Wearing running socks is essential no matter how regularly or far you run. Even for a 5k run, you will be more comfortable wearing proper running socks than regular socks. In this post, I’ll show you how to choose the right running socks that will fit your feet perfectly and will last a long time.
The right running socks for you should fit tightly to the foot and be made of a material that wicks and absorbs sweat. Thick running socks are more comfortable than thin socks because they protect your foot from rubbing against the shoe. You can also choose cushioned running socks for extra comfort.
Running socks can be much more expensive ($15-25/pair) than regular socks, especially if you buy running socks from well-known sports brands. In the rest of this post, I will explain the main differences between running and regular socks. And how to spot good quality running socks without spending much money on them.
What are the benefits of running socks?
The benefits of running socks are that they fit tight against the foot, so they do not wrinkle during running and therefore do not cause blisters. They are made of materials that breathe, wick sweat, and absorb moisture, which impacts the foot’s health.
Running socks are the only support between the foot and the running shoe, so it is important to wear good quality socks made just for running. The advantage of running socks is that they make you more comfortable while running and keep your feet dry and healthy.
Running socks keep the foot dry and healthy while running, which prevents blisters because the foot won’t rub against the shoe. Running socks will keep your feet dry for longer, so you won’t get fungus or odors on your feet. See what are the 3 features of running socks that prevent blisters during running.
Running socks must be elastic to fit the foot well throughout the run. Synthetic materials (polyester, elastane, nylon) ensure the elasticity of running socks. Regular cotton socks are not elastic enough and start to wrinkle during running, causing blisters. You can check if your running socks are elastic enough by putting them on and pulling them away from your feet at the toes. If the sock immediately jumps back, it is elastic enough. Try the same in regular cotton socks, and you will see that the sock will wrinkle a bit.
Soon I will tell you which are the best materials for running socks and the other characteristics a good running sock should have.
What is the difference between running socks and normal socks?
The main difference between running socks and normal socks is that running socks fit more tightly and are made of more breathable and sweat-wicking material than normal cotton socks.
Until a few decades ago, people mostly ran in regular cotton socks, which are unsuitable for running. Cotton socks absorb a lot of moisture and don’t wick away sweat, so they quickly become wet, which is not good for foot health. If your feet are wet for a long time while running, blisters, fungus, athlete’s foot, and unpleasant odors can build up in the shoe.
The main features of quality running socks are:
- quality materials that breathe well, absorb and wick away sweat, and are odor-resistant,
- thick running socks are better than thin socks because they are more comfortable and protect against chafing,
- cushioned socks cushion the foot during running, which makes running more comfortable for longer distances,
- for longer-distance runs, you can also choose compression socks, which speed up blood circulation during the run to keep your feet fresher for longer.
Now, let’s break down each of these features… At the end is one BONUS tip for those who want to try a different kind of running socks.
Choose sweat-wicking and Sweat-absorbent materials for running socks
Most running socks are made of polyester, which in my opinion and the opinion of experienced runners, is not the best material for running socks. Polyester is good because it breathes, is elastic, fits the foot well, and wicks sweat away. But it has one drawback because it does not absorb sweat, it just wicks it away.
If the sock does not absorb sweat, the shoe becomes wet, which can lead to the already mentioned problems of blisters caused by the toes rubbing against the shoe or athlete’s foot caused by wet feet.
100% cotton socks are also unsuitable for running as they absorb a lot of moisture and become wet. Cotton socks are not elastic enough and therefore do not fit the foot well, which can cause blisters on the toes when the wet socks and toes rub against the shoe.
Which materials are best for running socks?
The best materials for running socks are nylon and wool because they absorb sweat well. Running socks can be made of polyester, but nylon and wool should also be added to the blend. These are also the socks used by top marathon runner Eliud Kipchoge.
Running socks should contain at least one material that absorbs sweat well – nylon or wool. Different manufacturers make socks from different blends (polyester/nylon/elastane; polyester/wool/elastane; polyester/nylon/wool). It doesn’t matter which kind of blend you choose, but it is important that the material composition has at least 30 % absorbent material, anything more is even better.
Why do I think wool is the best material for running socks?
