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JOIN NOWWhat to Wear For Cross-Country Running
If you're getting ready for cross-country season, here are some ideas on what to have in your kit bag – for autumn/winter training and for race day as well.
Cross-Country Spikes / Fell Shoes / Replacement Spikes / Hats & Gloves / Tops / Bottoms / Jackets / Compression / Socks / Nutrition
Cross Country Spikes
It is obviously beneficial to stay upright! Spikes or studs are the best way to do this. There are specialist cross-country running shoes with a slightly more flexible spike plate than you'll find on a track spike, with shallow studs to compliment the spikes.
The flexibility underfoot will feel more comfortable on the uneven ground of cross-country courses. In keeping with most spikes, new manufacturing processes allow them to be made with almost seamless uppers, making for a very comfortable fit.
Adidas Allroundstar (available in Junior version), are fine for cross-country, and great as a first pair of spikes, or for occasional spike users.
It's important to highlight that kids will grow out of them so quickly, and before you know you'll have to upgrade to a larger size. So alternating between cross country and track for juniors is suitable, just make sure to screw longer replacement spikes in for cross-country (9mm or 12mm).
Fell Running Shoes
Fell running studs are recommended for courses with harder trail sections. They're designed like a racing flat with grippy outsoles that provide excellent traction on wet and muddy terrain. Fell shoes offer superior durability and protection for runners on the toughest terrains and offers superior performance at an affordable price.
If you are going to do an obstacle course the Inov-8 Mudtalon would be the best option. La Sportiva Mutant offers deep lugs, a slightly heavier fell shoe with EVA midsole for a cushioned and snug fit. A versatile option suitable for fell running and training on hills and trails.
Replacement Spikes & Spanner
Spikes and a spanner are always provided with the shoes, but the spikes may not be long enough for all race conditions.
Generally you'll want 9mm for firm / dry ground, 12mm for your average British weather conditions, and 15mm for mud-bath conditions. After a muddy race, do try and get the worst of the mud off your spikes as soon as you can – they will last longer that way.
Giving the spikes a little loosen with a turn or two of your spike wrench will also help prevent mud drying in the spike threads, rusting, and making it harder to change the spikes. Always pay attention when screwing in the spikes; cross thread them and they're ruined! Check out How to care for your spikes for more tips.
Running Accessories
It is generally acknowledged you lose a lot of body heat through the top of your head. A thin lightweight running hat or headband are good for those cold training evenings and during races. Paired with light neck wear such as Buff you'll probably find it possible to race in shorts and T-shirt when it's not too cold. Keeping the neck area warm and protected from the elements, Buff gear offers a versatile, multi-functional accessory designed for the outdoors. You can wear it as a neck gaiter, headband, face-covering or beanie. With moisture-wicking properties, the design is seamless and comfortable.
Running Tops
A good baselayer will keep body heat in, but wick sweat to the surface to evaporate, so you don't feel hot and clammy. A good choice for layering under a baselayer could be a t-shirt in case the temperature lowers or in windy conditions.
If you get warm once you start running and just want to keep the chill off then a lightweight long-sleeved top offers good breathability without being too warm. If you feel the cold, you might be happier with one of our warmer thermal tops.
Running Bottoms
Trousers or full-length tights could be your saviour if the weather turns a little cold and miserable. Some runners may opt for shorts regardless, the choice is yours!
Running Jackets
Judging by classic UK weather, a wind/rain running jacket is pretty much essential for anyone doing sports outside! Even if the weather is going to be dry, a windproof jacket is great to keep you warm. A waterproof jacket will ensure to keep you dry and warm.
Compression Gear
The support from wearing compression gear can reduce muscle wear and tear, resulting in faster recovery after intense training or racing. Compression can improve blood flow, and reduce muscle vibrations so you can focus on your run. It can also support muscle memory so that your muscles fire optimally, helping you achieve your best possible performance.
Dark Socks
When selecting socks for cross country races, consider the thickness, as it significantly affects your performance and comfort. Thicker, padded socks, such as the Hilly Supreme, are ideal for colder, wet conditions. Conversely, opting for thin socks like the Hilly Lite Anklet can lend a feeling of lightness and agility, making them a popular choice for warm weather and faster races.
If you're looking for a balance, brands like Feetures and Balega offer versatile options that provide a comfortable fit without sacrificing moisture-wicking and breathability, making them well-suited for a variety of conditions in cross-country racing.
Nutrition & Hydration
Proper hydration and nutrition are essential for maintaining peak performance. Chew bars provide quick energy during activity, Saltstick chews help replenish electrolytes for optimal hydration. Why not try a mix isotonic drink, or pack an energy bar for pre-race, or recovery bar for post race, or both!
How to Start Cross-Country Running
Pick up some quick tips to help you prepare for your cross-country training and races – whether you're new to the sport, or are coming back to it.
What to Wear for Hill, Trail and Fell Running
Whether you're checking a compulsory kit list for an adventure race, or you just want to train comfortably, find out what's best for running off-road.
Best Running Socks: Autumn 2025
While the fit & feel of running socks comes down to personal preference, here are our top picks for warm, cool or wet weather.
