How to Buy the Best Running Socks

Football players wear helmets. Soccer players have shin guards. If you’re a runner, the only things standing between your feet and the pavement are your shoes and your socks. If you don’t have adequate protection, running can put real pressure on your feet. Performance running socks are designed to help alleviate some of that impact and make running more comfortable over the long haul. Whether you’re a sprinter or a marathoner, a casual jogger or a serious athlete, the right running socks can help make your next run more enjoyable.

Running Socks vs. Regular Socks

Running socks are made with technical fabrics to support athletic performance. They generally have a tighter fit and are made to hug the contours of your foot. This reduces the odds of the fabric rubbing against your skin and causing blisters. Running socks are also made with natural or synthetic moisture-wicking fibers that pull sweat away from the skin. 

Regular socks, on the other hand, are often made with 100% cotton. While 100% cotton is fairly durable, it can absorb moisture. Socks made of 100% cotton can be a poor choice for running, because once they’re soaked with sweat, they hold that excess moisture for the rest of your run. That’s uncomfortable at best, and damaging to your feet at worst, as a warm, damp environment may encourage the growth of bacteria and fungus. 

Non-athletic socks often have a boxy design and a prominent toe seam. The looser fit can lead to the socks shifting around in your shoe, which can cause blisters and chafing while running. An ill-placed toe seam, particularly when the sock is too tight, can also rub against your toenails and skin, leading to injury. Non-athletic socks just aren’t designed to protect your feet from the stress that running places on them, so it’s best to buy running socks designed for the job.

Different Types of Running Socks

Running socks come in several different lengths, each with its own pros and cons:

• No-show socks: These are very low-cut and designed to be hidden by your shoe. Most no-show socks designed for running have a visible tab that rises above the heel. This protects the most blister-prone part of your foot from rubbing against your running shoes. No-show socks are great for fashion-conscious runners and can help you stay cool in warm weather.
• Low-cut socks:These popular athletic socks are shorter, so they just cover the ankle. They can provide some ankle protection against chafing and rubbing while still allowing your legs to be cool on hot days.
• Crew socks: Crew socks are mid-calf length. This a classic sock length that provides extra coverage to bridge the gap between your shoes and your pant hem, making them a great choice for colder weather. The extra height is also a plus for trail running, as it helps keep debris from getting lodged between the sock and your skin.
• Over-the-calf socks: These socks extend to full calf height and end just below the knee. They are most often used to provide extra warmth on cold runs. Over-the-calf socks are also popular with runners looking for the support of extra compression.

Key Features to Look for in Running Socks

The best running socks for you will provide a combination of the features you like best. Here’s what to consider:

Material: Running socks are generally made of tech fabrics. These synthetic materials provide superior moisture wicking and are often more lightweight and breathable than 100% cotton. Many synthetic blends are designed to enhance odor control as well. Some of the most popular materials are blends of polyester, nylon, or cotton (for moisture wicking) and elastane or spandex (for stretch). Some running socks also feature wool blends for extra warmth and comfort. 

Cushioning: Running socks are often cushioned around the heel and ball of the foot to help absorb the impact of pounding the pavement during workouts. Socks with arch support may be cushioned in this area as well to provide extra support. Cushioned socks come in several thicknesses, so it’s important to try them on with your running shoes to make sure they don’t change the fit of your shoe. In general, distance runners may require more cushioning than sprinters, but this is a personal preference.

Compression: Socks with compression features use extra elastane, nylon, or spandex to strategically support areas of your feet prone to fatigue. Compression is often added to the arch area in running socks to provide additional support. 

Seamless construction: Traditionally, socks were stitched together with a prominent toe seam. This bulky line of fabric can cause chafing and even damage toenails over time, so it’s best to avoid. Most running socks are now made with seamless construction that allows for a smoother, less irritating fit. 

How to Get the Right Fit

The best way to make sure you get the right size running sock is to measure your foot. You can do this by standing on a piece of paper and having a friend mark the top of your longest toe and the back of your heel. Sock sizes correspond to the length of your foot in inches, so the distance between these two marks is your sock size. You can also consult online size charts to find the best fit.

Once you know your size, it’s still a good idea to try on a pair of running socks. A pair that fits will cup your heel comfortably, and the arch will fit snugly along the length of your foot. The toes shouldn’t be too tight across. You should be able to pull the fabric forward from the toes a bit, but it should snap comfortably back into place when you release it. 

If you choose no-show socks, make sure the top line of the sock doesn’t rub your ankle bones and that the heel tab reaches high enough to protect the back of your ankle from your shoe. 

Always try on socks with your running shoes to make sure they aren’t too thick or thin for comfort. Your feet shouldn’t slide around inside your shoes or socks as you run, nor should they feel too tight or cramped.

Maintaining Your Running Socks

Once you buy running socks, you can help them last longer by taking good care of them. To protect the fabric and help the socks hold their shape, you should wash them in cold water and tumble dry them on low heat or allow them to air dry. Don’t use chlorine bleach on your socks, as this can damage the fabric and ruin the color. 

Of course, no running socks will last forever. You should replace your socks when the soles become noticeably threadbare, or when they lose their elasticity and no longer grip your foot comfortably and without gapping.

Choosing the right running socks will help you get more out of your exercise routine. Remember to review the features you need and to try on your socks with your running shoes to ensure the best fit for your feet.