What to Bring to a Cross Country Meet: The Ultimate Packing Checklist

Now that you have your packing list, let’s look at why these items are worth bringing.

1. Trash Bags and Grocery Bags

A trash bag might seem like one of the strangest things to bring to a cross country meet.

I certainly thought so when I first started running.

That changed during a meet when it started pouring rain and all my warm clothes got soaked.

Everyone around me started pulling out trash bags and putting their gym bags inside them to keep their belongings dry.

Meanwhile, I was left with cold, wet clothes to change into after the race.

Needless to say, I learned my lesson.

A large trash bag is an inexpensive way to protect your gym bag, extra clothing, and other belongings when the weather takes an unexpected turn.

I also recommend bringing a few smaller grocery bags. These are useful for separating muddy shoes, sweaty uniforms, and wet socks from the rest of your belongings.

After running through a muddy course, the last thing you want is to throw your dirty spikes into the same compartment as your clean clothes.

My recommendation: Pack one large trash bag for protecting your belongings and two or three smaller bags for separating wet or muddy gear.

2. Extra Clothes and Socks

If there’s one thing I recommend bringing plenty of, it’s extra clothing.

Cross country meets are often held early in the morning, and the weather can change significantly between your arrival and the end of the meet.

You might arrive when it’s 45 degrees outside, race when it’s 65 degrees, and find yourself standing around in the rain afterward.

Having clothing for different conditions can make a huge difference in your comfort.

I always brought gym shorts, sweatpants, a T-shirt, and a sweatshirt to every meet.

When temperatures dropped, I would also bring a coat, hat, and gloves.

Why I Recommend Three Pairs of Socks

Socks deserve special attention because wet feet can make running extremely uncomfortable.

Imagine warming up on a muddy course and soaking your socks before the race even starts.

Now you have to decide whether to run in wet socks or hope you packed another pair.

That’s why I recommend bringing three pairs:

1. Warm-up socks: Wear these while warming up and walking around the course.

2. Race socks: Keep a clean, dry pair ready for the actual race.

3. Post-race socks: Change into these after your race to keep your feet dry and comfortable.

You might not need all three pairs at every meet, but you’ll be glad you packed them when the weather gets bad.

3. Running Shoes, Spikes, and Slides

Your shoes are obviously among the most important things to pack for a cross country meet.

However, I recommend bringing more than just the shoes you plan to race in.

Running Shoes (Trainers)

Your regular running shoes are ideal for warming up, cooling down, and walking around before your race.

Wearing trainers during these activities also helps limit unnecessary wear on your racing spikes.

Cross Country Spikes

If you compete in cross country spikes, make sure they’re packed before leaving for the meet.

I also recommend checking that the spike pins are secure and in good condition.

Bring replacement pins and a spike wrench in case you need to change them.

Important: Spike length restrictions can vary depending on the meet, course, and governing organization. Check the competition rules or ask your coach before race day.

Different course conditions may also call for different spike lengths, so make sure you’re using something appropriate for the terrain.

Slides or Comfortable Shoes

One item I always appreciated having was a pair of slides.

After finishing a difficult race, taking off my spikes and letting my feet relax felt great.

Slides are also useful when your racing shoes are wet or covered in mud.

My recommendation: Bring three types of footwear if possible: trainers, racing spikes, and comfortable shoes for after the race.

4. Muscle Rub

Muscle rub was another item I regularly brought to cross country meets.

Before heading to the starting line, I sometimes applied muscle rub to my legs.

Personally, I liked the cooling sensation because it helped take my mind off minor feelings of tightness or discomfort.

However, it’s important to understand that muscle rub doesn’t actually warm up your muscles or prevent running injuries.

Products containing ingredients such as menthol may create a cooling sensation and temporarily change how discomfort feels, but they shouldn’t replace a proper warm-up.

They also shouldn’t be used to cover up an injury so you can continue running through pain.

If you decide to bring muscle rub, follow the product instructions and make sure you’ve tested it during training rather than using it for the first time on race day.

My recommendation: Consider muscle rub an optional personal comfort item, not something you need to perform well.

5. Snacks and Post-Race Food

Cross country meets can last several hours, especially when multiple teams and age groups are competing.

Depending on your race time, you could spend a significant portion of the morning waiting around.

That’s why I always recommend bringing something to eat.

What to Eat Before a Cross Country Race

Before racing, I preferred lighter foods that were easy on my stomach.

Granola bars were one of my go-to snacks, and I also enjoyed bringing fruits such as grapes and watermelon.

When choosing pre-race foods, carbohydrates are particularly useful because they provide energy for running.

Some options include:

• Granola bars

• Bananas

• Pretzels

• Toast or bagels

• Applesauce

• Other familiar, easily digested snacks

Try to avoid experimenting with unfamiliar foods immediately before a race.

Foods that are especially high in fat or fiber may cause digestive discomfort for some runners when eaten too close to competition.

When Should You Stop Eating Before a Race?

My personal routine was to finish eating roughly an hour before warming up.

However, the ideal timing depends on how much you’re eating and how your stomach responds.

A larger meal is generally better consumed a few hours before racing, while smaller carbohydrate-rich snacks may be tolerated closer to the start.

The important thing is to develop a consistent routine during training rather than experimenting on race day.

What to Eat After a Cross Country Race

After meets, one of my favorite meals was a simple turkey sandwich on white bread.

