Socks may often get overlooked as a basic need when it comes to your running kit. But finding a supportive, cushioned and comfortable pair that’s designed for running is the key to keeping your feet happy – and able to go the distance.
When you consider your running kit, you probably think first of your shoes, then your apparel. But what about your socks?
As a keen runner, I had never paid much attention to them. But after wearing too-thin, low-rise anklet socks for a longer-than-usual run, I was blindsided when I got red, raw blisters that put me on forced rest for more than a week.
The culprit was my poor choice of socks, a seemingly innocuous but often overlooked part of a runner’s arsenal.
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“The right socks are really important,”explains Gold Coast podiatrist Sarah Sweeney, who runs her own namesake clinic. “Even more so for people [who are] running… due to the increase in load going through your feet and the amount of sweat your feet produce.”
And that’s not all – poor sock choices can put your feet at risk of other issues. “The wrong socks can cause blisters, as they’re not stopping excess friction,” Sweeney tells Body+Soul. “A sock that’s too tight can contribute to leg cramps, cut off circulation or cause a wound.
If socks aren’t made of the right materials [such as moisture-wicking bamboo or polyester], they can increase the risk of developing tinea, dermatitis and other skin/fungal problems and cause the feet to smell. If socks are too thin, blisters may occur. If socks are too thick, shoes can become tight, causing corns, ingrown toenails and pain.”
A balance between cushioning and comfort is key, adds Sweeney, pointing out that a more cushioned sock will be thicker and make shoes feel tighter, so you’ll need to compromise on less padding to avoid “pain, swelling and injury to the toenails”.
But when you get this balance right, you’ll be able to really hit your stride.
How to choose the right running socks for you
Podiatrist Sarah Sweeney offers tips on choosing socks that can help you go the distance
You may not realise it, but there’s a big difference in the types of socks on the market. Here’s what to consider to get the best out of your running and to help protect your feet:
Height
Some people prefer a low-cut sock as they feel it’s less constricting at the ankle when running, whereas others like higher socks as they give the ankle more compression, helping with blood flow.
Padding
Socks with toe and heel padding give more cushioning when you’re exercising.
Material
Cotton should generally be avoided as it holds onto water and can increase the chance of blisters. Bamboo, polyester or merino wool socks will wick away the moisture and reduce the risk.
The best socks to stay pain free on your next run
Balega Blister Resist Quarter, $34.95, amazon.com.au
2XU Vectr Cushion No Show Compression, $29.99, 2xu.com
Lululemon MacroPillow Women’s Tab Run, $25, lululemon.com.au
Falke Hidden Dry Running, $22.95, purerunning.com.au
Lightfeet Elevate01, $30, lightfeet.com/au
Feetures Elite Light Cushion No Show, $29.95, thetrail.co
Smartwool PhD Run Ultra Light Low Ankle, $29.95, thetrail.co
Icebreaker Women’s Merino Run+ Ultralight Micro, $29.99, icebreaker.com/en-au
On Running Mid, $26.95, on-running.com/en-au
Nike Multiplier Running Ankle, $25, nike.com/au
