Here’s what every cross country runner needs in their meet day gym bag.
Cross country meets are exciting and intense, with many variables needing to be planned. From arrival time to navigating course terrain to unpredictable fall weather, there is lots to plan and prepare for race day. One way to get ahead of preparations is to pack your gym bag with all the essentials at least the night before.
Here’s a comprehensive guide to what cross country runners need to bring to a meet to be prepared on race day.
Racing Uniform
Some runners prefer to show up to the meet location dressed and ready to go. Others prefer to layer and place their race jersey on last. No matter if it is worn or packed, place your team uniform out the night before so it’s ready to go.
What the athlete can pack is an extra uniform in case of spills, rain, or other unforeseen circumstances if they have one. A change of clothes for after if you are hanging out with the team, traveling, or looking to get out of wet clothes is always a great idea. Don’t forget an extra pair of socks.
The most important thing is to check that you have both your top and bottoms and that your race bib is securely pinned or ready to be attached. Pack extra pins just in case.
Running Shoes or Spikes
Your choice of shoes can make or break your performance. Most cross country runners prefer to bring two types of footwear: regular running shoes for warm-ups and spikes or trail shoes for the race. Spikes provide better traction on grass, mud, and uneven terrain, giving you a competitive edge. Make sure to pack both and double-check that your spikes are the correct length for the course.
Pro Tip: Carry an extra set of spikes just in case the terrain is softer or harder than anticipated.
Some athletes also like to pack a pair of slides or sandals to wear post-meet in their gym bag for comfort after racing.
Water Bottle and Electrolytes
Hydration is critical for peak performance, especially in endurance sports like cross country. Make sure to pack in your gym bag a reusable water bottle to stay hydrated throughout the day. For meets in warmer weather, consider bringing a sports drink or electrolyte tablets to maintain your electrolyte balance and prevent cramping.
Pro Tip: Start hydrating the night before and sip water consistently throughout the day, but avoid overloading just before the race.
Healthy Snacks
Proper fueling before and after your race is just as important as hydration. Bring light, easily digestible snacks such as bananas, granola bars, or energy gels for pre-race energy. After the race, pack a snack with a good mix of protein and carbs to help your muscles recover, like a peanut butter sandwich or a protein bar.
Sanitary/ Beauty Products
Cross country races often take place in muddy, grassy, or wet conditions. Packing a towel will allow you to wipe off any mud or moisture after the race. Wet wipes are also handy for a quick cleanup if you can’t access a shower right away. Deodorant and body spray, along with portable face wipes are always great to have in a gym bag for cleaning up post-race.
Many meets are held outdoors, and long exposure to the sun can lead to sunburn or chapped lips, especially on windy days. Sunscreen should be applied before the race, even on cloudy days, to protect your skin. Pack and apply lip balm with SPF to keep your lips hydrated and prevent cracking.
Watch or GPS Tracker
Many runners like to keep track of their pace and splits during the race. A simple sports watch or GPS tracker can help monitor your performance and pacing strategy. Make sure it’s charged and ready to go on race day. Just make sure it’s fully charged.
First Aid Kit
A small first aid kit with basic items like bandages, blister pads, and anti-chafing cream is valuable to pack for the meet. Cross country races can be tough on your body, especially your feet, so having some essentials to manage cuts, scrapes, or blisters can save your race day experience.
Headphones
While you won’t be able to listen to music during the race, many runners like to stay pumped up with a playlist before their race. Wireless earbuds or headphones are perfect for this. Make sure to have your favorite motivational tunes ready to get into the zone during warm-up.
Team Spirit Items
If you’re running with your team, bringing along team-related items like a flag, headbands, or temporary tattoos can boost morale and help build camaraderie. Many teams like to make meet day fun by showing off their team spirit in creative ways.
Plastic Bag for Wet Clothes
After a tough race, your clothes may be sweaty, dirty, or wet from the elements. Bringing a plastic or zip-lock bag for your dirty gear will keep the rest of your gym bag dry and clean.
Emergency Contact Information
While no one wants to think about emergencies on race day, it’s smart to have your emergency contact details and medical information on hand, especially for younger runners. A small card in your gym bag or race uniform pocket can ensure first responders have all the necessary information in case of an injury. Pack any medications needed in case of an asthma attack, allergy reaction, or illness.
Final Thoughts
Being fully prepared for a cross country meet means packing your gym bag with everything you might need for a successful race day. From shoes and snacks to warm-up gear and first aid, thinking ahead ensures that you’ll have a smooth, stress-free experience at the meet. Whether you’re racing in hot sun or muddy conditions, a well-packed gym bag is the key to performing at your best.