Proper Footwear
So you want to run? Great! So you want to run in basketball shoes...good, but probably not the best idea. Other athletic shoes, such as tennis, basketball, or volleyball shoes are specifically designed for their sports. The shoes will not hold up well to the rigors of running, and neither will your body in them. The risk of injury would be greatly increased, including muscle and joint aches. Cross country has only one essential piece of equipment: shoes. Therefore, it is important that you get the right ones. Expect to pay around $70 to $90 for a pair of running shoes. However, last year's models are usually $20 cheaper, so don't forget to look at the discount rack! Remember: A running shoe's life for the average XC runner is about 6-8 months. So, if they are wearing last year's shoes, they might need new ones.
Step 1: Find out if you need any special considerations. Running shoes are quite complicated nowadays, and many are now specialized to compensate for stability, cushioning, motion control, etc. Coach Triggs can help you out, and determine if you need any of these features depending on your arches (high or low), level of pronation (rotation of foot while running), and running style. Roadrunner Sports at http://www.roadrunnersports.com have an excellent tool called the shoe dog which can recommend specific brands and models of shoes that are designed for you. The shoe critic at this site can also be helpful getting feedback about the shoes the shoedog suggests. Runner's World offers a similar suggestion guide at http://www.runnersworld.com/shoes/.
Step 2: Go to a specialty running store. Big Five, Footlocker, and Sportmart are good places for sports equipment, but usually the employees don't know much about shoes. It pays to go to Fleet Feet, Athletic Outpost, or running stores of that type due to the helpful and knowledgeable staff. However, the closest running stores I know are in Pleasanton and Walnut Creek. If it is impossible to go to a running store, go to Big Five, Footlocker, or Sportmart knowing what shoe or type of shoe you want.
Step 3: Make sure your shoe fits. This is the most important step. A running shoe should be snug but not tight. They may be a half size bigger than your street shoes. Many parents try to buy the shoe big since their child is growing. This will cause painful blisters and possibly more serious injury, so make sure they fit well now. Also, many sales clerks talk of the shoe "breaking in." Running shoes don't break in, and if they do, the adjustment is very little. Make sure the shoes feel comfortable the first time you put them on. Here are a few other helpful points:
Shop in the late afternoon, when your feet are at their largest. They'll expand while running.
Wear the socks you will be using while running.
Measure both your feet, and go with the larger size (people rarely have the same sized feet)
Check for adequate room at the top by pressing your thumb into the shoe just above your longest toe. Your thumb should fit between the end of your toe and the top of the shoe.
Check for adequate room at the widest part of your foot. The shoe shouldn't be tight, but your foot shouldn't slide around either.
Your heel should fit snugly into the rear of the shoe and should not slide up and down while you run.
The upper should fit snugly and hold your foot securely, but should not irritate or press too tightly on any area of your foot.
Take the shoes for a test run. That's the only way you'll know how they feel!