Running socks are an often overlooked but vital running accessory. High-quality sport-specific socks help you move more freely and for longer without pain, discomfort and distraction.

The best running socks have zero play between the feet, socks and shoes. Look for socks that fit your feet and meet your needs by considering:

• Durability – withstand the rigours of running to provide protection and confidence
• Breathability – keep feet dry by wicking moisture to prevent blisters
• Lightweight – remove distractions and feel like there is nothing on your feet
• Performance fit – provide protection in heels and ankles to support feet

Sock Weight

Sock weight refers to the fineness/thickness of the yarn used in the knit. The weight influences the level of softness, support and feeling of bulk.

Options often include ultra-lightweight, lightweight, midweight and heavyweight.

Sock Cushioning

Sock cushioning is created by knit terry loops that provide shock absorption, offer protection in high impact areas, maintain warmth and increase comfort. This softens your footfall, protects the soles of your feet and adds bounce.

Options often include no cushion, cushion and max cushion.

Sock Height

Sock height refers to how high up your foot and leg the sock goes. This is often based on personal preference but also consider your footwear and activity. Higher socks typically provide more protection and warmth whereas lower socks are lighter and less intrusive.

Options often include no-show, quarter and crew.

Running Socks Materials

Good quality running socks are made of technical materials. Avoid cotton as it is less durable, absorbs sweat and leads to blisters.

Typical materials include:

• Merino wool – naturally soft, durable, thermo-regulating, moisture-wicking, fire retardant and odour-resistant
• Polyester – super soft, wicks sweat, keeps feet dry and cool
• Lycra – offers stretch to improve fit and comfort
• Nylon – increases durability

Running Socks Technical Features

The best socks are the ones your feet do not notice. Look for:

• Arch support – elastic keeps sock in place to reduce foot fatigue
• Seamless toe – achieves a flat, invisible, smooth feel at end of sock
• Mesh – channels moisture away from feet to keep them dry
• Targeted cushion – in high-impact zones to increase protection and durability
• Ribbed knit – extra elastic for a shaped, supportive structure to keep sock in place

Running Socks Fit

Sizes are typically based on shoe size. Simply select your regular shoe size but if on the cusp of two sizes, it is recommended to size down. If a sock is too big it can lead to foot fatigue and blisters by bunching or slipping.

Socks are designed to have a snug fit. The more yarn that is knitted into each square inch of the sock ensures a better fit and more durability.

Caring for Your Running Socks

Make sure to care for your running socks. Always wash them inside out and if using a washing machine then wash in cold water on a gentle cycle. Never use bleach and only tumble dry on low but it’s better to hang out to dry.

Invest in a good pair of running socks and your feet will thank you!