The Best Running Shoes for Cross-Country: Spikes vs Trail vs Fell

A staple of winter endurance running, cross-country (XC) is famed for dirty puddles, hilly terrain, sticky mud, and for taking place in any and all weather conditions – snow, ice, and rain included.

And these challenging environments mean you need specialist shoes that provide stability and grip on even the most gruelling courses.

Every runner wants a pair of running shoes that look the part, but looking cool is not your priority here. Instead, you need shoes that provide aggressive grip and a secure fit, while being lightweight and comfortable. And, let’s be honest, they’re going to get covered in grass, mud, and leaves anyway – so the appearance is less important than it might be for other sports shoes.

Read on to find out more about cross-country running shoes, which options are suitable, what to avoid, and which are ultimately the best for cross-country running.

Shoes for cross-country running

When it comes to good shoes for cross-country running, there are three main options: spikes, trail trainers, and fell shoes.

Each type has pros and cons, as well as conditions for which it’s best suited, so which option you choose will come down to your personal preferences and running goals.

Option 1: Cross-country spikes

The go-to option for competitive runners, cross-country spikes like our ASICS Track and Field shoes provide the perfect balance of grip, stability, and comfort, all wrapped in a lightweight package designed for long-distance events.

Cross-country spike plate structure

Where track spikes are built for speed and have a hard plastic spike plate to help propel sprinters across smooth ground, cross-country spikes are equipped with a softer, more flexible (often rubber) sole.

This means they’re much more suited to uneven surfaces where stones, twigs, and solid clumps of earth are the norm – the spike plate moulds around these obstacles as you tread on them.

Choosing your spike length for cross-country spikes

While cross-country spikes are already pretty perfect when it comes to zooming up and down muddy hills, you can make them even more specific to certain conditions by changing the metal spikes:

• 6mm spikes: These are best avoided for cross-country running (despite being the default length that most shoes ship with). Unless you’re competing on very dry, flat, grassy terrain, they’re not going to help you. Keep these for your track spikes instead.
• 9mm spikes: These are best suited to courses with relatively firm ground. They’re okay for a bit of light mud, but if it's boggy or slippery, go for something longer.
• 12mm spikes: This should probably be considered the “default” length for cross-country spikes in the UK. Long enough to keep you upright on moderately wet and muddy courses, these should see you right for pretty much any cross-country event.
• 15mm spikes: If the mud is thick and sticky, and you know you’re going to be running up and down slippery hills, then 15mm spikes are the way to go. If the course is bad enough for you to be fitting 15mm spikes, then it’s also worth considering taping your spikes to your feet – it’s not uncommon for athletes to lose shoes when competing in challenging weather conditions.
• 18mm spikes: This is when things get serious. If the course is already covered in deep mud, churned-up grass, and masses of boggy puddles, and more rain is forecast, then you need your spikes to be as long as possible.

While all of these spikes have their place, if you’re planning on wearing them in a competitive race, then it’s wise to check the rules. Some events will have a limit on the spike length permitted, and officials will carry out checks before you reach the start line. If your spikes are too long or are deemed dangerous, you won’t be allowed to run.

Cross-country spike maintenance

Your cross-country spikes will take care of you across even the toughest of terrain, so you need to repay the favour and treat them to some TLC.

Each time you use them, make sure you:

• Remove mud immediately from both the upper sole and the spike plate.
• Dry them as soon as possible (even soaking up the worst of the moisture with a towel before you go home will help).
• Slightly loosen the metal spikes to prevent corrosion and rusting (remember to tighten them up before your next run).
• Check spike length, and replace any that are noticeably worn.

Following these simple steps will make sure your cross-country spikes last longer and are ready to go straight away next time you need them.

Option 2: Fell or mud shoes

Fell running shoes are designed like a racing flat. They feature aggressive tread and deep lugs (the rubber pattern on the sole of the shoe), so they grip exceptionally well on the slippery ground you encounter in cross-country races. They’re especially suited to courses with harder trail sections mixed in with soft conditions.

If you prefer to wear spikes on race day but want to get some wet-weather cross-country miles in before your next competition, then fell shoes are also a very good training shoe.

However, fell shoes offer less cushioning and support than trail options. So, while they are good shoes for cross-country running, if you need extra stability or are recovering from an injury, you’d be better with a trail shoe.

Option 3: Trail running shoes

Despite their tendency to offer less traction than many spikes or fell shoes (trail shoes rarely have grips longer than 6mm), shoes designed for trail running can be a viable option for cross-country.

