Cross Country how much would shoe weight affect times

Who in there right mind would run a cross country course in trainers? You should've at least went barefoot.

Running in flats or spikes vs running in trainers I would say is mostly mental but does also physically help you. Flats are not only going to feel much lighter but they are not going to be loose and they just feel good to race in. If you have them though definitely race in spikes or flats rather than trainers.

Theoretically, 23 seconds faster (1 second per ounce per mile = 1 x 7.4 x 3.1), based only on weight. Better traction from spikes would also get you some time.

You probably stand to gain even more time than that, though. Running at districts in trainers suggests that you're new to running, so you probably have a lot of room to improve based just on better fitness. It also suggests your approach to training and racing last year wasn't optimal, and now you're trying to get serious. Good. Keep learning about running. Think about your summer training, and come up with a more deliberate approach to racing.

In the end, it won't be the shoes that make you faster.

Runner 2.0 wrote:

Hey I run cross country and very narrowly missed state in my last season and would like to try and make it next season I ran an 18:16 at my district course in a pair of normal asics running shoes that weigh 13 ounces each im just curious as to how much time I would be able to cut wearing a shoe that weighs 5.6 ounces each and also if those shoes had spikes in them how much that would affect the time thanks

18:05

Not a whole lot.

thanks a lot 23 seconds wouldve gotten me to state and yes my training was sub par that summer got an average of 25 miles a week very very inconsistantly some 7 milers and a few 4 or 5 with 2 or 3 days off and some weeks were below 15 miles while some were at 40 after this winter I ran an average of 35-40 a week more consistant but not the best dropped my PR in the 800 by 18 seconds 2:26 - 2:08 and because of that I ran the mile once and the two mile once indoors ran a 11:04 but the lap counters were one off so I ran a 12:17 3500 and because of the time being slower than some of my cross splits around the 2000 mark I lost motivation in that race. I ran the mile in 5:04 but felt like I had a lot more there as well and it was fairly windy in that race the rest of the year Ive been running 800s. This summer im wanting to run 70 miles a week or build up to that I want to run under 17 in cross and maybe hit a PR of 16:30 that would be amazing to me

That's a big jump in weight. You'll certainly feel faster. I think you might run 30 seconds faster as long as you do a few training runs in the lighter shoes first.

Runner 2.0 wrote:

... that summer got an average of 25 miles a week very very inconsistantly some 7 milers and a few 4 or 5 with 2 or 3 days off and some weeks were below 15 miles while some were at 40 after this winter I ran an average of 35-40 a week more consistant .... This summer im wanting to run 70 miles a week or build up to that I want to run under 17 in cross and maybe hit a PR of 16:30 that would be amazing to me

Where exactly did you arrive at the target of 70/week? Also, you need English class almost as much as you need miles. You sound like a fool.

I talked to one of the ranked kids in the state and I assumed he had more of a talent level than me and he had said he had run 60 miles a week and run a 16:21 at the state meet so I wanted to do 70 so that I could be running at least 17 or under

Aye bro just broke 5 this season I have similar goals and plan to put in the miles like that too I want to get up to 60-70

good luck on the grind. I recommend you start posting on the highscool training thread. You can search it up to find it.

You must have a really competitive state tournament to not make it with that time. And yeah. They will help big time.

Sometimes more running more miles is not the answer. Everyone mature at different stages in their lives. Train sensibily , have patience, and the results will come eventually. Yes, race in spikes all you can. It does make a difference. I would not worry about a few onces from one racing spike to the next. Most boys over eat. Loose a pound or two. Now that might make a difference.

Runner 2.0 wrote:

in a pair of normal asics running shoes that weigh 13 ounces each

Why don't you just tape weights to your feet and run that way? Good grief.

13 ounces is wayyyy to heavy for running shoes. Even training shoes should be no more than 10 ounces.

im just curious as to how much time I would be able to cut wearing a shoe that weighs 5.6 ounces each

You'd probably run at least 1 minute faster for 5k.

Wearing too heavy of shoes is not natural and would mess up your stride.

and also if those shoes had spikes in them how much that would affect the time thanks

If the course is slippery grass or sandy dirt, then nubs on your shoes or spikes will be helpful to overcome any slipping.