Socks for running

Short answer: The sock is the only thing between your foot and the shoe. It decides whether you get blisters, which makes it the most important piece of clothing on a run.

Moisture plus friction means blisters

A damp sock rubs against the skin with every stride, and that is how a blister starts. Dry skin and a sock that stays still mean far less friction. A good pair of running socks is mostly about moving moisture away from the foot and staying in place in the shoe, even on a long run.

No seams across the toes

A seam across the toes is noticeable after two kilometres and painful after five. The toes move against the top of the shoe with every stride, and a thick seam rubs the same spot the whole way. Look for a flat or nearly invisible toe seam, and feel it with your fingers before you run in a new pair.

It has to stay in place

A sock that slides down into the shoe folds over and creates pressure points. The fold usually sits under the heel or at the toes, where pressure is highest. A pair that grips the ankle and foot stays put for the whole run. Pick the right size so the heel sits where it should and the sock is not too long.

Thin or thick

Thickness depends on the shoe. A snug shoe has no room for a thick sock, and the foot gets squeezed. A shoe with a little space can benefit from a pair with more fabric underfoot. Always try the shoe with the sock you plan to run in.

What goes over the sock

A run often starts and ends with a few cold minutes when a soft layer over your T-shirt helps. Take it off once you are warm and put it back on when you stop. A layer that pulls easily over your head makes the change quick. See bamboo sweatshirts for men for before and after.

Change after the run

After a run your socks are wet, and the foot cools quickly in cold shoes. Put on a dry pair before you drive home or sit down. A dry change from top to toe makes the rest of the day more comfortable. Keep a set in your bag. See the full men's range.

Washing and care

Running socks should be washed after every run. Turn them inside out so sweat and skin from the foot wash out. Wash at a moderate temperature and let them air dry. Skip fabric softener. Keep running pairs apart from everyday socks so you can tell when they are worn.

When they are worn out

A sock is worn out when the cushioning underfoot is flat or it starts to slip. The fabric thins under the heel and at the big toe first. Watch those spots and replace the pair before it causes blisters. Many runners return to the same styles. See most popular for men.

Frequently asked questions

What should you look for in running socks

That they move moisture away, have flat seams at the toes and stay put without sliding into the shoe, however long the run.

Why do you get blisters

From moisture and friction together. A damp sock rubs against the skin with every stride, and the heat that builds up turns into a blister.

How often should running socks be replaced

When the cushioning underfoot is flat or they start to slip. Usually after a few hundred runs, depending on how often and how far you go.