If you’re training for a marathon, the last thing you need is a blister slowing you down. While you could run a marathon without socks, it’s not recommended for many reasons, but how do you choose the right pair of socks for marathon running? After all, most marathon runners will take somewhere around four hours (if not longer) to cross the finish line, and a bad pair of socks can be just as harmful to your feet as not wearing any socks at all.
As you consider what types of socks you should wear during a marathon, review our guide to finding the best socks for marathons.
Do Marathon Runners Wear Socks?
Almost all marathon runners wear socks while running a marathon. Without any socks, a marathoner will sweat straight into their shoes and are at a much higher risk of developing blisters. Plus, wearing socks can stop your shoes from smelling too bad after a long run!
Should I Wear Compression Socks for Marathon Running?
Compression socks aren’t necessary for most marathon runners, but they can be beneficial. For example, compression socks increase blood flow, prevent blood clots, reduce swelling, stop cramps from forming, and can improve recovery. Due to these benefits, some runners prefer to wear them even if they don’t have a medical issue. If you have a medical condition that restricts your circulation, makes it more likely your ankles or legs swell, or puts you at a higher risk of developing blood clots, they can be especially useful.
While compression socks can be good for marathon runners, they likely won’t increase your running time. A study from the Journal of Sports Medicine found that wearing compression socks had no significant statistical effect on running performance. As a result, they’re not required for most marathon runners, with some runners finding them too expensive or uncomfortable.
What Are the Best Socks for Running a Marathon?
The best marathon running socks share a few key features that distinguish them from others. Before you decide to purchase a pair of marathon socks, make sure they have the following qualities:
Moisture-wicking, non-absorbent fabric
Always avoid socks made out of cotton and other moisture-absorbent fabrics (e.g., standard wool) when buying marathon socks. Instead, go with socks made with blends of moisture-wicking synthetic materials, such as polyester and nylon, to keep your feet dry all race long. In the winter, go with Merino wool socks, as the material is naturally moisture-wicking, breathable, and temperature-regulating.
Correctly sized
While you run, you don’t want your socks to be too tight or too loose. Too tight socks can prevent proper circulation, and too loose socks will bunch up in your shoes, resulting in an uncomfortable running experience. Go with socks that are sized for your feet and tight enough to stay in place but not so tight that they feel like they’re pinching your skin.
Breathable and temperature-regulating
Even in the winter, socks that trap heat aren’t good for marathon running, as they’ll cause your feet to overheat and sweat more. Like moisture-wicking socks, breathable and temperature-regulating socks are primarily made from synthetic materials or Merino wool. Besides paying attention to material, look for socks with strategically placed vents at the top of the socks for greater breathability.
Ankle tabs
If you prefer to wear no-shows or other low-cut socks while you run, you’ll want them to have ankle tabs. The downside to shorter socks is that they often expose your ankle’s skin to your shoes, resulting in increased friction that will irritate your skin and eventually cause a blister. Ankle tabs solve this issue by putting a protective barrier between your skin and the shoes without requiring you to wear a longer pair of socks.
Seamless toes
While a sock with seams in its toes usually won’t be a problem during a short run, they’ll rub against your toes and irritate them during a full marathon. In contrast, socks without seams in the toe area will prevent this irritation and help you stay focused on the run rather than on your toes.
Anti-blister design
Another feature to look for in high-quality marathon distance running socks is a double-layer construction. Double-layer socks offer the best in blister prevention due to their unique design. While the outer layer absorbs friction, the inner layer of the sock wicks away moisture and cools your feet in the process. By reducing heat, friction, and moisture, these socks neutralize the three main causes of blisters and significantly reduce the likelihood of getting one while wearing them.
Should I Wear Brand-New Socks on Race Day?
While fresh socks might seem nice, there is a good reason to break them in before a marathon run.
Tony Mendez, a frequent runner of marathons and ultra-marathons, has this advice:
"Just like other pieces of running gear, you should train with your marathon socks - before marathon day - to ensure they are right for you when you go for 26.2 miles."
Choose Wrightsock for the Best Running Socks for Marathons
If you want a pair of anti-blister marathon socks that will keep your feet comfortable and blister-free all marathon long, Wrightsock can help. Our patented double-layer socks are made in America, backed by a blister-free guarantee (we’ll give you your money back if you get a blister wearing them!), and offer top-tier performance and durability.
Some of our most popular marathon running socks include our CoolMesh and Endurance lines of socks, as they’re specifically designed for long-distance runners.
Check out our full selection of running socks today!
