I ran in cheap socks for years. Once I made the switch I realized the value of a high quality pair of running socks. They’re especially valuable on long runs or in unfavorable weather. They can reduce friction, prevent blisters, manage moisture, provide cushioning, and regulate temperature. All of this leads to a more comfortable and enjoyable running experience.
Price: A high quality pair will be in the $20 range. A lower quality pair will be in the $2 range, no more expensive than cotton socks.
Materials: Almost all socks are blends of multiple materials. I’m categorizing them based on their primary material.
Polyester
Polyester is a smooth, low friction synthetic material. It’s moisture-wicking, fast drying, and durable. A good pair will have cushioning and a seamless toe box.
My experience: A high-quality polyester sock is my favorite type. It’s what I primarily wear.
Nylon
Like polyester, nylon is a synthetic moisture-wicking material. Nylon socks are very durable and quick drying. They’re usually lightweight.
My experience: I have a few pairs of lightweight nylon running socks. I like them. They provide a barefoot feel and have no cushioning. My shoes feel loose because the sock is thin. It’s definitely a different feel, and they’re nice for hot days. My only issue is that they’re difficult to put on and take off.
Cotton
Cotton is a natural breathable material, but it’s not recommended for running because it absorbs and retains moisture. That can lead to blisters and chafing.
My experience: I’ve ran in cotton socks a lot. I actually like how they feel as long as they’re dry. Once they get wet (excessive sweat, rain, snow) they become problematic.
Waterproof Socks (nylon, elastane, and other materials)
These are good for running in the rain or snow. Anyone who’s ever run a long race with wet feet knows it’s not a pleasant experience. They’re much thicker than a normal sock. If you fill them with water, they’ll blow up like a water balloon.
My experience: I have a pair that I run in sometimes, they’re nice to have for other activities as well. They feel a lot different because they’re so thick, but they fit in my shoes fine. They work great and keep my feet completely dry. The downside is that they’re not breathable at all and have a bulky feel. An alternate option is to buy water resistant shoes.
Toe Socks
Toe socks isolate each toe so there is no skin to skin friction between them. That prevents blisters. It also gives your toes more freedom of movement because they aren’t scrunched together.
My experience: These do prevent blisters and give the toes more freedom of movement. The only downside is that they’re difficult to put on.
Compression Socks
Compression socks are longer and usually extend to just below the knee. They apply pressure to the legs, which supports muscles and promotes blood circulation. They can also aid in recovery after a run by reducing swelling and inflammation.
My experience: I see a lot of runners wearing these at races, so I assume they help. I don’t notice any type of improvement from wearing them. I prefer to wear shorter socks, especially when it’s hot outside.
Merino Wool
Unlike polyester and nylon, Merino wool is a natural material. It’s soft, breathable, and moisture-wicking. They make a thick version for cold weather and a thin version for warm weather.
My experience: This is the only sock type on here that I don’t own. I never bought them because I never had any reason to replace my polyester socks.
Other Sock Info
- Follow the care instructions to preserve them, cold water is usually recommended for athletic wear.
- Apply petroleum jelly between your toes if you get blisters, if that doesn’t work you can try toe socks.
- Short socks are fine, but they should be big enough so your shoes aren’t touching your skin.
- Sock length comes down to personal preference. I like short socks in warm weather and long socks in cold weather.
