Cross country season is around the corner, with many youth athletes ending their summers with running camps and preparing for the start of practice. When looking ahead to the miles of training, tough workouts, muddy courses, early morning runs, and championship races, athletes need to make sure they have the right gear.
Proper running gear allows runners to stay comfortable, prevent injuries, and perform their best on race day.
Whether you are a first-year middle school runner or a high school athlete chasing a PR, here are the essential pieces of gear every cross country runner should have.
1. Cross Country Racing Shoes
Sneakers are the most important piece of equipment you own. Cross country courses can include grass, dirt, mud, hills, gravel, and uneven terrain, so runners need shoes that provide traction, comfort, and durability. For this reason, it’s important to shop for a cross-country-specific shoe that includes these main features.
Top options:
- Nike ZoomX Dragonfly XC – Popular among high school XC runners, these lightweight racing shoes are designed for speed while providing traction for off-road courses.
- Brooks Draft XC – A durable and affordable option for young runners, featuring replaceable spikes and a secure fit.
- Saucony Endorphin XC – Comfortable with aggressive traction, these cross country shoes blend cushioning and speed into a reliable racing shoe for 5Ks.
- New Balance FuelCell SuperComp XC5K – A performance-focused shoe for elite-level racing, this option features removable spikes and a carbon plate for added speed. These are a responsive pair of racing shoes.
2. Training Shoes
Cross country runners spend most of their season training, not racing. A comfortable daily trainer helps absorb the impact of hundreds of miles while keeping runners healthy. It’s always a good idea to rotate at least two pairs of shoes, which increases the lifespan of each pair.
Remember to never race in a shoe for the first time at a meet. Train in racing shoes to break them in, but complete the majority of your miles in a separate pair of daily trainers.
Everyday trainers should be comfortable, supportive, and durable.
Popular options:
- Brooks Ghost
- Nike Pegasus
- ASICS Gel-Cumulus
- Saucony Ride
- New Balance 880
3. GPS Running Watch
A GPS watch helps runners track mileage and pace while saving workouts and collecting data to identify progress and areas that need improvement. Remember: the watch is a tool. The best runners still listen to their bodies.
Top options:
- Garmin Forerunner series – Popular among serious runners for training data and accuracy.
- COROS Pace series – Known for long battery life and advanced training features.
- Apple Watch – A great option for runners who want fitness tracking and everyday smartwatch features.
4. Quality Running Socks
The right kind of socks can make a big difference. The wrong socks can lead to blisters, discomfort, and distractions during races. For this reason, choose socks made from moisture-wicking materials that stay in place.
Popular options:
- Balega
- Zensah
- Feetures
- Jogology
- Swiftwick
5. Racing and Training Clothes
A lightweight race uniform helps runners stay cool and comfortable when competing. This usually consists of a racing singlet and shorts. Uniforms are generally provided by team coaches and worn during races. It’s always smart to pack backup racing gear to be prepared for anything.
Runners also need athletic clothing for training. Look for breathable fabrics that are comfortable to run in. Fall weather may require adding layers, such as a running jacket or lightweight long sleeves.
For a high school cross-country runner, a strong starter wardrobe would include:
- 2–3 lightweight singlets
- 2 pairs of racing shorts
- Training shirts
- Warmups/jacket
- Running socks
Popular brands:
Tracksmith
- High-quality, classic running style
- Popular with serious road and XC runners
- Great for singlets, shorts, tights, and warmups
Nike
- Elite racing gear and everyday training clothes
- Great for Dri-FIT shirts, racing shorts, and spikes apparel
Adidas
- Lightweight performance gear
- Great for racing kits, jackets, and tights
Brooks Running
- Runner-focused designs
- Great for comfortable shirts, shorts, and cold-weather gear
On
- Premium feel and modern designs
- Great for training tops, jackets, and running layers
Janji
- Comfortable, creative designs
- Great for shorts, shirts, and trail/XC clothing
6. Recovery Tools
Training hard requires recovery. Simple tools can help runners take care of their muscles throughout the season.
Essential recovery gear:
- Foam roller
- Massage ball
- Stretching strap
- Recovery sandals
Recovery tools do not replace good sleep and nutrition, but they can help runners feel better between workouts.
We recommend packing recovery slides for meets to change into after racing. Nike Slides, HOKA, and KANE all offer great options.
7. Hydration Bottle or Running Flask
Hydration is key for athletes during both practices and cross country meets. Training runs often begin during the summer when the weather is still hot and humid, making proper hydration important to prevent dehydration.
Always pack water in your gym bag. Options include handheld bottles, hydration belts, or vests.
8. Headphones for Training Runs
Some teams prefer runners to train without headphones for safety and team communication. However, during solo runs, many athletes enjoy listening to music or podcasts.
Popular options:
- Bone-conduction headphones
- Wireless earbuds with a secure fit
Always prioritize safety and stay aware of your surroundings.
9. Running Accessories and Weather Gear
Cross country season brings changing weather conditions, from hot summer practices to cold fall championship races. Having the right accessories helps runners stay comfortable and prepared.
Essential accessories:
- Running hat or visor
- Sunglasses
- Lightweight gloves
- Running jacket or windbreaker
- Arm sleeves
- Running tights
Popular brands for running accessories include Ciele Athletics, Buff, Patagonia, Nike, and Tracksmith.
10. Race Day Essentials Bag
Every runner should have a meet-day bag packed and ready.
Include:
✅ Racing shoes/spikes
✅ Extra socks
✅ Uniform
✅ Warm-up clothes
✅ Water bottle
✅ Snacks
✅ Sunscreen
✅ Towel
✅ Recovery gear
Being prepared helps runners focus on racing instead of worrying about forgotten equipment.