Cross country running is a sport of endurance, grit, and adaptability. Whether you’re navigating muddy trails, grassy hills, or unpredictable weather, the right gear can mean the difference between a personal best and a painful slog. Cross country doesn’t require a lot of gear, but having the right essentials helps runners train consistently, stay healthy, and perform their best. As a running coach, here’s what I tell runners and parents who ask about essential high school cross country running gear and clothes.
1. Running Shoes: The Foundation
If you only invest in one thing, let it be a good pair of running shoes. I can’t stress this enough. Your running are your foundation, as they absorb impact, correct gait issues, and help prevent overuse injuries.
My advice: Don’t just grab something off the shelf. Go to a running specialty store and get fitted. Most stores offer gait analysis, which helps determine the type of shoe you need (neutral, stability, or motion control). This is especially important for teenagers whose bodies are still developing.
Plan to replace shoes every 300–500 miles. Most Varsity runners go through two pairs in a season.
2. Spikes: For Race Day
Once the season gets rolling, you’ll want a pair of cross country spikes. These are lightweight shoes with metal pins in the bottom that grip dirt, grass, and mud, so they’re perfect for rugged race courses.
Track spikes are NOT the same. Cross country spikes offer more support and traction on uneven terrain. Most races don’t require spikes, but if you’re running Varsity or aiming for competitive times, they’re a smart investment. They should last one to two seasons.
Top Picks:
- Nike ZoomX Dragonfly XC 2025: Lightweight with exceptional traction and Nike’s ZoomX foam for energy return. They’re best for more experienced runners.
- Saucony Havok XC3: This pair offers durable and aggressive spikes ideal for varied terrain, as well as a snug fit and breathable mesh upper.
- New Balance XC Seven v4: This shoe is affordable, reliable, and well-cushioned, so it’s a great for high school or entry-level athletes.
- Saucony Kilkenny XC Spikes: Lightweight and built for speed, these racing spikes provide excellent traction on grassy or muddy courses. The upper mesh design allows breathability, while the flexible sole helps with natural foot movement, making them ideal for competitive high school or collegiate runners.
3. Technical Apparel: Ditch the Cotton
Running clothes should wick moisture, dry quickly, and move with you. Cotton holds sweat and can cause chafing. Instead, look for:
- Moisture-wicking shirts and shorts: Look for clothes that are lightweight, breathable, and quick-drying.
- Compression shorts or briefs: These go under regular running shorts to prevent chafing.
- Sports bras: For female athletes, proper support is key. A good sports bra is another item worth getting fitted for.
- Running socks: Thin, synthetic, or wool blends help prevent blisters. Avoid cotton when choosing running socks, too. Some good brands to look for are: Balega Hidden Comfort, Feetures Elite, and Darn Tough Merino Wool.
4. Cold Weather Gear
Cross country season usually starts in the heat and ends in the cold. By October and November, morning meets can be chilly. Even if you plan to race in shorts and a singlet, you’ll want some warmer clothes for warm-ups and while you’re waiting for your race.
I recommend:
- Half-zip or quarter-zip technical tops
- Running tights or compression pants
- Gloves and headbands: Look for lightweight options designed for runners.
- A lightweight, packable jacket: This is a good option for cold, windy, or rainy weather.
Layering is key. You can warm up in layers and peel them off before the race starts.
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5. Watch (Optional, But Helpful)
A basic digital watch with a stopwatch function is enough. You don’t need a GPS watch, especially early on, but it can help advanced runners track splits and pacing. I encourage athletes to understand their bodies and effort levels first, and then add the tech as a supplement.
6. Other Useful Items
- Foam roller or massage stick: A good foam roller or massage stick is key for recovering after hard workouts, improving mobility, and warming-up before runs.
- Water bottle: Hydration is often overlooked on cooler days. You may want a hand-held water bottle to carry during long training runs.
- Gear bag: You’ll want a gear bag to carry your clothes, shoes, and snacks on meet days.
- Sunscreen and bug spray: You’ll be outside a lot, so it’s important to protect your skin with sunscreen and avoid bug bites.
Tips for Buying Gear
- Fit is King: Always try on shoes before racing in them. Break in spikes during at least one workout.
- Function Over Fashion: Don’t get caught up in brands or trends. Prioritize comfort, fit, and durability.
- Don’t Skip Clearance Racks: Last season’s model may have the same fit and performance at a huge discount.
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Why You Should Trust Us
An avid runner, certified running coach, and fitness writer, Christine Luff, ACE-CPT is always researching and testing running gear and gadgets. Her decades of running experience and writing have helped her learn the value of using the best gear to improve comfort, safety, and performance. She only recommends products that she stands behind.
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