The best running socks in 2024, according to experts
Experts recommend choosing merino wool over cotton — even in warmer climates.
Balega UltraGlide No-Show Tab
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$18.00
Best compression socks
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$19.95
Our experts agree that there’s a certain amount of personal preference involved with choosing the best running socks. But to help you identify the best ones in an endless sea of options, we asked them to weigh in on the fabrics, features, and cuts most likely to protect and support your feet during a run, whether you’re working toward your first 5k or 10th marathon.
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Sonaike recommends Balega’s running socks as one of the more technically advanced options on the market. “They studied runner’s biomechanics and then created a sock to support that,” she says. The UltraGlide No-Show socks are entirely seamless to prevent blisters and sore spots and are designed with ventilation panels to help keep feet cool. I particularly like the anti-blister tabs at the back and front of the sock, which provides a comfortable no-show alternative to ankle and crew socks.
Fabric: 78% drynamix® recycled polyester, 20% nylon, 2% elastane | Compression: arch support | Sock height: no-show | Sock cushioning: light | Moisture-wicking: yes
“These are the softest, most highly cushioned socks I own,” says NBC Select reporter Zoe Malin, who runs between 28 and 35 miles per week. “They’re not super thick, so they don’t make my shoes feel tighter, and they never make my feet hot, even in the summer. I especially love wearing these socks on long runs when the bottoms of my feet tend to feel the most achy. The extra cushioning really comes in handy when I’m getting up there in terms of mileage.”
Fabric: N/a | Compression: no | Sock height: no-show | Sock cushioning: high | Moisture-wicking: yes
All of Feetures’ socks are designed for an anatomical fit — i.e. socks specific to the right and left foot — and you can really feel the extra snugness. When I ran in this pair for the first time, I appreciated the total lack of bunching or slipping as well as the softness and the mesh weave that kept my feet cool. In addition to the functional features including a cushioned blister tab, targeted arch compression, and seamless toe and heel design, Sonaike also likes these for their aesthetics. “They’re low profile so they fit really nicely into sneakers,” she says.
Fabric: 74% polyester; 21% nylon; 5% spandex | Compression: arch support | Sock height: ankle | Sock cushioning: plush | Moisture-wicking: yes
For full compression, Sonaike recommends Cep socks, which come in various cuts and weights to tailor to your personal preferences. (There’s even a reflective pair for night runs.) If you’re new to compression, these are a great place to start. They’re well-priced and moderately cushioned for extra comfort. The polyamide and spandex blend is not only moisture-wicking, but coated with an antimicrobial silver solution to inhibit the growth of bacteria and odors, according to the brand.
Fabric: 86% polyamide, 14% spandex | Compression: medium (18-20 mmHg) | Sock height: crew | Sock cushioning: moderate | Moisture-wicking: yes
For a wide-calf compression option, Dr. Priya Parthasarathy, DPM, a podiatrist based in Silver Spring, Maryland recommends Wellow’s compression socks. While not specifically designed for running, they still check off many of our experts’ top recommendations since they’re woven from moisture-wicking fabric and have a seamless toe and heel design. The knee-length design is also ideal for runners dealing with shin splints.
Fabric: 76% viscose made from bamboo, 16% polyester, 6% spandex, 2% nylon | Compression: medium (18-25 mmHg) | Sock height: knee | Sock cushioning: plush | Moisture-wicking: yes
Bombas’ signature running ankle socks are lightly compressive and have a tab to prevent blisters from forming. They’re a favorite of Parthasarathy’s for their just-right level of light cushioning and breathability. They also have a seamless toe design to prevent toenail loss.
Fabric: 58% polyester, 23% nylon, 15% cotton, 4% elastane | Compression: arch support | Sock height: ankle | Sock cushioning: light | Moisture-wicking: yes
“These socks are marketed for hiking and trail running, but I’ve also used them for road running and cycling,” says NBC Select reporter Harry Rabinowitz, who typically bike rides about 10 miles per week. “The reason I love them is the mix of fabric: just enough Merino wool to be warm, but not so much that they feel itchy or uncomfortable (since wool usually bothers my skin). They’re slightly cushioned and compressive, but no so much so that I have to think about which shoes I pair them with. They’re machine washable and dryable, though sometimes I hang dry them, as they’re very expensive socks that I want to last for years.”
