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Many runners like to use spikes for cross-country, so they can change the length of the spike depending on weather conditions. However, in many cases the shoes are not looked after properly and, down the line, one or more of the spikes gets bent or solidified through inattention.

With that in mind, the best shoes for a teenager may be a pair of well-fitted non-spike cross country shoes. Many styles in the "lightweight stability" category are particularly adaptable across different terrains. A good shoe should have grips attached to the soles to maintain balance and good traction even if the ground is wet.

Things to watch out for are flexibility and fit. The shoe should bend in the front, where the foot bends, rather than in the middle, where it doesn't. The widest part of the ball of the foot must sit comfortably in the widest point of the shoe. Your son should be looking to have a thumbnail's length between his longest toe and the end of the shoe. While he should feel some support under his arch and ankle bone, the shoe must allow him to twist and adapt to cross-country conditions.

Generally, when buying a cross-country shoe, it is best to think of it as an investment but as your son's feet may have some more growing to do, be prudent about how much you spend. Avoid the temptation to buy a shoe that your son's feet can grow into – it is always better to buy the correct size.

I would suggest, however, that you go shopping after your son has been running; feet swell during a run, so this will provide a better approximation of his true shoe size. Many running shoes fit about a half size small, so do keep this in mind. Your son should wear the type of socks that he will use when running and jog around the shop to test for fit and comfort.

Sweets for a sweet tooth

Q: I suffer from intense sugar cravings and my only way around this, in a bid to keep healthy, is to eat raisins, Jaffa Cakes or sweet fruits. What are the healthiest and least fattening naturally sweet foods I can eat, which won't give me such a sugar spike, but will satisfy my sweet tooth?

A: Sara Stanner writes

Sugar cravings are thought to be triggered by an increase in the hormone insulin which can cause low blood-sugar levels and activate the brain to desire something sweet. Some people get them when they are tired, stressed or dieting or, in the case of women, when they are premenstrual.

Complex carbohydrates, found in whole-grain breakfast cereal, pasta, bread and brown rice, are absorbed more slowly than low-fibre foods. This prevents rapid rises in blood-glucose levels which will help reduce cravings.

It is also important to eat regular meals, alongside one or two healthy snacks (fresh fruit, a low-fat yogurt or a couple of whole-grain crackers with low-fat cream cheese), as cravings are more common when you haven't eaten for a long time.

Physical activity may also help, so when you have an urge for something sweet, do something active like gardening or housework. If you still crave something sweet, try options such as low-fat fruit yogurt or natural yogurt with fresh or dried fruit, smoothies, frozen yogurt, reduced-sugar jelly, flavoured rice cakes, a slice of malt loaf, dried fruit (apricots, dates, figs or apple), baked fruit with natural yogurt or one or two squares of dark chocolate. Sugar-free gum or a sugar-free sweet will give you a sweet taste without any calories.

Send your questions to lifecoach@telegraph.co.uk, or to 111 Buckingham Palace Road, London SW1W 0DT