Whether you are a novice, experienced or competitive runner, there is one item that can make the difference between having a great run or a lousy one: your shoes.

If you perform a variety of athletic activities, ranging from aerobics to sports, a cross-training shoe may be right for you.

Cross country is an endurance sport. This type of running is aerobic, which means that your muscles are receiving an adequate amount of oxygen to continue a long run. You can test whether or not your are running aerobically by maintaining a conversation during your run.

Spikes for cross-country and track are used to get more traction on the surfaces being raced on. They have less support, so are lighter than training shoes. Spikes also are made with a slight upward curve in the toe to push the runner more onto their toes.

Cross-country runners have different nutritional needs than nonrunners. They require an increase in certain nutrients to provide sustained energy for long distance runs. The best diet for running cross-country consists of a precise ratio of protein, fat, carbohydrates and iron.

The natural inward roll of your foot while running is called pronation, and most runners fall into one of three main categories: over-pronator, neutral or supinator. The supinator’s foot tends to roll outward, placing stress on the outer edges of the foot.