Say ‘Goodbye’ to Sweaty Feet and Blisters With These Socks For Runners
While the saying “don’t sweat the small stuff” is typically quite true, in this case, the devil is in the details—the blister preventing details—and this little addition of comfort and thoughtful design can keep you on your A-game whilst keeping to your exercise routine.
- Kayla Lightfoot, Kayla Lightfoot is an RRCA certified running coach who has been running for over 25 years.
- LaTisha Switzer, LaTisha Switzer is a STRIDE certified run coach from San Diego, CA.
- Liz Ferguson, Liz Ferguson is STRIDE certified run coach in Austin, TX.
Best running socks at a glance
- Best overall: Balega Hidden Comfort Socks ($18)
- Best lightweight: Swiftwick Aspire Zero ($15)
- Best no show: Feetures Elite Max Cushion No Show Tab ($18)
- Best sweat wicking: Nike Multiplier ($18)
- Best quarter length: Stance Run Quarter Socks ($20)
- Best ankle: Bombas Performance Running Ankle Socks ($17)
- Best compression: CEP Tall Compression Socks for Recovery ($30)
- Best breathable: Nike Spark ($18)
- Best everyday: Adidas Women's Superlite Badge Of Sport No Show Sock (6 Pack) ($25)
- Best arch support: lululemon Power Stride Anti-Stink Ankle Sock ($14)
- Best bang for your buck: Saucony Women's Performance Heel Tab Athletic Socks ($11)
What to look for in a running sock
According to run coaches, there are certain key things to look for in a good pair of running socks. First and foremost, the sock fit is essential. Liz Ferguson, a STRIDE certified run coach in Austin says they should stay in place when you run and you don't want them too baggy or too tight because both can cause blisters. LaTisha Switzer, another STRIDE certified run coach from San Diego suggests looking for socks that have a "show tab" (an additional piece of fabric on the back of the sock), which helps prevent the sock from slipping or the shoe from rubbing on your ankle. "A must feature for me is an anatomical design of Right/Left, allowing the sock to really hug your foot," says Switzer, who also likes polyester socks because cotton ones can be too thick and are more likely to slip off the heel.
What to avoid in a running sock
Kayla Lightfoot, an RRCA certified running coach, advises to avoid cotton socks. "Cotton absorbs an insane amount of moisture. Each foot has about 125,000 sweat glands. Feet produce a lot of sweat! Cotton absorbs that moisture/sweat and holds it against your skin. This can cause chaffing and blisters," she says. Instead, moisture-wicking materials can help move sweat and moisture away from the body. She also recommends getting seamless socks, which "help reduce the likelihood of developing blisters."
What materials to look for in running socks
If you're logging some miles, you're definitely not going to want to do it in damp socks. Ferguson says to look for running socks that are moisture-wicking/breathable, which is important since feet sweat a lot when you run. You should also find ones that are seamless to reduce the risk of blisters, and cushioned, which is important to foot health especially if you are running longer distances or on different surfaces such as roads and trails. "Personally, I also like a sock that has a slight compression in it when running to improve circulation and keep your feet energized," adds Ferguson.
What kind of cushioning should a running sock have?
Every runner is unique, so the right amount of cushioning will vary from individual to individual. "Basic cushioning is necessary in key areas where runners experience impact (heels, ankles, forefoot)," says Lightfoot. She adds that all running socks are built to cushion these areas, so extra cushioning is a personal preference.
Ahead are some picks to keep your feet happy, healthy, and dry during your next run.
Best running socks for women
These socks are Ferguson’s go-to, everyday sock for long and short runs. They’re cushioned, seamless, and moisture-wicking. They have mesh ventilation panels to keep your feet cool, and a reinforced toe and heel tab to make sure they don’t slip. They also come in a variety of colors colors.
Materials: 84% polyester, 11% nylon, 3% neofil, 2% elastane
Cuff height: No show
Cushioning: Plush
Pros
- Cushioned
- Breathable and moisture-wicking
- Seamless to help prevent blisters
Cons
- Unisex sizing
Swiftwick is another recommendation from Ferguson. The Aspire Zero socks are thin no-show socks with compression and arch support built in. They have some minimum cushioning but maximum breathability as well as a seamless toe box.
Materials: 55% nylon, 40% olefin, 5% spandex
Cuff height: No show
Cushioning: Light
Pros
- Arch support
- Compression
- Moisture-wicking and quick-drying
- Seamless toe to help prevent blisters
Cons
- Unisex sizing
Switzer is a fan of Feetures socks, saying their targeted compression is specific and provides the right amount of support and have a seamless toe to eliminate irritation. This Elite pair also has an anatomical fit (a sock designed for left and right foot each).
