Sprint Socks vs. Barefoot Running: Which is Best for Speed?

If you’re starting a sprinting routine or thinking about switching up your footwear for better running performance, you might be wondering if your track spikes and socks are really needed. After all, some sprinters believe they actually run faster while sprinting barefoot, and it can be enjoyable to run barefoot on more forgiving surfaces like sand and grass. As you consider whether running barefoot is right for you, take a moment to learn more about whether you should sprint barefoot to improve your sprinting performance.

Does Barefoot Running Improve a Sprinter’s Performance or Speed?

Barefoot running may help a sprinter’s performance in particular environments, but for the most part, sprinters will want to wear shoes and sprinting socks for safety. Before you make a decision, find out more about the benefits of wearing sprinting socks or going barefoot while sprinting:

The Benefits of Sprinting Barefoot

Barefoot running does have some advantages that could improve a runner’s sprinting performance. The main benefits of barefoot running include:

• Greater sensory feedback: When you run barefoot, you’ll receive more sensory feedback as your feet make contact with the ground. This feedback can assist with a sprinter’s proprioception, which refers to how well the body can sense its movement and position in space. While you sprint, this increased awareness can help you improve your balance and coordination, but it’s primarily helpful for runners who need to regularly change direction.
  
• Stronger intrinsic foot muscles: Sprinting barefoot engages the intrinsic muscles of your feet more than when you run with shoes. This engagement can lead to overall improvements in foot support and stability.
  
• Better foot strike: Running without shoes can improve your foot strike, which helps train your feet to land on the midfoot or forefoot instead of the heel. This more natural foot strike can reduce the impact on your joints while you sprint, which could prevent common running injuries like shin splints or stress fractures.
  
• Similar sprint speed: While barefoot running won’t increase your speed, it likely won’t slow you down. A recent 2025 study found no difference in speed when participants wore shoes or went barefoot in 10m or 20m sprint distances. 

The Benefits of Wearing Sprinting Spikes and Socks

Though sprinting barefoot has some benefits, wearing sprinting spikes and socks tends to be better for most sprinters. The primary benefits of wearing sprinting spikes and socks include:

• Reduced risk of injury due to hazards: When you run barefoot outdoors, your feet will be exposed to a variety of hazards, like sharp sticks, spikey plants, loose rocks, and pinecones. Shoes help to prevent these hazards from scratching or puncturing your feet, keeping your feet safer and more comfortable. 
• Better ankle support: While running barefoot can improve the stability of your feet over time, it takes lots of training. In the meantime, you’ll be more likely to roll your ankle and experience ankle sprains. In contrast, shoes will give your ankles immediate support and reduce the risk of injury.
• Increased comfort: When you run barefoot, you’ll have to do so consistently to build up calluses for sprinting to start feeling comfortable. This discomfort could set your training back and make it less likely that you stick to your routine. In contrast, wearing sprinting shoes and socks will be far more comfortable for most sprinters.
• Fewer distractions: The discomfort of running barefoot can distract you during your sprint and reduce your overall performance. When you sprint, you want to be fully engaged in the run and not distracted by aching feet or an injury from a hazard.
• Improved blister protection: The best sprinting socks will feature a double-layer construction designed to prevent blisters. Double-layer socks wick away moisture, absorb friction, and regulate temperature to neutralize the three main causes of blisters (heat, friction, and moisture). If you’re wearing sprinting spikes that are too tight for double-layer socks, look for single-layer socks with moisture-wicking fabrics, seamless toes, and strategically located vents to lower the risk of blisters.

How to Decide Between Wearing Sprinting Footwear Versus Going Barefoot

If you plan to sprint on sand or another gentle surface, sprinting barefoot does have some benefits over wearing footwear. However, if you like to run on trails, asphalt, or other surfaces that are more likely to cause injuries without proper footwear, we’d highly recommend wearing sprinting spikes or running shoes with double-layer socks.
In general, the improved ankle support, lack of difference in speed, increased comfort, and protection from hazards make wearing sprinting spikes a better option compared to sprinting barefoot.

Do You Wear Socks With Sprinting Spikes?

If you’re wearing sprinting spikes for training or a competition, going sockless doesn’t have very many benefits and can put you at greater risk of blisters. Since sprinting spikes usually have a snugger fit, they can be easier to put on without socks. Alongside being easier to wear, going sockless can make sprinters feel more connected to the ground, but that's where the benefits of not wearing sprinting socks end.
With a thin pair of sprinting socks, you can better protect yourself from blisters, which are more likely to develop if your skin makes direct contact with your sprinting shoes. They also help prevent skin irritation by keeping your feet dry, and they offer additional cushioning for increased comfort. Additionally, wearing socks with your track spikes can keep bad odors from building up in your shoes. Due to these benefits, most people should wear socks with sprinting spikes.

Wrightsock: Single and Double-Layer Sprinting Socks

If you’re looking for a great pair of sprinting socks, Wrightsock has you covered. Our patented double-layer, anti-friction socks are perfect for traditional running shoes, offering exceptional blister protection, temperature regulation, comfort, and moisture-wicking. When you’re looking for thinner socks for tighter track spikes, our single-layer socks tend to be a better option, as our double-layer socks are a bit thicker due to their unique design.

Check out our line of lightweight single and double-layer socks today. If you have any questions or want help choosing the best sprinting socks for your needs, please contact us.