What's a good running shoe?

Last year I ran track with a pair of nikes I picked up at the store. They didn't feel right while I was running, (a little too heavy and large). Next year I will be running on my schools cross-country team, I'll be running about 4 miles and finishing it up with an 800m sprint. What are some good shoes I can wear for running on rugged terrain, that aren't unbearably heavy and that I can both jog/run and sprint in? I'm 6'3" and have a pretty average frame. Any help would be appreciated.