Best Running Nutrition for Energy & Recovery
Nutrition is an essential part of a runner's training. A popular choice is a high-carbohydrate content in energy drinks, energy gels, energy bars or chews.
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JulieApril 23, 2021 at 9:25pm
this really helped I am reading this for a 5th-grade library project.
ReplyThealiJanuary 15, 2017 at 7:47pm
HelloWhen i was in school i ran with a certain type of cross country shoes. It diddnt looked like tekkies. It was light and almost look like a ballet shoe. Reply
Adrian Tarit StottJanuary 16, 2017 at 8:59am
Theali,
Thanks for your comment. At school cross country, I remember too, that in my early cross country adventures we ran in very light gym shoes or plimsolls. Everyone wore the same and it was like a general all-round games shoe. On muddy routes, even though they were quite short, we certainly did slip around quite a lot. The better runners who went on to compete against other schools or joined a local club, then were encouraged to get something more technical with a bit of grip! It certainly helped to keep you upright! Good luck with any cross country adventures.
Adrian
ReplyOmar SaeedOctober 30, 2017 at 12:33pm
HiDo you know whether it's worth purchasing a size up from my normal running shoe when buying XC spikes?
Kind regards
Omar Saeed. Reply
Adrian Tarit StottOctober 30, 2017 at 3:39pm
Hi Omar,
ReplyThanks for your note. Generally yes. It is good to size up with all spikes. They are sized a little smaller than training shoes.
If you can get to one of our stores, you will be able to try a few sizes in different models to compare.
If you are ordering online, I would go with a size bigger than your trainers. They can always be exchanged if necessary.
Adrian
BiltongOctober 14, 2016 at 9:39am
Hi, I need some advice for cross country shoes for my 10 year daughter who has a weak ankle, requiring good lateral support. I feel a spike would not provide sufficient support and a trail shoe would be better, is this correct? ReplyAdrian Tarit StottOctober 14, 2016 at 12:21pm
Hi
Thanks for your comments and questions. Few aspects to this. It seems obvious your daughter would benefit from some good ankle support. You don't say if your daughter has run cross country before, or is just used to running on the road. The softer ground for cross country is a lot more forgiving than tarmac, and if the course is not too extreme, which is unlikely in her age group, the softer ground will be gentler on the feet and ankles.
Spikes for competition are indeed lighter made than trail or road shoes, and are very popular for X-C, but that lightness comes with some compromises in strength of the shoe, especially in the ankle support. A trail/fell shoe with a deep enough stud will handle most X-C courses well and, as you rightly suggest, does indeed offer more support at the heel/ankle area.
You don't say what size your daughter is but the junior trail / fell shoes like the Adidas Kanadia and the Walsh PB Trainer would be suitable and are all available from size 1 to size 5.5UK.
If you are not able to get in store to try, they can be ordered online. Please bear in mind that spikes and studs come up a bit small and you should usually order a half to full size larger than normal. If traveling from a distance, it is good to call and check individual shop stock as the website indicates overall stock, but not for each individual store.
Thanks for your questions. In some ways too it depends whether the X-C event is all on grass of if, as some courses do, some is run on hard packed trails.
ReplyRatJune 2, 2016 at 1:33pm
Than you for this. I was very glad when you said that half length skins are good to wear, because that is what I am going to start wearing. Would drinking Pump before my race effect my performance, in either good or bad ways?Thank you again for posting this:):) Reply
Dhavala StottJune 3, 2016 at 9:47am
I'm glad you found the article useful. I'm not familiar with the drink you mentioned so couldn't comment specifically on how that particular drink might affect your performance. In general you want to look for a sports drink with long chain carbohydrates for sustained energy and perhaps some electrolytes. The best thing is to try the drink before a hard training session first to see how it works for you .Good Luck with your running and races :) Reply
Ada MaeMay 10, 2016 at 8:21pm
thank you a lot ReplyAdrian Tarit StottMay 12, 2016 at 8:55am
Ada
Thanks for posting and for reading, glad it helped. Good luck with your training.
ReplyPeter kieferMay 24, 2014 at 7:34pm
Hi there, I am training for a 10km race and am currently training on the road with my brooks running shoes. In a month I will do a 5km race on the cross country. What would be the correct type of shoe to wear, when doing a run on the cross country. I hope you can help me. Thanks Pete ReplyAdrian Tarit StottMay 28, 2014 at 10:29am
Hi Peter,
ReplyThanks for your note. Much will depend how extreme or technical the ground is. If the ground is going to be very muddy and/or rocky, you may need a fell shoe or dedicated trail shoe, which has better grip and is a lower profile with less cushioning than your road shoes.
If the event is mainly on hard packed trails, you may need more of a multi terrain shoe which has enough cushioning to handle hard surfaces, but also some grip if the ground is a little muddy,
Also you need to bear in mind, is this event a one-off opportunity, or do you plan to do more trail and cross country events or training runs? As well as still running on the roads? Then it depends whether you want to try and get one shoe that will deal with most of the different terrain you run on, or whether you will indeed need to have two different shoes.
If you are able to get in to one of our shops, the staff will be able to talk you through the benefits of different shoes. Otherwise, do mail us with any supplemental questions if you need to order online.
Adrian