Fabric: 38% nylon, 24% Merino wool, 22% olefin, 13% polyester, 3% spandex | Compression: moderate | Sock height: mid-crew | Sock cushioning: medium | Moisture-wicking: yes
Wrightsock’s CoolMesh Quarter socks are a versatile choice: They provide light compression for travel, support for hiking, and breathability for running, according to the brand. “They’re very breathable specifically for the summer,” says Sonaike. Compression in the arch helps prevent swelling and slipping and a unique double-layer design helps absorb friction between your shoe and your foot to prevent blisters. (Like Cep, Wrightsock has an anti-blister guarantee for its products.)
Fabric: 70% recycled polyester, 26% nylon, 4% lycra | Compression: arch support | Sock height: crew | Sock cushioning: plush | Moisture-wicking: yes
Parathasarathy recommends Hoka’s run socks for their “really nice and snug” fit. She also likes the seamless toe design for patients to prevent blisters and toenail loss.
Fabric: 37% nylon, 32% polyester, 14% polyester, 14% cotton, 3% elastane | Compression: arch support | Sock height: ankle | Sock cushioning: plush | Moisture-wicking: yes
For cold weather runs, Sonaike likes Smartwool’s running socks, which come in a variety of cuts. “They’re a thin merino wool blend and have specific padding around the toe and the heel [for added comfort],” she says. In addition to keeping your feet warm in colder temperatures, merino wool also does an excellent job at keeping feet cool in the heat, according to our experts, making these a versatile year-round pair.
Fabric: 54% Merino Wool 41% Nylon 2% Recycled Nylon 3% Elastane | Compression: Light | Sock height: Ankle | Sock cushioning: Targeted | Moisture-wicking: Yes
“I love a bright sock that comes up to my calf, which is why I like the New Balance Running Stripe Midcalf Sock,” says Mura. “It comes in various colors and is made of polyester to keep my feet feeling good for the run, whether that is a 5K or a marathon.”
Fabric: Polyester | Compression: Light | Sock height: Crew | Sock cushioning: Light | Moisture-wicking: Yes
Finding the best running socks will likely involve considering personal preferences (i.e. style, cut, level of cushioning, etc.). To help guide you, our experts recommend the following:
Choosing a synthetic or wool-blend sock is about more than just temperature and moisture regulation. It might also help prevent foot infections. “Because cotton retains moisture, it increases your risk of blisters,” says Grant. “Having moisture inside a running shoe for prolonged periods can also increase your risk of even developing athlete’s feet or fungus.”
All three doctors we spoke to for this story noted the importance of compression for running socks in helping to reduce swelling and pain. But what’s the ideal level of compression? It’s a matter of personal preference, says Grant, but for most runners without medical conditions affecting circulation, 15-18 mmHg is plenty.
When deciding the best cut for your personal needs, Grant recommends considering your pressure points. Are you prone to blisters on the back of the heel? Ankle socks or no-show socks with blister tabs are safe bets. Are you prone to slippage from your socks? You may want to opt for a taller crew sock. If you’re battling shin splints, knee high compression socks can provide added support.
The level of cushioning in a running sock will affect its temperature control ability, says Grant. Ultrathin socks can actually make your feet sweatier as they’re less able to wick moisture and that can cause cold feet.
If you notice any of the following signs, it’s time to replace your socks:
Sometimes the socks with the most rave reviews just don’t work for your individual foot mechanics. Here are the signs that a running sock isn’t working for you, according to Sonaike:
At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.
Macaela MacKenzie is a journalist and former Glamour editor who has covered fitness and wellness for over a decade. For this article, MacKenzie spoke to three podiatrists and a trainer for New York Road Runners. She also drew on her personal experience as a distance runner.
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