Wool, especially merino wool, is the best material that can be used in running socks because it has the whole package of positive features:
- It absorbs 30% of the sweat compared to the weight of the sock, much more than other materials, and still feels dry to the touch,
- It wicks sweat well, so it doesn’t linger on the skin, which doesn’t increase sweating,
- It does not trap odors, so they are not transferred to the foot and the shoe,
- It is a thick and very soft material, which affects comfort during running,
- It keeps your feet warm in cold weather and cools in hot weather, making it suitable for wearing all year round.
These and more characteristics of merino wool make it my favorite material for running socks. At the end of this comprehensive article, you can find some suggestions for buying running socks, including those containing merino wool.
You can read the full comparison of 5 running sock materials by clicking on this link. Where you will get all the information you need to choose the best running socks for you.
Thicker socks are better than thinner socks for running
Thicker running socks are better than thinner socks because they absorb more sweat, keeping the foot dry for longer, which is good for foot health. Thicker socks are more comfortable and protect the foot from rubbing against the shoe.
Thinner running socks are lighter and more breathable
Thinner socks are more suitable for those who run shorter distances. By shorter distances, I mean less than an hour. Thinner socks are more suitable for shorter distances because they are lighter and breathe better than thick socks. During a shorter distance, your feet will not sweat as much, so the absorbency of the socks is not as important.
Thinner socks are mostly made of polyester, but nylon and elastane can also be added to the blend. I’ll tell you more about the materials later in this article.
Thicker running socks are more sweat absorbing
For longer distances like half marathons or marathons, I always use thicker running socks because they absorb more sweat and are more comfortable. Such socks are made of materials that wick and absorb sweat well, which keeps the foot in a dry environment for longer.
The sock is thicker due to the sweat-absorbing materials. Absorbent materials have thicker fibers than non-absorbent materials, such as polyester and elastane, which do not absorb moisture. Therefore, wool socks are thicker than polyester socks. If you are buying running socks online and do not know how thick they are, you can check the composition of the materials. The more absorbent materials (wool, nylon) the sock contains, the thicker the sock is. A thick running sock should contain at least 30 – 60% absorbent material.
I have written more about the comparison between thin and thick running socks in a separate post, which you can read by clicking on this link.
Choose running socks that are cushioned around ankles and toes
Thick socks are more comfortable than thin socks because they reduce the friction of the feet against the shoe. You can increase your comfort while running by opting for cushioned socks. Cushioning is most important at the toes, heels, and around the ankles.
Cushioned socks reduce friction between the foot and the running shoe, thus reducing blisters during running. Runners often get blisters on the toes or around the ankles, especially when we buy a new pair of running shoes. Cushioned socks are comfortable and absorb a lot of sweat in the cushioned areas, which keeps the foot dry for longer.
I could go on and on about the benefits of cushioned running socks, but a more detailed article on the subject can be found here. I will also tell you where else you can wear cushioned socks other than for sporting activities.
How To Choose The Length Of Running Socks
As with materials, there is a wide choice of sock lengths. You can choose from a no-show, low, ankle, quarter, crew, knee high, and there’s probably another size I’ve missed.
I’m not a big fan of no-show and low-running socks because they can slip lower during the run and, therefore, no longer protect the back of the foot from rubbing against the shoe.
I much prefer ankle-length running socks or quarter socks because they warm the ankle and protect against rubbing. I wear these socks when I run in shorts, in spring, summer and autumn. I wear crew running socks under my running tights in winter to protect me from the cold a little more.
You can also often see people wearing knee-high socks, mostly compression socks that are so long because they speed up the blood flow of the whole leg from the ankle up.
Consider Compression socks for long-distance running
You don’t need to wear compression running socks if you run shorter distances. However, if you regularly run longer distances, it is worth trying compression socks as they will keep your foot more rested during the run.
You may experience cramps in your leg when running for long distances, especially in the calf area. There are several reasons for the cramps: poor dehydration, poor stretching, and insufficient carbohydrate intake. Wearing compression socks increases blood flow to the leg and reduces the chances of cramps during running. Wearing compression socks after running has also been shown to speed up leg recovery.
With compression socks, it is important that circulation flows from the ankle upwards and not the other way around, which is why compression socks are snugger at the ankle. Blood circulation from the bottom up is made possible by a special knitting technique that not every compression sock manufacturer uses.
The prices of compression running socks are much higher than ordinary running socks, ranging from 20$ to usually up to 60$. With compression socks, you need to consider the compression levels that indicate how strong the blood flow is (for example: 20-30 mmHg).
