Are Socks Important for a Long Run?
By K10 Patel / Nov 12th, 2023
The short and simple answer is yes. Here are four reasons I believe that socks make an impact on long runs. I consider five miles or more a long run.
1. Temperature
On long winter runs, it is preferred to keep your feet warm. Running socks made from the typical running-type materials would help regulate the temperature on your feet. It would also have a similar type of effect on warm spring/summer runs considering socks would keep your feet cool in warmer weather.
2. Blisters/Friction Reduction
Getting blisters on long runs due to having too much of a gap between the big toe or pinky and the forefoot of the running shoe can create a recurring friction movement which can get uncomfortable.
Now imagine that uncomfortable movement back and forth between your big toe and side/front of the shoe with no socks on – Eventually a blister will appear with possible bleeding depending on how sensitive your skin is and how long of a run you are on. Socks can protect against your feet getting blisters or prevent chafing, especially in areas where your shoes rubs against your skin.
3. Moisture Management
Running socks are usually designed to help keep your feet dry. Most branded socks will wick moisture away from your feet. Cotton has the opposite effect where it absorbs all the moisture, this is why running socks are not made from cotton (or very little percentage of cotton). Most running socks are typically made from some mixture of elastane, polyester, nylon, and in the case of the Balega brand, Drynamix, which is a patented moisture-wicking yam material.
4. Cushioning Support
Most branded running socks come with extra padding in specific areas of the sock. This is a big benefit for most long runs since it reduces fatigue and assists the running shoe in absorbing impact.
What Type of Socks Should I Wear?
When choosing socks for a long run, it is important to pay attention to the weather to ensure that your sock selection is appropriate. For example, for runs on colder days when the temperature is below freezing, I prefer long compression (<15 mmHg) socks. The reason for the low mercury millimeter rating is because I prefer socks that provide a modest compression fit – Something that is not too firm and not too loose, so I stick to the low range end of the mmHg.
I would consider anything over 20 mmHg, a firm compression fit. You need to try on a few of these compression socks and see how they feel while you are running to better gage what you like (modest compression or firm).
Compression socks can be especially useful when you have any sensitive areas such as the ankle, arch of foot, or even ACL. Compression socks can also reduce muscle soreness after the run. As is the case with all running socks, compression socks are no different when it comes to materials (technical synthetic materials are used so that sweat does not get trapped against your skin).
Does Sock Height Make a Difference?
There is no wrong answer to the compression, crew, quarter, ankle, or no-show sock type, as long as you are comfortable wearing the sock type you selected for your distance running.
Compression Socks – Go all the way up and stop just below your knee.
Crew Socks – Go past your ankles and sit between mid-to-upper calf
Quarter Socks – Go past your ankles and stop just above them
Ankle Socks – Go up to your ankle
No-Show Socks – Expose your ankles and cannot be seen when wearing shoes
For milder temperature days, at least a medium cushion ankle or quarter sock is recommended. Shorter runs of less than five miles can be completed with light cushion socks, however, anything over five miles should be medium (or heavy) cushioned socks. A few of you may prefer quarter socks which provides the benefit of not allowing sweat to drip down into the shoe and a little extra cushioning above the ankle, however, if you are like most runners (including myself), no-show and ankle socks are preferred especially for summer long runs.
A lot of running socks have the their interior repel against moisture, while the outside may attract moisture. Some socks will have the medium to heavy cushioning at the heel and toes, while most will have the extra padding along the full length underfoot. The top portion is usually designed for your feet to breathe.
What Are Some Good Running Socks I Can Buy?
I’m a big fan of Balega and Feetures and have plenty of different socks by those two reputed brands. Some call me crazy to spend between $15 to $20 on one pair of socks, however, that is the going price with most brands for a good pair of running socks.
Here are some distance running sock recommendations:
- Balega Enduro (Difference heights and cushions available)
- Feetures Elite (Ultra Light, Light, or Max)
- Balega Silver Compression Fit
- Balega Hidden Contour
- Balega Blister Resist
- Feetures High Performance
- Feetures Merino 10
The above seven sock types are simply my recommendations, however, there are numerous other brands out there that product high quality running socks such as Bombas, Comrad, Nike, Merrell, Injinji, and Swiftwick.
How Long Do Running Socks Last?
Typically, running socks should be replaced every six months, but this all depends on how much you use them and the sock materials. Thicker socks tend to last longer since they have more material. Also, good running socks will have tight stitching making them more durable. Any running socks with cotton in the materials will tend to degrade faster than made from non-cotton synthetic material.
Polyester, elastane, and nylon have the highest abrasion resistance with acrylic, bamboo, spandex, lycra, and wool having anywhere from a medium to low abrasion resistance. Good running socks will have high percentages of the materials that have high abrasion resistance. If you are using running three times a week and rotating between three pairs of good running socks, all three pairs should last up to six months before needing to be replaced. If you use your running socks for daily use, then they may wear out faster. Also, if your socks have holes in them, it would indicate time to throw them away.
Bottom Line
Overall, socks definitely matter for a long run. Light cushioned socks or even non-running socks may be good enough when you run three miles or less, however, if you are running more than 5k or even long runs (>5 miles), the sock type, sock length, and sock material may affect your feet while running.