Alil Washington is an ASU Cronkite School of Journalism student assigned to cover Tempe High School for AZPreps365.com

Competing as a cross-country runner for Tempe High School doesn’t necessarily require excessive spending on gear. However, it’s essential to understand the importance of purchasing and wearing the proper cross-country running shoes.

The right running shoes will help prevent a range of injuries that can happen at any point during the season. When purchasing cross-country shoes, runners should select a pair that offers the necessary support and fits within their budget, rather than choosing shoes based solely on appearance.

When a runner chooses the proper shoes, they will likely last the entire season.

 “The "proper running shoe" depends on each individual. It is not a "one size fits all" scenario,” Sole Sports employee Jeremy Zarins said. He recommends visiting a local running store and getting properly fitted. Taking this into consideration can help reduce the risk of injury for runners.

 “Specific high-end Nike or racing shoes are more expensive but provide more support,”  Ricardo Ethridge, the cross-country coach at Santiago High School in Corona, California, said. “Hokas and Brooks will also get the job done, too,” he added.

An athlete can save approximately $100 on average by purchasing running shoes comparable to Hoka or Brooks shoes instead of a high-end Nike or similarly priced shoe.

The goal is to have proper support and not just look “cool” while running.

“Acquiring the proper running shoe is essential to performance because it decreases the likelihood of injury,” Zarins said.

“It’s vital for cross-country runners to wear the proper running shoes for their performance because you need to have a good pair of shoes to prevent any injuries,” Etheridge said.

Tempe cross-country runners have unique personal preferences when selecting shoes that best meet their needs and help them get the job done.

“Picking out running shoes is completely based on preferences. When it comes to getting new shoes for the running season, I look for how much cushioning and mobility I have in the shoe,” Buffaloes junior cross-country runner Trinity Orta said. “I prefer to have more cushioning in the toe of the shoe rather than the heel. I like to have mobility in my shoes so that way I can have more control when it comes to different terrain in training and running the courses.”

“How I pick out my running shoes for cross-country is to first look at the brand and later test out the comfort and the cushion the shoe has,” Tempe junior cross-country runner Armando Lopez Bojorquez said. “After that, I jump and run on them for a little while. Later, I look for different shoes and pick out the best option for my feet.”

Having personal preferences when purchasing cross-country running shoes tailored to a runner’s needs makes shopping easier. It also reduces the likelihood of returning to the store due to buying the wrong shoes.

“The first thing I do when picking out running shoes is to test how comfortable they are and if they’re affordable or if they’re a good deal,” junior cross-country runner Brandon Lopez Bojorquez said.

“I pick out the shoes based on how comfortable I can run in them and how they can support my ankles,”  Tempe senior cross-country Luis Beltran said.

Understanding the importance of selecting supportive and comfortable running shoes that meet personal preferences can help cross-country runners avoid injuries and perform their best during the season.

"Not having the right running shoes can cause injuries for cross-country runners during their season," Etheridge said.

Unfortunately, this is an all-to-common occurrence in the running community.

"Runners might get shin splints if their shoes don’t have enough cushioning for long-distance running, or even stress fractures because poorly cushioned shoes put too much pressure on the bones in their feet and lower legs," Etheridge said

These can be season-ending injuries that cross-country runners often deal with when they don’t take the necessary steps to purchase the proper shoes.

An important factor to consider when buying cross-country running shoes is understanding the reason for choosing a specific pair. When backed with confidence and research, the choice can enhance a runner’s long-distance performance.

“Choosing the right running shoe for cross-country is one of the most important things to focus on as a runner,” Buffaloes senior cross-country runner Jareed Ali said. “The important features to focus on are comfortability and having the right sole for gripping and correct foot placement. In other situations, I love shoes and look for pairs that go with the clothes I wear every day.”

“I think that running shoes really are important due to them impacting or improving your running. They protect your feet from forming blisters with the foot rubbing against the sole a lot,” Orta said. 

Understanding the shoes’ purpose and their specific features helps the runners make informed decisions.

“What is important to me about shoes is the look and the feel, whether they are lightweight or not, and also the cushioning while running,” Armando Lopez Bojorquez said.

“Something important about my running shoes is I want to have very stylish shoes and very comfortable shoes. That’s the only thing that’s important,” Brandon Lopez Bojorquez said.

Outside of looks, runners must weigh crucial factors about shoes that might help prevent injuries during the long season.

It’s also key to recognize the price and value of the shoes and purchase them at a legitimate shoe establishment or online platform.

“A good pair of running shoes, whether they’re training shoes or racing shoes, should nearly cost around $120 to $180,” Etheridge said.

“The most recent pairs of running shoes that I bought were the Alpha Fly Threes. I got these for a very good deal,” Brandon Lopez Bojorquez said. “They usually run for about 300 bucks, and I got them for around $211. I bought these at the Nike store.”

“My shoes are usually about $60 to $80, and my last pair was from Kohl's,” Orta said. "Great places to get shoes specifically for running are Big 5 Sporting Goods or Dick's Sporting Goods.”

Choosing the right shoes can take time. Runners can speed up the process by knowing the features they want and the brands that serve them well so they’ll know what they are paying for.

“Most training shoes cost about $140 to $160. A typical racing shoe is around $70, but can be as much as $190-plus,” Zarin said.

“The shoes end up costing around $50 to $200 depending on the brand, which is usually Nike,” Armando Lopez-Bojorquez said. “I buy them at Dick's Sporting Goods or Nike.”

“Well, my running shoes were about $60 to $70, and I bought them at the Famous Footwear store, but for casual footwear, I shop at Nike or StockX online, and they cost around $100 to $200,” Ali said.

After putting hundreds of miles on cross-country running shoes, purchasing a new pair of shoes is very important. This will decrease the likelihood of shin splints or any lower-leg-related injuries.

“I recommend that running shoes be replaced after more than 400 miles have been put on them. They also need to make sure their shoes are comfortable, and they fit properly,” Etheridge said.

“A typical training running shoe should last up to 400 miles or six months of consistent use,” Zarin said.

Knowing what shoes to buy can enhance a runner’s career and help them eliminate injuries. Finding the appropriate footwear for a cross-country runner can also help them perform at their highest levels.