They’re especially useful if you’re a beginner runner or need to protect a calf or Achilles injury with some extra cushioning and stability. Or, if you’re an athlete who prefers racing in spikes, trail shoes are also the ideal option for racking up training miles on relatively dry terrain.

But be warned: some trail shoes – like those designed for trekking – are far too heavy-duty for running and will sap your legs; the last thing you want on a gruelling 10km race course. Instead, opt for a lightweight trail-running shoe that combines agility with ample grip.

Features to look out for when choosing trail/fell shoes

If you’re going to choose trail or fell trainers as your cross-country running shoes, then there are some features you should prioritise when selecting your preferred pair.

Choose an aggressive grip and lugs

Choose cross-country running shoes with thick treads and deep, multi-directional lugs.

Most competitive cross-country runners opt for a lug depth of 5mm or more, which helps the shoe dig into mud, providing traction and balance on slippery surfaces. This also prevents clumps of mud from sticking to the sole.

The best fell and trail shoes also include a ‘rock plate’; a thin, protective layer between the midsole and outsole which protects your feet from protruding objects like stones and roots.

Op for a race-like fit

Cross-country running shoes should be snug (although not too tight). A secure, race-like fit is essential; it will keep the shoes from moving around while you’re running, reducing the risk of blisters when you’re racing through water, mud, and grit.

Go for water management over waterproofing

There’s nothing worse than having two soggy feet while you’re running – it’s distracting and can be very uncomfortable.

So, look for shoes that prioritise water management rather than waterproofing. Waterproof shoes will retain any liquid that gets in (for example, by soaking down through your socks), whereas lightweight, fast-drying mesh lets water drain quickly, keeping your shoes and socks light and reducing the risk of painful chafing.

Choose a shoe with a strong outer material

Cross-country courses can be harsh on your footwear, so you need a durable pair of shoes to withstand the elements. Reinforced, seamless outer materials will protect your shoes (and your feet) from roots, brambles, rocks, and mud, and allow you to clean them regularly without worsening any damage.

How to choose your cross-country running shoes

Use the table below to identify the best shoes for cross-country running based on terrain and your racing requirements.

Find your perfect pair of cross-country running shoes

Choosing the right cross-country running shoes is all about matching your footwear to the terrain, weather, and your personal goals.

Cross-country spikes are great for lightweight speed and excel on soft, muddy, or slippery courses, but don’t offer the cushioning which you might need if you suffer from injuries caused by pronation. They’re the perfect choice if you’re a competitive runner and want to be able to keep up with the field.

Fell running shoes are built for the toughest ground, prioritising grip and control on steep, muddy terrain over comfort and cushioning. Trail running shoes, by contrast, strike a balance between traction, cushioning, and stability, making them more versatile for longer distances and mixed or firmer surfaces. They’re best suited to recreational cross-country runners or competitive athletes taking it steady after returning from injury.

If you run cross-country regularly, it can be worth having a couple of different options on hand, so you can select the shoes that best suit the conditions on race day or during a training session.

FAQs: Everything you need to know about cross-country running shoes

Are trail shoes the same as cross-country shoes?

No. Trail shoes are a broader category of shoe, designed for off-road running on a variety of surfaces, including concrete and asphalt. They often have chunky soles, providing moderate traction, extra cushioning, and stability.

Cross-country (XC) shoes, by contrast, are lighter, lower-profile, and focused purely on speed and aggressive traction for racing. They can only be used on soft, grassy surfaces.

Do I need spikes for cross-country?

If you’re taking part in a competitive cross-country race and need to combine speed with unbeatable traction on a soft grassy surface, then yes, spikes are the best option. The adjustable spike lengths let you adapt to different conditions, making them a versatile racing shoe.

Spikes aren’t needed if the course is guaranteed to be firm and dry, where regular trail shoes or light trainers will suffice.

If the course includes long stretches or hard pavement or asphalt, avoid spikes and opt for trail shoes.

How much cushioning should a cross-country shoe have?

Good cross-country shoes prioritise grip and good ground feel, allowing you to be nimble and agile even on uneven and slippery terrain, so they have less cushioning than road-running shoes.

Soft cross-country surfaces like grass and mud naturally absorb impact, so thick foam layers are unnecessary and can add weight or reduce stability. Trail or fell shoes with minimal cushioning are ideal for most races.

How often should I replace cross-country spikes?

The shoe itself (upper and midsole) can last as long as a typical training shoe, so long as you care for it properly, but the metal spikes wear fast due to regular contact with stones, grit, and asphalt.

Check your spikes before every race and replace any that are worn, loose, or rusted to maintain traction and performance.