The beauty of all types of running is the low level of equipment needed and cross-country running is no different. You'll need shorts or running pants, shirt, a layer or two if you're headed somewhere high (like mountain trails), a drinking bottle or bladder for water, and some running shoes. If you're running anywhere that could cause safety issues (for example, on a trail also used by cyclists or ATVs etc.), wear a safety vest or bright colors as well. Look for sportswear that breathes well when you sweat and a water bottle or bladder that attaches to you and can be used while you're running. It is recommended that you splash out and buy two pairs of shoes:  The first pair is for practice. This pair should be well cushioned, or else you'll develop blisters or shin splints from the impact with the ground. The second pair of shoes should be cross country spikes (or flats, if your courses involve paved roads). This pair is for racing. It is a much lighter pair and has thinner cushions for a lower center of gravity. Do not wear these to practice, for they wear out quickly. Also, wearing spikes or flats during practice may lead to an injury because they're not as cushioned as practice shoes. . A warm up should be a couple of laps to a couple of miles or slow running or even walking, depending on how long you have been running. A good method is to walk briskly for 5 minutes, then to run at your pace for a few minutes. This will raise your heart rate and cause a sweat to break. After you've warmed up, stretch. Stretching will prevent or lessen your chances of injury. Don't forget to warm down at the end of training or racing, too. Walk briskly for 5 minutes at the end of your run. Then stretch. It's more important to stretch after you run than before you run. Stretching after you run prevents injuries and works well because your muscles are warmed up and will be at their most flexible, reducing the possibility of pulling them. It's a good idea to start slowly and build your strength, stamina, and enthusiasm for...

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Siapkan peralatan Anda.  Selalu lakukan pemanasan dan peregangan Mulailah dengan perlahan di awal latihan. Bangunlah kemampuan Anda. Berfokuslah pada peningkatan jangka panjang.