Try toe running socks for more grip and comfort
In the beginning, I promised you one bonus tip for those who want to try something new with running socks. Chances are you haven’t tried running in toe running socks before, but if you have, you are certainly aware of their benefits.
Toe running socks prevent the toes from rubbing together when running, which is useful when running longer distances to prevent blisters. Finger rubbing is prevented because each finger is in its own place in the sock and is protected by a cover, just like a glove.
This sock design also absorbs more sweat, especially in the toe area, as more fabric in this area can absorb more sweat than in a regular sock.
Because the running socks are designed like a glove, they give you more grip and feel like you have more freedom and control during your run.
You can read a full comparison between toe and regular running socks by clicking on this link. Where you can find some suggestions of toe socks that I found to be the best.
buying Suggestions for running socks that don’t cost a fortune
Quality running socks can be quite expensive, but they are worth every penny. Because good quality running socks will contribute to your comfort while running and to the health of your feet. And these socks will last you a long time. See this article for how long running socks last and which are the 9 things you need to look for.
If you copy socks from well-known brands such as Nike, Adidas, Hoka, etc., you’ll pay $15-$25 for a pair. Running socks of the same quality can be bought for much less money from unknown brands. It is important to consider the composition of your running socks, which should not contain cotton and contain 30-60% absorbent material (wool, nylon). You may be surprised to find such socks even in Lidl or Aldi. Below are some suggestions for running socks that I found on Amazon.
DANISH ENDURANCE 3 Pack Running Socks
With more than 13.000 reviews, those are among the most popular running socks on Amazon. Danish Endurance has many running socks in different sizes. My favorite is the quarter-height ones (as pictured above). Quarter length socks reach above the ankle to protect and warm it during the run. And they prevent the back of the foot from rubbing against the shoe.
The socks above are not made of the materials mentioned in this article but are composed of polypropylene, polyamide, and elastane. Polypropylene is similar in characteristics to polyester, and polyamide works like nylon, so don’t be confused by these materials. You can see the composition of these socks below.
These are the other features of these socks:
- Materials: 65% polypropylene (polyester), 33% polyamide (nylon), 2% elastane
- Price: 3 Pack Running Socks – 24,95$ – 8,31$/Pair
- Gender: Man and Woman
- Colors: Black/Grey; Light blue; Light blue/Orange; White (Check all colors on that link)
Check DANISH ENDURANCE running socks by clicking on this link.
RTZAT Ultra-Light Running Moisture Wicking Socks
I’ve already said that my favorite material for running socks is merino wool because it’s soft and absorbs a lot of sweat to keep the foot dry for longer. But it’s hard to find socks like that because most of them are made of polyester. If you find good quality wool socks, they tend to cost $20 or more.
I found running socks on Amazon that are made of 90% merino wool, and 3 pairs cost only $20.99.
These are the other features of these socks:
- Materials: 90% Premium Merino Wool, 8% Nylon, 2% Spandex
- Price: 3 Pack Running Socks – 20,99$ – 7,00$/Pair
- Gender: Man and Woman
- Colors: Black; Ash Grey; Light grey; Beige
Check out the RTZAT Ultra-Light Running Moisture Wicking Socks.
Summary – How to choose the best running socks
When choosing quality running socks, it’s not the brand of socks that matters but the composition of the materials, the fit on foot, and the height of the sock. These are the qualities that a quality running sock must have:
- the running sock must be made of breathable and moisture-wicking materials (nylon, wool, and polyester are the best),
- a thick sock is better than a thin sock, which you will get if you choose absorbent materials that have fibers that are thicker than elastic fibers,
- the sock should be elastic so that it fits snugly to the foot and does not wiggle during the run to avoid blisters (it should squeeze a little when you put the sock on),
- a good running sock is long enough to protect the back of the foot from rubbing against the shoe (ankle or quarter-length socks).
These are additional features of running socks that you can choose if you want:
- Cushioned socks offer extra comfort when running so that the foot rubs less against the shoe and the cushioned part absorbs more sweat,
- Compression socks speed up blood flow to the foot, preventing cramps during running and speeding up recovery after running,
- Toe socks prevent rubbing of the toes during running because each toe is in its place, and more fabric absorbs more sweat during running.