Which running socks to choose?

What kind of materials should running socks be made of?

Synthetic fibres are recommended for running socks : polyester, polypropylene, nylon. Why?

• Synthetic materials are effective at transporting sweat and wicking moisture from the feet to the outside.
• Synthetic materials dry very quickly, which is important after intensive training.
• Elastane fibres ensure a perfect fit and freedom of movement.
• Synthetic fabrics are more resistant to wear and retain their properties for longer.

The best running socks often contain a blend of different materials, combining their benefits. A typical composition may contain 40-60% polyester or polyamide for moisture wicking, 20-30% nylon for durability, and the addition of elastane (around 5%) for a better fit. It can also have up to 30-40% organic cotton or merino wool. Some models, such as the X-Socks Sky Run Two 4.0 for example, have the addition of silver thread with antibacterial properties or zones with extra ventilation or reinforcement, adapted to the specific needs of runners, such as the X-Socks Triathlon 4.0. There are also single-material models (e.g. 95% polyamide or polyester) - these are recommended especially for summer and high temperatures, such as the On Running Performance socks.

While cotton may seem like the first and natural choice, it is not the best material for running socks. Cotton does not retain moisture, but rather absorbs most of it, leading to sweat remaining on the feet or in the socks. Wet socks not only cause discomfort and are heavier, but also increase the risk of blisters and chafing. In addition, the damp environment encourages the growth of bacteria and fungi, which can lead to odour and skin problems. Organic cotton can, of course, be found in running socks, but only if it is mixed with synthetic fibres - avoid socks that have more than 50% cotton in their composition.

In thicker socks, merino wool can be present, which is known for its good heat insulating properties while wicking away moisture - this material works well in sportswear for winter. This also applies to running socks.

What length is the best length for running socks?

Running socks should reach slightly above the upper to provide comfort and stability while running and to prevent chafing. To choose the right length of running socks, consider the following factors.

• For trail shoes, choose longer socks that end above the upper, and for shoes with a low upper, you can choose shorter socks or footies.
• Taller socks are recommended for off-road running, while shorter ones are sufficient for running on level surfaces.
• In cold weather, tall and warm socks will work better. In warmer temperatures, low socks that provide better ventilation will be more comfortable.
• Much depends on personal preference - some runners choose shorter socks for aesthetic reasons and comfort, while others go for longer ones for muscle compression or their distinctive look.

Above all, pay attention to the type of footwear you will be running in. For trail shoes with a high upper, choose socks that end above the upper, mid-calf, to avoid chafing. If you run in shoes with a low upper, such as summer or tarmac running shoes, you can choose socks that end behind the ankle or even the foot.

Protection from chafing is also important**,** especially during long training sessions. Higher socks will protect you against chafing caused by trousers or leggings, which is especially important on colder days when you are running in ankle-length trousers. Higher socks are also great for off-road running, as they will protect you from scratches caused by rocks and branches. When running on level surfaces such as asphalt or treadmills, shorter socks may be sufficient.

Personal preference also plays a key role - this includes both running technique and how you feel when you’re wearing a particular type of socks. Some runners prefer short socks for aesthetic reasons or because they feel better in them, while others choose longer ones as they ensure extra compression of the calf muscles (which gives better performance during the run and faster recovery afterwards) or their distinctive appearance. These individual preferences are often formed through experience and experimentation with different types of socks.

Therefore, it is best to have several pairs of socks of different lengths in your wardrobe and adapt them to your specific situation. It is worth experimenting with different lengths in different conditions to find the solution that works best for you. Every runner develops their own preferences over time and knows exactly what they feel best in.

How to choose the thickness of running socks?

Running socks usually come in three basic thicknesses, each with its own use.

• Thin socks are ideal for summer and high temperatures. They have minimal cushioning and provide maximum breathability for the foot. They work well with shoes with good shock absorption and for shorter runs on tarmac. Remember,, that they offer the least protection against abrasion and may not be sufficient if you have thin skin and sensitive feet.
• Mid-thickness socks are the most versatile and are especially recommended for beginner runners. They offer a good compromise between breathability and protection. They have cushioning in strategic areas (heel, midfoot, toes) to reduce the risk of blisters. They work well for most of the year and in a variety of running conditions.
• Thick running socks, on the other hand, are mainly used in winter and for off-road running. They offer the best protection against abrasion and the highest level of cushioning. They are great for difficult, demanding trails and long runs. Their disadvantages are less breathability and the possibility of overheating feet on warmer days.

For beginner runners, mid-thickness socks are the best choice, as they are a compromise between breathability and abrasion protection. Over time, as you get to know your needs and preferences better, and improve your technique, you can try running socks with less or more thickness and see which you are more comfortable in.

How to choose socks to prevent abrasions?

Well-fitting running socks prevent chafing, which is important for beginner runners and those returning to running after winter. The first thing you need to do is get the sizing right - running socks that are too loose will wrinkle, while socks that are too small may put pressure on the foot. In either case, you may end up with chafing.

Moisture wicking is equally important here. A wet sock significantly increases the risk of blisters and chafing, which is why synthetic materials that effectively transport sweat to the outside work so well here. Choose socks with ventilation panels, which further promote air circulation.

The proper support of the sock on the foot also plays an important role. Models with an elastic band around the metatarsal prevent the sock from shifting during running. Some models also have an anti-slip zone inside, which further stabilises their position on the foot.

Nowadays, running socks are manufactured with modern technologies that help both ventilation and a perfect fit to the foot - such socks are for example X-Socks, Winter Run, Trail Run or Run Speed Two 4.0 models.

Remember also to take proper care of your socks. Even the best-fitting socks can start to cause chafing if they lose their properties through improper washing or too much use. You can wash most garments made of synthetic materials, including running socks, on gentle programmes and at temperatures up to 40°C. They can also be washed by hand using grey soap or mild powder. You will find all the information on this in the leaflet that comes with your specific sock model. Washing according to the instructions and following the manufacturer's recommendations will help maintain their properties.

Seamless socks

Traditional seams are often a source of chafing or at least discomfort, so choose seamless socks or socks with flat seams, especially in the toe area. Some manufacturers use special anatomical stitching to further improve the fit to the shape of the foot. Seamless socks will significantly improve the comfort of your sport.

Summary

Running socks are an unobtrusive but crucial part of any runner's outfit. The right ones will keep you comfortable, protect your legs from scratches from rocks and small branches, make you more comfortable while running and wick away moisture effectively. They prevent chafing, all of which contribute to your performance and overall enjoyment of running. Below, we also suggest socks with seamless construction and special anatomical stitching. In addition to socks, also choose the right running accessories.