Before the emergence of high-stacked supershoes— which are not ideal for uneven terrain—traditional lightweight, low-profile road racing flats were the go-to choice. On courses that are almost entirely grass, running barefoot or wearing track spikes can work well. However, many routes in South Africa feature a mix of gravel, sand, and a high chance of thorns, making them better suited to a non-spiked, lightweight racing shoe. These shoes are becoming harder to find, but if you know what to look for, there are still great options available.

What to Look for in a Cross-Country Shoe

The key components to consider are:

• Lightweight: Heavy shoes will slow runners down.

• Flexible: Allows for natural foot movement.

• Good ground feel: A snug, low-profile, slipper-like fit enhances responsiveness.

Do You Need Extra Grip?

Many people assume that cross-country shoes require a lot of grip since races aren’t run on tar. However, cross-country courses are typically not on mountainous, rocky terrain. Most routes consist of smooth dirt paths and grass, where a standard road racing shoe provides more than enough traction. In fact, on these smoother surfaces, the extra weight and stiffness of heavily lugged trail shoes can be a disadvantage.

That said, some brands offer trail shoes designed for shorter races—light, flexible, and with a lean sole. These can be a good option as long as they aren’t too bulky or stiff. The ideal shoe should feel as close to barefoot as possible while still providing protection from thorns.

The shoe recommendations below aren’t exhaustive, and I haven’t personally tested all models—they’re simply examples of what to look for. If any shoe brands have great spikeless offerings, I’d love to see some samples for our young cross-country runners to try out!