What To Wear Cross Country Running

Cross country running pushes you to your limits, through tough terrain, unpredictable weather conditions, and potentially long distances. With all that to contend with, you need to be 100% focused on your race – which means that you need to be confident in your cross country running gear. 

There are some similarities between cross country and trail running, and in many cases you can simply wear the same gear for both types of runs. However, you may want to wear a slightly different kit, especially given that you can trail run at any time of year, while cross country races typically take place in fall and winter. Additionally, remember that it’s always a good idea to train in your race day outfit, so you might need a few extra layers to stay warm on training runs.

How Does Cross Country Running Gear Differ?

There are some crossovers between cross country and trail running clothing, especially when it comes to what you wear in training. When you’re training for a cross country race, you might dress in a similar way to trail running: wearing layers for warmth, a waterproof jacket to stay dry, and grippy shoes to make sure you stay upright in the mud.

When it comes to cross country races, you’ll typically find the front of the pack wearing shorts and their club running vests – although you can, of course, wear whatever you like. It’s also recommended to bring some extra layers for your warm up and cool down, and to ensure you stay cozy post-race.

Requirements

In general, you can wear whatever you feel comfortable in for cross country running – but there are generally two requirements:

1. Grippy shoes

It’s essential to wear running shoes with grippy soles to help you navigate rough, muddy and wet terrain. Many elite and competitive runners will wear cross country spikes for racing in, but you can also wear a good pair of fell running or trail running shoes.

Look for a comfortable pair of shoes with good grip that will keep you from tripping or slipping on uneven, potentially wet ground. How grippy you need your shoes to be (or, in other words, how long the shoes’s lugs should be) will depend on what types of courses you’ll be running on.

If you’re running on dry, firm courses (like grass and hard-packed dirt), then 3-4mm lugs will be perfect. For muddier, more technical terrain, you might need extra grip, so it’s worth choosing 5-6mm lugs. If you’re not sure, then go for something in the middle that will serve you well across various different types of terrain.

2. Club vest

If you’re part of a running club, then it’s usually expected that you wear the club vest or top to run cross country races (check the race rules or with your club). Since cross country is usually run in winter, you may also want to wear a long-sleeve base layer underneath your club vest. If you’re not part of a club, then you can wear whatever you like!

Fit

Everyone has a different preference when it comes to how their running clothes fit, but generally it’s best to opt for cross country gear that’s lightweight and fairly close-fitting to allow for a full range of motion when running. 

Features

Although the weather may be cold, you should still look for sweat-wicking clothing as it helps keep you dry, prevents chills, and regulates your body temperature during your run. Layering is key for training in colder months, and you may also want to layer up on race day depending on the weather, ensuring you stay warm no matter what the weather does.

Running Shorts

Some runners opt for shorts all year round, while others prefer to wear tights in cold weather – the choice is yours! Either way, you’ll want to opt for shorts or tights that are made from breathable, sweat-wicking material to keep you comfortable, whatever the weather. 

You may want to look out for options that have built-in pockets – especially useful for training runs if you need to carry your phone or keys with you. You’ll also want to make sure that they have a secure fit. Many shorts come with adjustable waistbands, so you can get the perfect fit for you – as there’s nothing worse than tugging on bottoms that aren’t quite the right size mid-race.

Cross Country Running Base Layers 

If the weather is particularly cold, a good base layer will keep you cozy. A good base layer wicks sweat away from your skin, preventing chills while keeping you dry and comfortable. Depending on the conditions, you may opt for a lightweight, breathable top for mild weather or a thermal base layer for extra warmth on freezing days. You can even choose a turtle neck version for those particularly chilly days, or a sleeveless version to keep your core warm without any added bulk beneath your clothes.

Whichever type of base layer you choose, it can be worn on its own, under a long-or short-sleeved top, beneath your club vest, or under a jacket.

Shirts and Vests

As we’ve mentioned, many cross country races require club runners to wear their official vest – but you may want to add layers to keep you comfortable depending on the weather conditions. If you’re not a club runner, then your choice of shirt or vest really comes down to personal preference. Look out for lightweight, breathable material to make sure you’re comfortable in any weather conditions.

Long vs Short Sleeved 

Long sleeved or short sleeved shirts for cross country? That’s a key question you might be wondering as you gear up for race day. There’s no one-size-fits-all answer, though, as it all depends on what you feel most comfortable with. Long-sleeved tops can provide extra warmth and protection from the elements on those cold or windy days, while short sleeves work well for milder conditions.

Running Jackets for Trails

A good running jacket is essential for wet and windy conditions. While you might not race in a jacket, it’s a key piece of kit for any off-road runner. Look out for features like ventilation options, easy packability in stow pockets, and reflective panels – essential for training runs through the dark winter nights. A jacket is also a good thing to throw in your kit bag, perfect for layering up while you warm up and cool down after the race.

A lightweight windbreaker  will protect you from wind, light rain and cool temperatures, but when the rain is really lashing, you’ll be grateful for a high-quality waterproof jacket. Look out for fabric that provides high levels of protection without being too bulky, so you can still move easily. 

Must-Have Cross Country Running Accessories

You’ve got the right shoes and clothes for cross country running – but don’t forget about accessories. Sometimes, it’s the small things that can make or break your race experience. The right running accessories can help you to have a more comfortable run, especially if the weather is bad.

Headgear

It’s widely recognized that you lose a lot of heat through your head – so on cold days, it’s a good idea to wear a thin but warm hat. If you train early in the mornings or in the evenings, look for headgear with reflective elements to make sure you stay safe and seen.

Running Gloves

Cold hands can be uncomfortable when you’re running, so on cold days you might want to wear gloves. A thin pair of running gloves will keep your hands toasty – but look out for breathable fabrics which will provide warmth without overheating. Water-resistant or windproof gloves are a particularly good choice for wet or cold conditions, while touchscreen-compatible fingertips can be handy for training runs if you need to change songs, take a quick photo or check your route while out on training runs.

Running Socks 

Running socks are often overlooked, but they’re key to get right as comfortable, properly fitting socks can help you to avoid blisters. Look for moisture-wicking, breathable fabrics to keep your feet dry by pulling moisture away from your skin. Some runners prefer socks with cushioning in the heel and toe, as this can reduce impact and prevent blisters in high-friction areas.

Thermal running socks can provide extra warmth in colder weather, thanks to a functional blend of materials and thermal zoning to keep your feet comfortable on every run. 

One last tip when it comes to socks: cross country running can be very muddy, so you probably want to avoid white!