Equipment

Cross country running involves very little specialized equipment. Most races are run in shorts and vests or singlets, usually in club or school colours. In particularly cold conditions, long sleeved shirts and tights can be worn to retain warmth without losing mobility. The most common footwear are cross country spikes, lightweight racing shoes with a rubber sole and approximately six metal spikes screwed into the forefoot part of the sole. Spike length depends on race conditions, with a muddy course appropriate for spikes as long as 25 millimetres (0.98 in). If a course has a harder surface, spikes as short as 6 millimetres (0.24 in) may be most effective. While spikes are suitable for grassy, muddy, or other slippery conditions, runners may choose to wear racing flats, rubber soled racing shoes without spikes, if the course includes significant portions of paved surfaces or dirt road.