Given that a few running nuts out there hit the streets without wearing shoes, it shouldn’t be too much a surprise to learn that some runners choose to run without socks. You used to see a lot more of it than you do now, in part because that’s how Jim Fixx appeared on the cover of his famous book, The Complete Book of Running. But most runners have learned that they’re probably going to be more comfortable if they run in socks. The inside materials of shoes can chafe unsocked feet during a run. And your running shoes probably smell nasty enough without sweat pouring right into them from otherwise uncovered feet!
There’s certainly no lack of socks to choose from. That broad selection is good, because you’re going to go through running socks like no other item of running equipment, shoes included. The good news is that you can find high-quality socks for running for just a few dollars a pair, although, as with everything else in running apparel, you can pay three or four times that much if you want top-of-the-line stuff.
I run in pretty basic, low-cut, white socks. As with shoes, the most important features are fit and comfort, not high-tech claims. Socks are usually available in two to four sizes. Make sure you wear the size that fits your foot. Wearing a sock that’s too loose or too tight is as bad as wearing a shoe that’s the wrong size. How thick a sock you run in depends on what’s most comfortable to you. Some runners like extremely thin socks because they like to feel the road when they run. (These are probably the people who used to run without socks.) On race day, especially, many runners want as little sock as possible. But sometimes, socks that are too thin will slip around inside a shoe. This can lead to blisters and can detract from a shoe’s stability. Other runners are from the more-is-better school and like a thicker sock because it provides more cushioning. But if your socks are too thick, they can make your shoes too tight and inhibit your normal biomechanics. Runners who have more than one pair of shoes will sometimes wear different thicknesses of socks with different shoes. This strategy makes sense, given the importance of a sock fitting just right within a shoe. You might see socks specially marketed as running socks. What this usually means is that the socks have extra padding across the ball of the foot, toes, and especially in the heel area. This extra padding cuts down on shock and protects important areas that can blister. There’s also usually padding or a tighter area through the arch to allow the shoe to fit more closely and add better arch support. Some runners don’t like this feature because they think it feels too constraining. Again, you should go with what feels best to you.
As with other pieces of running apparel, socks come in many other fabrics beyond the old standby cotton. Cotton is a fine choice for colder weather running—it’s very comfortable, and you probably won’t be sweating so much that the sock will absorb much moisture. But when it’s warmer, cotton can cause problems. Once the cotton fibers become saturated with moisture, the socks might bunch up inside your shoes and cause blisters. It’s just not a whole lot of fun to be running down the road on a hot day and feel your wet feet squishing around in your shoes.
Socks made of synthetic fibers are usually better about wicking moisture away from your skin. The most commonly used synthetic fibers in running socks are acrylic, polypropylene, and CoolMax. Sometimes these fibers are blended with cotton, and sometimes they’ll make up the whole sock. Polypropylene and CoolMax socks work well year-round. In the heat, they keep your feet drier, and when it’s cold, they keep your feet warmer by keeping moisture away from the skin. But these socks are more expensive than cotton or acrylic blends and often aren’t as durable. That’s especially true if you ignore the instructions that come with these high-tech socks and throw them in the laundry with your old cotton tube socks.
How long your sock should be is completely up to you. You don’t often see runners in over-the-calf socks anymore because these can feel as though they’re inhibiting your motion. But as for the other main options—roll-down, quarter-length, or crew—go with whatever works best for you. You might want to go with a slightly longer sock in colder weather just so you can be sure that your pants or tights more than cover the top of them.
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