The only equipment that you need for cross country is a good pair of training shoes and a pair of spikes to race in. The training shoes are the most important. Don't buy a pair of shoes just because of style or color. It should be a shoe that is light, comfortable and give the foot support. Cross trainers, basketball shoes, tennis shoes, etc. aren't good for training. It is best to go to a store that specializes in running shoes. The K-Mart and Walmart specials may look like a running shoe and the price may be right but these shoes will not give the needed support and could lead to foot, ankle and knee injuries down the road. If you want recommendations just ask.

When you buy a new pair of shoes or spikes, wear them around the house for a day or two before you run in them. This helps to break in the shoes. By doing this you may avoid blisters that can accompany the breaking in of new shoes.

One aspect of running is running economy. You want to exert as little effort as possible. To save energy you do not want wasteful motion as you run. Posture, arm swing and foot strike are all important. When you are out for a run, you should think about your running form. When you can, look at your shadow or reflections in store windows to check for flaws.

Think about the following aspects of running:
1. run tall
2. eyes and head toward the horizon
3. shoulders relaxed
4. arms should have a low carriage during the arm swing, thumbs should be waist high (or low)
5. all motion should be straight ahead; a linear direction
6. arms should not cross the mid-line of the body (its ok for hands to cross)
7. hip alignment is straight ahead
8. knees will come up (the faster you run the higher the knees)
9. foot plant should be underneath you (if your foot plant is in front of your torso, then you are over striding which causes a breaking action)
10. the heel will come up on the back kick

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