Blisters on the toes or on the back of the foot are the most common injury suffered by runners. To prevent blisters, runners try many things, one of which is wearing 2 pairs of socks while running. So, should I wear 2 pairs of socks while running?
Wearing two pairs of socks is recommended if you want your feet to stay dry for longer during a long run or hike. This will protect you against blisters. You can wear two pairs of thin running socks or wear a thicker and better-lined pair of socks.
Is wearing two pairs of socks the right solution, and does wearing two pairs prevent blisters? I’ll tell you all this and more later in this post.
Should I wear 2 pairs of socks when running?
Runners wear two pairs of running socks to prevent blisters when running. When running, feet sweat a lot, and in a wet environment, the toes rub together and against the shoe more easily. However, in a damp and dark environment like a running shoe, other infections such as fungus or athlete’s foot can also occur quickly.
Another reason for wearing two pairs of socks can be comfort. Two pairs of socks are more comfortable than one pair. If you only have thin running socks in your wardrobe, you can wear two pairs to maximize comfort. I recommend this, especially before longer hikes or running like a marathon. For longer runs, an extra layer of comfort always comes in handy.
You can also wear two pairs of thicker socks at the same time. But before an important race or a more challenging hike, ensure they fit in your shoe well and don’t bother you when walking.
Choose the right running sock materials
Wearing two pairs of socks can help soak up more sweat and keep your feet drier for longer during your run. When wearing two pairs, both pairs of socks should be thin, as wearing two thick pairs of running socks will make it harder to put on a running shoe.
But you won’t get rid of wet feet just by wearing two pairs of running socks. The material of the socks is important. Usually, thin running socks are made of polyester, which is a synthetic material that breathes well but absorbs zero moisture. Therefore, wearing two polyester socks will not be much better than one pair. Cotton, on the other hand, is a very absorbent material that also breathes well, but the socks quickly become very wet, which is also not good to wear while running.
Wearing one pair of running socks made of absorbent materials is more effective than wearing two pairs of socks made of polyester. The best materials for running and other sports activities are nylon and merino wool. Both materials are very absorbent but still feel dry to the touch. Therefore, your feet will be in a dry environment for more time while running.
Choosing the right materials for running is a very broad topic that I have spent a little more time on. That’s why I’ve written a separate post explaining in more detail which materials are most suitable for running socks. You can access this post by clicking on this link.
If your feet sweat a lot when you run, I recommend wearing two pairs of running socks containing at least 50% nylon. Two pairs of nylon running socks will be easier to put on than two pairs of wool socks, as the wool fibers are thicker. If your feet still sweat more than the socks can soak in a while running. You can try applying baby powder to your feet before running to keep your feet dry for longer.
| PROS | CONS |
| Two pairs of socks absorb more sweat | Socks wear out faster because you wear two at a time |
| Two pairs of socks are more comfortable during a run | Two pairs of socks can be too thick to wear shoes comfortably |
| Prevent blisters | |
| Keep the foot dry for longer | |
| Reduce foot rubbing against the shoe |
Do 2 pairs of socks prevent blisters?
Two pairs of socks can prevent blisters, as two pairs of socks reduce the friction between the foot and the shoes. Two pairs of socks can absorb more sweat to keep the foot dry for longer, preventing blisters and other foot injuries.
Before we can confirm that two pairs of socks prevent blisters, why do blisters occur in the first place? The most common reasons for blisters are:
- Damaged shoe insides that rub excessively against the foot when walking,
- worn socks that do not protect the foot from rubbing against the shoe,
- prolonged walking in wet shoes and socks increases the chafing between the toes and against the shoe.
The solution for the first cause is simple, replace the shoes if they are damaged and bother you while walking and running. Prolonged walking and running in damaged footwear can have serious consequences for the health of your feet.
Walking and running in worn-out socks has a similar impact on foot health as walking in worn-out shoes. Socks are the only ground that separates the shoe from the foot. Poor quality and worn socks that are not lined or even have holes do not protect the foot and allow the foot to rub directly against the shoe.
For running, I recommend wearing thicker socks that are more absorbent and better protect the foot from rubbing against the shoe. Wet socks and chafing are the two main causes of blisters among runners and hikers. Read this post where I reveal which thickness of socks to wear for 10k, half marathon and marathon.
I’ve already mentioned that walking in wet shoes and socks increases the friction between the toes and the foot against the shoe. Wearing running socks made of thick and absorbent materials absorbs more sweat, so the foot stays drier for longer.
Before you continue reading, I encourage you to read this post, where I explain the three features of running socks that prevent blisters during running.
When would I recommend wearing two pairs of socks?
I recommend wearing two pairs of socks when running if you only have thin socks in your wardrobe. But it is important that these socks contain at least 30% nylon or wool, which are absorbent materials. Wearing two pairs of socks made of 100% polyester will not help you keep your feet dry, as polyester does not absorb moisture, it just repels it.
I recommend wearing good quality, thick socks, which can also be cushioned, rather than two pairs of socks. Cushioned socks make a big difference in comfort during a run as they are cushioned in the most sensitive areas (toes, heel, and around the ankle). You can read about the benefits of cushioned socks here.
I also recommend wearing one pair of socks because wearing two pairs of socks wears out your running socks faster. You won’t have to change them as often, which is good for your wallet. Good quality running socks often cost 15-25$ per pair.
How to wear two pairs of running socks?
When wearing two pairs of socks, wear two pairs of the same size when running, or wear the longer socks first and then a pair of lower socks. If you wear the lower socks first, they may start to wrinkle during the run, and you cannot fix this until you take off your shoes and socks. This can lead to blisters.
I wear ankle or quarter running socks most of the time for running. They are long enough to protect the ankle and keep the back of the foot from rubbing against the shoe.