Youth cross country equipment checklist

Start with shoes

Shoes are the most important item. A young runner needs a pair of running shoes made for running, not casual sneakers or shoes made for other sports.

• Fit: shop later in the day when feet are a little larger, and bring the socks your child will run in.
• Toe room: there should be about a thumb's width of space in front of the longest toe.
• Heel: the heel should feel secure without rubbing or slipping.
• Comfort: the shoe should feel good right away. "Breaking in" a painful shoe is not a good plan.
• Replace: running shoes wear out, and kids outgrow them. Ask your coach or a running store about signs of wear.

Do we need spikes?

Many beginners race in regular running shoes, and some meets limit spike length or ban spikes altogether. Cross country spikes are lightweight shoes with metal or plastic points for traction. They are optional, and your coach can tell you whether they are allowed and useful. Check the league rules before buying any.

Clothing

• Team uniform: most teams provide or require a singlet and shorts. Follow your team's instructions.
• Moisture-wicking layers: shirts and shorts in athletic fabric are more comfortable than cotton, which can feel heavy when wet.
• Running socks: athletic socks that fit well help reduce rubbing and blisters. Avoid cotton when you can.
• Underlayers: comfortable athletic underwear or a sports bra, if desired, that does not chafe.

Weather gear

Cross country happens in warm early-season heat, cool mornings, rain and sometimes cold. Pack by layers.

• Light long-sleeve top and a light jacket for warm-ups and cool-downs
• Hat or headband and gloves for cold days
• Sun protection such as sunscreen and a hat for hot, sunny meets
• Rain jacket for waiting around, plus a dry change of clothes
• Extra socks and a towel for muddy or wet courses

Running in the race itself usually requires fewer layers than waiting for it, because runners warm up quickly. Ask your coach what to wear at the start line.

Hydration and fuel

Bring a refillable water bottle to every practice and meet. Pack a simple snack for after the race, since kids are often hungry. Families with allergies or medical needs should check with a doctor about what is right for their child. There is no need for special sports drinks or supplements to get started.

The meet bag

1. Uniform and bib safety pins if the meet uses bibs
2. Race shoes and a spare pair of socks
3. Warm-up layers and a rain jacket
4. Water bottle and snack
5. Towel and a change of clothes
6. Sunscreen, hat or gloves, depending on the weather
7. Any medical items your child needs, such as an inhaler, labeled and shared with the coach

Safety and fit basics

• Tie shoelaces with a double knot so they stay put on uneven ground.
• Check for blisters or sore spots after runs and tell your coach.
• For early morning or evening practice, bright clothing helps others see your child.
• Remove jewelry that could snag or irritate. Ask your coach about team rules.

If your child has foot pain that lasts, ask your coach or doctor before continuing. For help getting ready for the first day, see how to prepare for cross country season, and check unfamiliar vocabulary in cross country terms for new parents. The cross country hub has more.

Growing feet and changing needs

Children's feet grow quickly, so check the fit of shoes at the start of each season and again partway through if your child is in a growth spurt. Ask your child to tell you about any rubbing, pinching or numbness, because kids do not always speak up. Some families buy a second pair to rotate, but one good pair is enough to begin with. Hand-me-down clothes work well for most items, while shoes are worth fitting individually. Keep everything labeled with your child's name so lost items find their way back to you at crowded meets.