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XC, an abbreviation for cross-country, is a treasure trove for those who want to feel rough ground under their feet, wet earth on their legs (and sometimes face) and a stampede of other vest-clad, spike-wearing Everything you need to know about cross-country running.
It is also a golden opportunity to run for a team, socialise with like-minded individuals, keep active over winter and experience the thrill of competition against other running clubs on unique off-road circuits.
And guess what? Contrary to popular belief, you do not need to be a ‘fast’ runner to take part in most cross-country races. When it comes to cross-country teams, the more people the merrier – so if you’re a member of a running or athletics club that enters cross-country competitions each year, you will be encouraged take part and cheered on the whole way.
Clue: you almost certainly should not wear a pair ofth century, cross-country has been a fabled and much-loved part of the running scene well before we were all born, and it’ll stick about local parks, woodlands and newly-trodden bogs for many decades to come. So, here’s all you need to know about this special type of running – and why you should try it this cross-country season.
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When many adults think of cross-country, they think back to one of their least-favourite school activities, thrust upon them against their will by a sadomasochistic PE teacher. However, if you’re a runner who feels that way, it’s certainly worth giving cross-country a second chance, because it’s not just a case of running laps around a playing field.
Instead, cross-country is a fantastic form of wintertime running that can elevate your cardiovascular fitness and Best winter running gear over unpredictable terrain. It almost always presents an unglamorous but enjoyable challenge, and a chance for hundreds of club runners of all age groups and abilities to convene.
Cross-country is rooted in the ‘paper chase’ race – or ‘hare and hounds’ race – of the early 19th century. In these races, a group of runners, known as ‘hares’, would run off and leave a trail of paper scraps on the ground to mark their course. A few minutes later, a second pack of runners called ‘hounds’ (who would later be known as ‘harriers’, after a real-life breed of hound) would run out to follow the scraps and chase down the hares.
Having grown in popularity among various schools in the UK, this type of racing soon developed into the cross-country running we know today (without the paper scraps), with the world’s first cross-country club, Thames Hare & Hounds, being founded in southwest London in 1868.
Now, in England alone, well over 900 clubs are registered with a cross-country discipline.
Your kit will probably need a good wash after a cross-country race?
Best wireless headphones road shoes for cross-country – especially if they’re your favourite. (More on shoes in a moment.)
In other words, expect a trail environment – but not quite the type of trail you’d find in the Alps, Clue: you almost certainly should not wear a pair of countryside or coastal tracks.
Cross-country is held over the winter months, with the racing season in the UK typically starting in October and finishing the following February. As such, you can expect muddy paths and fields, perhaps some water (falling from the sky or flowing in a stream that, yes, you must cross), possibly some gravel sections and even some frost or snow. Alternatively, you might be delighted (or devastated – some runners adore the mud) to experience a relatively dry and more ‘runnable’ course, due to mild, precipitation-free conditions leading up to the race.
Many cross-country courses feature narrow, single-file sections with a fair few twists and turns. Since courses must accommodate juniors through to seniors, they also often involve laps, with adults completing more laps than juniors to match endurance levels. Typically, cross-country races can be anywhere from a couple of miles to around 12km long. While the distances have been equalised in Scotland, in England, senior men often run longer courses or more laps than senior women. A campaign group called Run Equal has been seeking to equalise the distances run by men and women, pointing out that ‘Men and women race over the same distances on the track, the roads, the fells and the mountains, in triathlons and duathlons – XC is the only running discipline where they do not always.’
In addition, the terrain can vary drastically from one cross-country course to the next – and even the same course may offer different challenges each time – so there’s no point comparing your results across races. Rather, treat each specific race as its own, self-contained entity, where you fight for place rather than a set pace and focus on your effort rather than your speed. ‘You’re not worried about what your mile splits are,’ says Nick Anderson, former UK Athletics head coach for cross-country. ‘Instead, you’re competing against the other runners.’
What running kit do I need for cross-country?