Nothing fancy. Just turkey and bread.

It was easy to pack, and I knew it wouldn’t bother my stomach.

After a race, eating foods containing carbohydrates and protein can help replenish energy stores and support muscle recovery.

Other good options include yogurt, fruit, sandwiches, and meals containing lean protein and carbohydrates.

My recommendation: Bring at least one pre-race snack and one substantial post-race meal or snack so you aren’t relying on whatever food happens to be available at the meet.

6. Foam Rollers and Handheld Rollers

Foam rollers and handheld muscle rollers can be useful additions to your cross country bag.

Throughout my running career, I regularly used rollers when my calves, quadriceps, or hamstrings felt tight.

Foam rolling may temporarily improve range of motion and help reduce feelings of muscle soreness.

However, contrary to what some people believe, foam rolling doesn’t physically break apart muscle knots or guarantee that you’ll avoid injuries.

When Should You Foam Roll?

If foam rolling is already part of your routine, you can use it before your warm-up or after your race.

Keep the pressure comfortable, especially before competing.

The last thing you want is to make your muscles feel sore or irritated immediately before running.

It’s also important to remember that foam rolling is not a replacement for an appropriate running warm-up.

My recommendation: Bring a small handheld roller if you don’t have much room in your bag. It’s easier to transport than a full-sized foam roller.

7. Water and Sports Drinks

HYDRATE!

I cannot emphasize enough how important proper hydration is for cross country runners.

Dehydration can negatively affect your performance, particularly during warm weather or challenging races.

I personally brought four water bottles packed in a cooler with ice, along with one or two Powerade Zeros.

I preferred Powerade Zero over regular Powerade, although both can have a place depending on your nutritional needs.

How Much Water Should You Drink Before a Race?

Rather than trying to finish an entire bottle immediately before racing, focus on staying adequately hydrated throughout the day and in the hours leading up to competition.

Taking occasional sips before the race can help keep your mouth from feeling dry without leaving you with an uncomfortable amount of fluid in your stomach.

Your specific fluid needs depend on factors such as temperature, humidity, sweat rate, and how long you’re exercising.

It’s also possible to drink too much water, so don’t force yourself to consume excessive amounts simply because you’re about to race.

For most shorter cross country races, water is generally sufficient when you begin properly hydrated.

Sports drinks can be useful when you need additional carbohydrates or electrolytes, particularly during prolonged activity or substantial sweating.

My recommendation: Pack enough fluids to cover your time at the meet, but develop your hydration routine during training rather than following an arbitrary number of bottles on race day.

8. Your Cross Country Uniform

This one might seem obvious, but make sure you pack your uniform!

You could remember every other item on this list, but forgetting your uniform could create a serious problem.

Many competitions require athletes to wear an approved team uniform, so you may not be able to compete in whatever clothing you happen to have available.

I recommend checking your uniform the night before the meet rather than rushing to find it in the morning.

Make sure you have both pieces if your uniform consists of a separate jersey and shorts.

Also, pay attention to any team-specific requirements your coach has communicated.

My recommendation: Put your uniform at the top of your bag the night before the meet so it’s one of the first things you see when you open it.

9. Band-Aids and Basic First Aid Supplies

Cross country is unpredictable.

Between uneven terrain, muddy trails, sharp turns, and crowded starts, there’s always the possibility of getting a blister, scrape, or minor cut.

That’s why I recommend bringing a few Band-Aids and blister bandages.

Even if you don’t need them yourself, there’s a good chance a teammate will appreciate having one available.

For anything more serious than a minor scrape or blister, let your coach or athletic trainer know rather than trying to treat it yourself.

If you take prescription medication or need any personal medical supplies, make sure those are packed and accessible in accordance with your team’s policies.

10. A Few Additional Items Worth Bringing

After years of attending cross country meets, I’ve found that there are a few other items worth considering.

A small towel: Useful for drying off after rain, wiping mud from your legs, or cleaning up before changing clothes.

Sunscreen: Even on cooler days, you’ll likely spend a significant amount of time outside. Sunscreen is particularly important for meets held in direct sunlight.

A running watch: If your coach allows it, a watch can help you monitor your warm-up or track your race afterward. Just make sure you understand the competition’s rules regarding electronic devices.

A charged phone: Useful for contacting family, checking meet information, and coordinating transportation. Keep it protected from rain and moisture.

A copy of your race schedule: Knowing your race time, warm-up time, and team meeting location can make the day much less stressful.

None of these items will magically improve your race performance, but they can help you avoid unnecessary problems and focus on running.

Final Thoughts

Preparing for a cross country meet doesn’t have to be complicated, but forgetting an important item can make race day much more stressful than necessary.

Throughout my running career, I’ve learned that it’s better to bring a few extra things you might not need than to find yourself standing in the rain without dry clothes or realizing you forgot your racing spikes.

My biggest recommendations are to pack the night before, bring extra socks and clothing, prepare enough food and water for the day, and make sure your racing gear is ready.

It’s also important to remember that every runner has different preferences. As you gain experience, you’ll develop your own routine and discover which items are most useful to you.

Use the checklist at the beginning of this article as a starting point, then adjust it based on the weather, course conditions, and your personal needs.

The more prepared you are before arriving at a meet, the less you’ll have to worry about when it’s time to race.

Good luck at your next cross country meet!