When you’re taking part in cross country running you need to ensure that you are properly attired, and the most important part of your clothing to get right is your cross country running shoes. When you run, your body suffers extreme jolting which is hard on the body so it’s important to choose good quality shoes. With cross country running, this is especially important because of all of the different terrains that you run over - you need to be sure that your shoes can cope with whatever surface you run on.

Of course, you may be tempted to save money by buying a cheap pair, but beware! It will end up a lot more expensive and painful for you if you develop injuries due to inadequate running shoes. Ensure that you have the right cross country running shoes and protect yourself from injury.

So, what are the key features to look for in a cross country running shoe? You should look for a shoe that has good grips on the sole so that you always maintain good traction even on wet surfaces. A mesh on the side is important so that your feet can breathe properly - sweaty feet are not only uncomfortable but can lead to blisters. You’ll need a shoe that provides good support for your feet and ankles to reduce the shocks from your feet hitting the ground many times. It’s also very important to look for a running shoe that is as lightweight as possible so that it doesn’t slow you down and feel uncomfortable.

It may be a good idea to choose a running shoe that is half a size larger than you would normally buy a regular shoe, as feet tend to swell up when running. If your feet are particularly wide or narrow you should try and find shoes designed to fit the width of your feet as well. A correctly fitting shoe is important - too tight or too loose could cause painful rubbing and blisters.

As well as the technical features, it’s important to feel confident that you look good, so choose a shoe that you like the look of and will feel good about wearing. You never know, the extra confidence from looking good in your running shoes may even make you run faster.

As with any new shoes, your new cross country running shoes should be broken in gently. Take some short runs with them so that your feet can get used to the fit of the new shoe and the material can have time to soften up. You should never complete a long run wearing a brand new pair of shoes.

Like anything that gets this kind of daily wear and tear, running shoes should be replaced promptly once they start to show signs of wearing out. A good ballpark would be to replace them every 400 miles or so of running. Older shoes will no longer continue to protect your feet to the same degree so you will run the risk of injury if you continue to run on them once they have become too worn.

Cross country running is an enjoyable and healthy pursuit, and some time and money invested in finding the right pair of cross country running shoes will be well invested in ensuring that you can enjoy it safely and comfortably.

Article Source: http://EzineArticles.com/?expert=Graham_Pett

Are you looking for the best running shoes for wide feet? In this article we are going to look at 3 things you must look for when buying ladies wide shoes.

Are you an avid runner? Maybe you are just trying to get into running seriously, either way you should find the best running shoes for wide feet. You do not want to get shoes that will allow damage to happen to your feet while you are running. Let’s now go on to look at 3 things you must look for when buying ladies wide shoes.

Number 1 - The Toe Box

One very important thing that you need to look at to avoid hammer toes is making sure that your new shoe’s toe box is roomy enough for your toes to rest comfortably. Do not give your feet too much room however or your feet may slide around inside your shoes. If your feet start to slide around you may get calluses and irritations.

Number 2 - The Upper Of The Shoes

The upper of the shoe aka the material on the top of the shoe should match to your foot’s shape. It should also provide support but should also be flexible when your feet move. Make sure the materials do not irritate and make sure that they are porous so that air can get into the shoes. If you are looking for this then leather is your best bet.

Number 3 - Soles

You need to make sure that your soles provide adequate traction so that you do not slip on any surfaces while you are running.

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From running barefoot to running in shoes that cost a small fortune…. running sure has come a long way. Today there is such a wide range of shoes available, it takes mental gymnastics to decide which shoe would be right for you!

It was in the last century that we saw so many changes in running shoes. In the beginning of the century, running shoes were simple rubber-soled plimsolls. Today they are air- cushioned, sometimes filled with gel capsules. So they look good, feel good and add up to better performance.

The first running shoes, also called “keds”, were a result of the invention of vulcanized rubber. For the first time, people could wear shoes that they could actually play a sport in. They were light, comfortable and didn’t make a sound when you walked. That’s how they got the name “sneakers”.

Over 100 years ago, J.W. Foster and Sons of England (now known as Reebok) were the first to introduce shoes specially meant for running with spikes in them. Its owner, Joseph William Foster wanted to make a shoe that would encourage the sport of running. In 1925, a German named Adolph Dassler made shoes with hand-forged spikes. It was so specialized, there were specific models for specific distances. The material was hi-tech and light. These shoes were worn by the leading runner of the time, Jesse Owens. Adolph Dassler’s company later split into Adidas and Puma, both leading sports shoe manufacturers today.

Research in running shoes forged ahead and the need for speed and comfort produced even better footwear. Three types of running styles were found. In the neutral style, the heels hit the ground, while the foot goes in a straight line as it moves forward. In the Pronation style, the heel hits the ground, while the foot moves to the inside as it goes forward. The Supernation style was a little different where the heel hits the ground and the outside of the foot moves forward. Shoes were made to fit these varied styles and athletes now had the option of having shoes custom-made.

One of the most recent inventions is the cushioning system. It was found that foam, silicon, and air gel absorb shock. An even better product is ethylene vinyl acetate (EVA); a substance that has millions of tiny air bubbles that cushion and absorb shock. Some of these inventions were offshoots of the space research done to make clothing and footwear for astronauts!

To find the perfect shoe, your biomechanical needs should be studied. A ‘wet test’, is taken - that is, the shape of your foot on a dry floor or piece of paper. This would reveal whether your feet are flat, normal or highly arched. Based on a few more tests, the right shoes are found. This process has benefited athletes by helping in achieving better speeds, causing fewer foot injuries and longer career spans.

Article Source: http://EzineArticles.com/?expert=Alison_Cole