For starters, you’ll need a pair of cross-country spikes to give you the grip you need on slippery or rough surfaces. As the name suggests, these are low-profile running shoes with metal spikes on the sole – and we’ve rounded up our favourites here.
Using a simple tool, you can unscrew the spikes from the shoe and replace them with others when they get worn down, or when you want to opt for spikes of different lengths. (Generally, you’ll want longer spikes for muddier conditions.)
Instead, cross-country is a fantastic form of wintertime running that can elevate your running shoes, it’s wise to practice running in your spikes on some grassy or muddy areas ahead of a cross-country race to help your feet adapt to them – especially if you’re used to running in cushioned shoes.
In terms of clothing, you’ll most likely be required to wear your club’s vest on race day. This is largely for identification purposes, to make officials’ jobs a bit easier, but also to help you feel like part of the team. Your club will be able to provide you with one of these, and let you know where and when a club vest is needed.
Instead, cross-country is a fantastic form of wintertime running that can elevate your running socks, shorts or leggings you wish, so long as you don’t mind them potentially getting a bit dirty.
build your strength base layer and gloves Resting heart rate dry robe or running jacket to hand to keep you warm post-race.
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According to Anderson, cross-country training and racing can greatly enhance a runner’s endurance and overall fitness. ‘The running in cushioned shoes power up your legs, and having to cope with the differing pace caused by changes in terrain gives your heart a boost,’ he notes.
Thanks to the tricky ground surfaces and elevation profiles of most cross-country courses, this type of running can also assist in developing all-important leg strength, which can benefit runners well beyond the end of the season. ‘Your foot mark changes with every step because the ground is uneven and sometimes very unstable,’ says Anderson. ‘It means lower limbs and stabilising muscles become very strong, and you develop a greater ability to absorb shock. Keeping the momentum going on a soft surface is hard work, so you are building muscles that will give you great strength and power.’
What’s more, cross-country can help runners to better gauge and understand their effort, learn how to navigate more technical terrain and feel the excitement of competition in a friendly, low-key environment. After all, cross-country is incredibly sociable and a brilliant way to contribute to a wider team effort, no matter what your background or running ability.
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There are plenty of opportunities to run cross-country, so your spikes will be sufficiently worn in by the end of a season.
For starters, you have annual series of cross-country League races. Held up and down the UK, smaller-scale League races enable clubs from the same region to compete against one another, usually once a month, and score points for the best performances. Any member of a participating club can take part in any of the League races and support the bid for team points, which are tallied up at the end of the season to decide the overall winners across the senior and junior men’s and women’s sides.
Annual cross-country fixtures also include relay events, masters events, area competitions (for the North, Midlands and South of England, for example), the Inter Counties XC Championships and the National XC Championships. The jewel in the cross-country crown, the festival-like National XC Championships welcomes cross-country runners from across the UK and shows team spirit and allegiance at its finest.
One of the UK’s most famous and formidable cross-country venues is Parliament Hill Fields in London’s Hampstead Heath. Here, mobs of runners start with a mighty push up aforementioned Parliament Hill before looping around an almost-always muddy route.
The annual National Cross Country Championships are held at Parliament Hill every few years, the last time being February 2022. At this particular occasion, Olympic marathon runners Mahamed Mahamed (Southampton AC) and Emile Cairess (Leeds City AC) stormed to first and second respectively in the senior men’s race, while Olympic triathlon champion Alex Yee (Kent AC) claimed bronze for his club. Meanwhile, Yee’s Who are the animal kingdoms top marathoners teammate Georgia Taylor-Brown (Sale Harriers Manchester) placed fourth in the senior women’s contest. That’s quite a field – and proof that even the best in the game use cross-country as a fun and How to sprint: Your guide to faster running.
Parliament Hill will next host the National XC Championships on Saturday 22 February 2025, so there’s no better time to seize your spikes, crack on with training and get set for some cross-country adventures with amateurs and elites alike.