Materials: 74% polyester; 21% nylon; 5% spandex.
Cuff height: No show
Cushioning: Plush/max
Pros
- Anatomical fit
- Targeted compression
- Seamless toe to help prevent blisters
Cons
- On the pricier side
These Nike socks have arch support (via an archband on the mid-foot), giving them a supportive and snug fit, says Switzer. They’re also sweat-wicking and have linked toe seams.
Materials: 56% polyester, 39% nylon, 5% spandex
Cuff height: No show
Cushioning: Light
Pros
- Arch support
- Sweat-wicking
- Snug fit
Cons
- Unisex sizing
- On the pricier side
- Toebox isn’t seamless
Switzer also recommends Stance socks, which have great features and fun colors and designs too. These quarter length run socks sit above the ankle and are lightweight and treated with a technology to wick away sweat and help eliminate odor-causing bacteria.
Materials: 62% nylon, 28% polyester, 6% combed cotton, 4% elastane
Cuff height: Quarter-length
Cushioning: Light
Pros
- Sweat-wicking
- Light cushion
Cons
- Unisex sizing
Recommended by Ferguson, Bombas makes running socks in different heights. These ankle socks use the brand’s HexTec construction that’s breathable and moisture-wicking, and has a honeycomb support system for your arches. The socks are also ergonomically contoured for your left and right foot, and for every pair purchased, one is donated to a shelter, nonprofit, or organization around the country.
Materials: 51% polyester, 33% nylon, 12% cotton, 4% spandex
Cuff height: Ankle
Cushioning: Strategic zone
Pros
- Ergonomically contoured
- Sweat-wicking
- Strategic zone cushioning
- Seamless toe
Cons
- On the pricier side
While the right socks are important during your run, the right ones are also important after. Ferguson recommends CEP compression socks, which go over the calf, for recovery after a long or hard run. They use infrared and compression technology to improve circulation to decrease soreness in muscles and aid in recovery, and are moisture-wicking, cushioned, and have anatomical footbeds.
Materials: 85% nylon, 15% elastane
Cuff height: Knee-length
Cushioning: On heel and achilles
Pros
- Compression for recovery
- Anatomical footbeds
- Sweat-wicking
Cons
- Only for recovery
- On the pricier side
The combination of solid padding (but only in the areas that count), a snug fit, and thoughtful tab design make these lightweight, supersoft, comfortable socks a runner’s delight. Ranging in sizes from a Women’s 5.5 to a Men’s 16, there’s a fit for practically every foot.
Materials: 93% polyester, 7% spandex
Cuff height: No show
Cushioning: Medium
Pros
- Snug fit
- Sweat-wicking
- Ventilated mesh top
Cons
- May be too thin for anyone who likes more cushion
Soft, simple, super comfortable, and among the most affordable options out there, Adidas really comes through with their no-show socks. For quickie workouts in comfortable shoes, walks, and even just everyday use, these sneaky socks are as much a style choice as they are a practical purchase.
Materials: 97% polyester, 2% spandex, 1% natural latex rubber
Cuff height: No show
Cushioning: Light
Pros
- Arch support
- Moisture-wicking
- Cushioned
- Good bang for your buck
Cons
- No seamless toe
- No show tab
Where to even begin with these? Perhaps with the incredibly silky material, or maybe the arch support and “ergo toes” design, or even the anti-stink yarns to inhibit bacterial growth and… well, stink. The entire collection of lululemon’s Stride socks are impeccably designed, but these, in particular, are one of our favorites for a variety of activities and workouts.
Materials: 95% nylon, 5% elastane
Cuff height: Ankle
Cushioning: Light
Pros
- Foot-specific design
- Cushioned
- Arch support
- Seamless toe
Cons
- Thinner sock
If you’re looking for running socks to last you the week and then some, these Saucony socks will keep your feet covered. Available in a set of eight or 16 pairs, these lightweight socks have a heel tab, mesh ventilation for breathability, a toe design to reduce friction, arch support, and targeted cushioning in high impact ares.
Materials: 95%polyester, 2% spandex
Cuff height: No show
Cushioning: Light
Pros
- Breathable
- Targeted cushioning
- Heel tab
- Arch support
Cons
- Some reviewers say they slide down
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