizes?
Yes. We carry the widest selection of youth track spikes in Iowa, including the small sizes that are hard to find elsewhere. Junior high athletes and younger high schoolers often sit between kids and adult sizing, which is exactly the gap we stock for. Bring your athlete in so we can measure rather than convert from their street shoe size, which is rarely accurate.
Whether you are getting ready for a first varsity race or a college meet, come into any Fitness Sports store for a free fitting, or shop cross country spikes online and collect them at the store nearest you. Iowa runners have trusted us since 1984, and we are glad to help you get this one right.