How to Choose Running Socks (and Avoid Blisters)
Socks are the most overlooked piece of running gear, and the most common cause of blisters. Here's what to look for.
Material
For most runs, choose socks made from moisture-wicking fibers like synthetic blends, merino wool or bamboo. They move sweat away from your skin, which reduces friction. Cotton-heavy socks are comfortable for short, easy runs and everyday wear, but they hold moisture, so they're not ideal for long or hot runs.
Height
- No-show and low-cut: light and cool for warm weather and fast days.
- Crew: a bit more coverage and warmth, and they keep trail debris out.
- Knee-high compression: graduated pressure many runners like for long runs, travel and recovery.
Cushion
Thin socks give a closer feel in your shoes. Cushioned socks add comfort on long or high-mileage days. If you change sock thickness a lot, check that your shoes still fit well.
Fit
A running sock should fit snugly with no bunching at the toes or heel. Extra fabric folds are where blisters start. If you're between sizes, look at the brand's size chart and go with the size that keeps the heel in place.
A few blister-prevention tips
- Swap sweaty socks for dry ones on very long efforts.
- Keep toenails trimmed.
- Use an anti-chafe balm on hot spots.
- Replace socks when the heel or toe thins out.
Shop running socks, from no-show to compression.