Running is a fundamental and effective training method for cross-country skiers. But do you know how to select the right running shoes? Here are some tips on what to focus on when making your purchase.

Are you preparing for your first race, or just looking for a reliable partner for summer kilometers? Choosing running shoes isn’t rocket science, but there are a few rules worth knowing—an incorrect choice can lead to unpleasant aches throughout your body.

How much to spend and how durable

You might be tempted by cheap and ultra-light models in the store. Keep in mind that these are only suitable for races; their lifespan is short, and comfort during running is not a strong point.

Quality running shoes typically last about one to two seasons, or roughly 800 kilometers—after that, their cushioning properties significantly decline. Avoid shoes priced under 60 euros, as they may break down after just a few dozen kilometers. Conversely, spending over 150 euros is an unnecessary luxury unless you’re a beginner with significant weight issues or a true snob. A reasonable mid-range option is sufficient for most runners.

Surface, weight, arch

What questions should you be prepared to answer before heading out to buy running shoes? The simplest one is likely the surface you’ll primarily be running on. Trail (cross-country) shoes are significantly more robust and thus heavier, with some featuring waterproof layers. Then there are road shoes, which generally allow for light terrain running, and in some stores, you might find track spikes.

Your weight is crucial for selection. If you’re starting out and are overweight, opt for highly cushioned shoes. They may be pricier and usually heavier, but they will make impacts much more pleasant. Lighter runners or those with some experience can choose lighter models. These will save energy (as cushioned shoes absorb a lot of impact!) and increase speed. You should only choose these shoes once your training progresses and pace becomes a focus.

If you’re desperately studying English terms like NEUTRAL-CUSHIONED, STABILITY, or MOTION CONTROL, know that the first should be chosen for medium to high arches (you are neutral to supinators), while the latter two are for those with slightly or significantly flat arches (you are mild to severe pronators). The best way to determine this is after several kilometers of running, so don’t hesitate to visit stores where they can record your stride on a treadmill. This part of shoe selection may sound sophisticated, but don’t neglect it; poorly chosen footwear can lead to unpleasant aches after running several dozen to hundreds of kilometers!

In the store

You won’t go wrong if you bring along a pair of older, worn-out running shoes. A knowledgeable salesperson can assess your running technique based on the most worn areas of the sole and narrow down your selection of new shoes accordingly.

Remember to try on shoes in the evening when your feet are swollen. This mimics the conditions of a long run, during which your feet also expand. You should choose shoes that are one size larger, ensuring that no toes hit the front (after a long run, this could lead to blood under the nails and nail loss!) and that your foot is neither too tight nor able to move freely inside the shoe.

Definitely avoid buying shoes from places where the staff doesn’t understand the terms PRONATION and SUPINATION. Be cautious when purchasing from online shops, as prices (especially from foreign sites) can be significantly lower than in physical stores. Shoe manufacturers tend to experiment, so even a good experience with several generations of a chosen model doesn’t guarantee that the new version will fit you again!

Accessories and foot care

Quality technical socks made from durable fibers with a high elastane content are essential for running shoes—they maintain their shape on the foot, don’t shift during running, and help prevent blisters.

Also consider recovery and active strengthening of your feet and arches. For just a few euros, buy a round plastic spiky ball to roll your bare foot over, activating the dormant muscles in your feet. In recent years, “shoes” that allow you to run barefoot have become popular. This is great fun, especially in summer, and also exercises parts of your foot that are passive when running in shoes.

Well-chosen shoes are the foundation of a pleasant and healthy run. Take your time with the selection—your knees and back will thank you.

Also Read: Running is a key part of a skier’s spring training

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