Categories / Running & athletics
Cross Country Running
Team or club running over grass and mud.
How to start
Join a school or club cross country session and run laps of a grass course at an easy pace to learn the ground. Walk the steepest hills.
How to progress
Build to race-pace efforts over short distances through the season. Races are usually 3 to 10 km on grass, mud and hills.
What the evidence says
Evidence: limited
We found no trials on cross country running as a regime. The general evidence for running participation applies (see Jogging), and cross country is a team and social event that suits groups. Injury data for cross country were not found.
Take care: Mud and uneven ground can cause falls and ankle sprains. Wear shoes with grip and warm up well, especially in cold weather.
Sources
12-week starter plan
Cross country is a winter season sport. This plan is a steady build for one club session and one solo run a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 9 METs (Cross country running (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Run on grass to learn the grip and the give.
- Start steadily: the first mile is crowded and muddy.
- Walk through deep mud if it saves you from a fall.
Common mistakes
- Racing in road shoes on a muddy course.
- Setting off at full speed.
- Not warming up in cold weather.
Kit and cost
Free to low cost Approximate UK prices.
- Studded cross country shoes or trail shoes (about £30 to £90)
- Club or school vest
- Warm layers to wear before and after
Frequently asked questions
Is cross country only for experienced runners?
No. Many clubs welcome beginners. Races are often scored as a team, so every finisher counts.
What distance is a cross country race?
Typically 3 to 5 km for juniors and 8 to 10 km for adults, though it varies.
Do I need spikes?
Studs or spikes help on muddy courses. Trail shoes are fine to start with.
Is it suitable for children?
Yes. School and junior league events often run in autumn and winter. Distances are shorter for younger ages.
Good for: Heart & fitness Endurance Fun & social
Compare with similar options
| Cross Country Running | Trail Running | Interval Running (Fartlek) | Half Marathon Training | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 60 min × 2/wk | 40 min × 2/wk | 60 min × 4/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Free | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | No equipment | No equipment |
| Impact | Medium impact | Medium impact | High impact | High impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | moderate | limited |