Give your student-athlete the tools they need to succeed this cross country season!

By Coach Chris Knighton

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Introduction – Required Equipment for High School Cross Country Runners

As a high school cross country, I am often asked by parents, “what equipment does my son or daughter need to run cross country?”

One of the best things about cross country running is how accessible it is. You really don’t need much equipment at all to play. However, there are six pieces of gear that I wish every one of my high school athletes showed up to practice and races with. You might be surprised at how often they don’t have these things.

In this article, I will share with you the required equipment needed for high school cross country runners, and recommend to you my favorite products for each category. By taking the advice in this article, you’ll be able to outfit your student-athlete with the equipment they need to succeed in their upcoming cross country running season.

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Equipment Required for High School Cross Country

Item #1: Running Shoes

Why High School Athletes Need Running Shoes for Cross Country

Running shoes are necessary for the daily training of all cross country athletes. Owning at least one, and ideally multiple pairs of running shoes is essential for everyday training.

High schoolers actively involved in running activities such as cross country must wear appropriate running shoes. Having properly fitting running shoes will help keep your student-athlete healthy and injury free, while improving their comfort, performance, and overall foot health.

Best Running Shoes for High School Cross Country Runners

The Brooks Ghost is a very safe choice for cross country runners. Distance runners of all abilities will find this shoe extremely comfortable. It can handle just about anything – from the track to muddy cross-country trails. The Brooks Ghost creates a smooth, soft ride, no matter what your training looks like, and it is now lighter and softer than ever. The engineered mesh upper is lightweight yet durable and the 3D fit print feels secure around your foot, making the Ghost an excellent daily trainer. While the Ghost is instantly plush, the shoe transitions well between long runs, recovery days, and uptempo workouts thanks to a grippy outsole that adds an extra kick of responsiveness.

Item #2: Cross Country Spikes

Cross country spikes are a must for serious high school runners. You should wear spikes when speed and traction is of utmost importance.

When you’re first starting your running, it’s fine to run races in the same pair of shoes you train in. As you get older and more competitive, you might change into cross country spikes for races. While not everyone needs competition shoes, cross country spikes are lighter than training shoes and provide a tighter fit and more traction. Upgrading to wearing cross country spikes is recommended for cross country athletes as they become more advanced in their sport.

Best Cross Country Spikes

The Brooks Draft XC Supportive Cross Country Running Shoes are an excellent choice for middle and high school athletes who want to represent their team at all levels of cross country. These light weight and super fast shoes offer the perfect combination of support, traction, and speed to help your athlete get to the finish line faster than ever before. Brooks’s BioMoGo DNA cushioning provides a responsive feel while the durable lugs, spikes, and wide midfoot provide reliable traction all uneven surfaces. One really cool thing about these spikes is the customizable heel which can be written on to personalize them. Celebrate your team’s motto, write your PR’s, or any message that motivates you to get to the finish line feeling strong and fast!

Item #3: Running Watch

High school distance runners need a digital watch to keep track of time during their workouts and ensure they don’t miss practice or the start of their race. Distance runners may opt to get a GPS Running Watch to also keep track of their running pace and distance covered, although this is not required.

Best Non-GPS Digital Sports Watch

The Timex Ironman is a classic digital watch that has great features, making it the perfect “first watch” for middle school or high school cross country athletes.

The Ironman Classic has a stopwatch, countdown timer, alarm clock, and can be programmed with very simple time-based intervals. This watch is perfect for high school runners, although experienced runners may wish to upgrade to a “GPS Running Watch” as they gain more experience.

This watch is water resistant and durable, and may very well last through a high school athlete’s entire career.

Best GPS Running Watch

For the serious high school runner, they will want a dedicated GPS watch that they wear just for running. Garmin makes some of the best and most trusted GPS running watches available.

Garmin watches are designed specifically for runners in mind so have all the best features any serious high school runner would want. The Garmin Forerunner 45 records distance, pace, elapsed time, records where you have run, monitors heart rate, measures cadence, and more.

This watch is small and light weight, making it perfect for running fast and racing.

The Garmin Forerunner 45 watch can be programmed with intervals or split manually, making it easy to run even the most complicated workouts. This GPS smartwatch can also control the music playing on your paired smartphone so you can rock out on your runs without missing a beat!

The Garmin Forerunner 45 is a great option for any ambitious cross country runner.

Item #4: Foam Roller

Every high school athlete should have a foam roller to help keep them healthy and injury free. A foam roller can be kept at home, or carried with your student-athlete to practices and meets to be used as needed.

When your son or daughter has a sore muscle spot, they can “sit and roll” on the foam roller to massage the area and find relief. Performing regular self-massage with a foam roller is an easy and inexpensive way to help keep high school runners healthy when training for cross country.

All high school athletes should have access to a foam roller when needed.

Best Foam Roller for High School Cross Country Runners

This foam roller comes in a variety of colors and is the perfect travel size to bring to cross country races or practice! Regular use of a foam roller can help keep high school cross country athletes healthy and injury-free.

Item #5: Gym Bag

The best way for a high school runner to carry their required cross country equipment and clothes to practice or a race is to have a dedicated duffel bag that they use for this purpose.

Best Gym Bag for High School Cross Country Runners

I love the adidas Defender Duffle bag because there are a ton of pockets to store everything you need for cross country. You can put a change of clothes inside, your uniform, your cross country spikes, a change of shoes, a water bottle, snacks, a foam roller, and anything else you might need for practice or your next track meet. It also comes in a variety of cool colors to match your style or team uniform.

Item #6: Reusable Water Bottle

Drinking plenty of water is crucial for high school runners. Unfortunately, I see too many kids show up to practices and meets dehydrated and perform poorly as a result. Cross country runners need to drink before, during, and after all practices and competitions to perform and feel their best. Encourage your high school athlete to stay hydrated by getting them cool reusable water bottle that they can keep in their cross country gym bag.

Best Reusable Water Bottle for Cross Country Runners

Carrying around an Owala Free Sip Insulated Stainless Steel Water Bottle is a great way to stay hydrated. Even during a long practice or cross country races, your drink will stay ice cold inside this insulated bottle. The Owala’s built-in drinking straw makes it easy for athletes to take a quick sip whenever they need it. The Owala comes in a variety of color options, so you can match it to your style or team’s uniform!

Conclusion – Required Equipment for High School Cross Country Runners

One of the great things about cross country is that it doesn’t require much equipment to play. However, it is essential that high school athletes are set up for success by having the six most important pieces of equipment for track and field that I have outlined in this article.

Running shoes, cross country spikes, a running watch, a foam roller, a gym bag, and a reusable water bottle are the only pieces of equipment that are necessary for cross country.

Set yourself up for a successful this high school cross country season by making sure you have these essential items before you attend your next practice or meet.