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Cross Country races vary in length and terrain. They are most often run at 5K , 6000 meters, 8000 meters, 10K , and 12,000 meters, though many races for children are shorter. During training season, professional runners can run anywhere from 40 to 120 miles each week, depending on preference, training method, and ability to remain healthy.
Cross country spikes usually have no more than six spike points and are similar to distance spikes in many respects. However, given the wide range of terrain encountered off-track, cross country spikes have a more durable rubber sole and supportive mid-foot to provide a level of cushioning and stabilization not required on a track.
Racing flats, or simply flats, are lightweight athletic shoes designed for "long distance" track and field, cross country, and most often, road races. They differ from normal training shoes mainly by the lack of a substantial heel to toe drop. Flats weigh less than regular running sneakers.
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In particularly cold conditions, long-sleeved shirts and tights can be worn to retain warmth without losing mobility. The most common footwear are cross country spikes, lightweight racing shoes with a rubber sole and five or more metal spikes screwed into the forefoot part of the sole. Spike length depends on race conditions, with a muddy ...
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