Cross country running: a beginner's guide to the 2026/27 season

Cross country season starts in October, and for a lot of club runners it's the best part of the year: muddy fields, hills, big team races and nobody worrying about times. If you've never tried it, here's what you need to know.

What cross country is

Cross country races are run on grass, mud and trails rather than roads or a track, usually on laps of a park, estate or racecourse. Courses are rarely flat and conditions change from week to week, so times don't compare from one course to another. What matters is where you finish.

How the season works

The season runs through the winter, from October to around March. Most regions have a cross country league with a handful of fixtures between October and February. The Metropolitan League in London, the Surrey League, the Midland League and the North East Harrier League are a few long running examples.

Alongside the leagues come the championships. County championships are usually held around the turn of the year, followed by the area championships (Northern, Midland and Southern) and then the English National in February.

Key national dates for 2026/27

• English National Cross Country Relays: Berry Hill Park, Mansfield, usually in early November. The relays have been held there since 1989. Check the English Cross Country Association website for this year's date.
• English National Cross Country Championships: Saturday 20 February 2027, Thoresby Estate near Newark, Nottinghamshire. That's a week earlier than usual, to leave more time before the schools' national championships.

The 2026 National was held at Sedgefield in County Durham.

How the scoring works

Cross country is a team sport as much as an individual one. Each club has a set number of scorers, and their finishing positions are added together. The lowest total wins.

That means every place counts, even well down the field. Overtaking one runner in the last 200m can take a point off your club's score, which is why you'll hear teammates shouting just as loudly at the back of the race as at the front.

Who can take part

You race for a club, so the first step is joining one. For the championships you'll also need to be registered with England Athletics, and our guide to England Athletics registration explains how.

Races are split by age group and sex, from juniors up to seniors, and many leagues also score masters runners in their own categories. Young athletes race a few kilometres, while senior races are usually between 8km and 12km. The age groups follow the UK Athletics system, which changed in 2026, and our guide to UK athletics age groups has the details.

Choosing cross country spikes

Road shoes will do on a firm, dry course, but for most of the season you'll want cross country spikes. They're lighter than trainers, with a flexible sole and a plate that takes metal pins for grip in the mud.

They're different from track spikes. Cross country spikes have a flatter, less aggressive plate, a bit more cushioning and uppers that cope with mud and water. Track spikes are built for a hard, even surface and can be uncomfortable on rough ground. Our guide to choosing athletics spikes covers track spikes if you need both.

Most cross country spikes come with a few pin lengths. As a rough guide:

• 9mm: firmer courses, often early in the season
• 12mm: the all round choice for typical winter mud
• 15mm: very deep, wet mud

A few tips that save a lot of bother:

• Carry a spike key and spare pins in your kit bag.
• Tie your laces tightly and double knot them. Thick mud can pull a loose shoe straight off.
• Take the pins out and let your spikes dry after each race so the threads don't seize.
• If a course has long road or path sections, shorter pins or trail shoes may suit it better.

If you'd rather not buy spikes straight away, trail shoes with a deep grip are a reasonable first step for your first few races.

What to wear on race day

Race in your club vest, which is required at league and championship races. Bring warm layers for before and after, gloves and a hat for cold days, a full change of clothes and a bag for muddy kit. A towel for the car is worth packing too.

Getting started

The easiest way in is through a club's winter training, which usually means a midweek session on a local track and a team to race with at the weekend. Our guide to finding and joining an athletics club covers how to find one, and running club or athletics club helps if you're not sure which suits you.

Your first race might be muddy, cold and harder than you expect. Most people come back for more anyway.