Keep blisters at bay with these tested trail running socks
While most runners know to avoid standard cotton socks from high street fashion brands, a good pair of running socks has more going on than just a higher price. The best running socks provide the right balance of cushioning and support, reducing the risk of blisters and hotspots by minimising friction and moisture build-up. They do this with high-quality materials that wick sweat, have targeted venting and compression, and are reinforced at high-abrasion areas.
Trail running socks take this one step further, with multiple options for underfoot cushioning. Amid that broad swath, the best socks for trail running are whichever ones provide the right amount of cushioning for your preferences, home climate and terrain and trail shoes. They also come in a range of heights, from no-show to crew. Some runners prefer models with a taller cuff to help keep debris out of their shoes. Here are our top choices for trail running socks for this year.
For more gear recommendations, check out our picks of the best compression socks and waterproof jackets.
What to consider
Look for zoned mesh depending on the conditions
Most trail running socks include zoned mesh, which facilitates breathability through looser and thinner mesh panels that enhance airflow and ventilation in areas prone to heat and moisture build-up. This targeted design promotes efficient moisture wicking and faster drying, keeping feet cool and dry. This helps regulate foot temperature, reducing the risk of blisters, discomfort, and stink.
Runners in hot climates should prioritise socks with this design, which have active zoning that allows breathability and creates structure and support, including less material over the top of the foot with added structure for support, and thicker cushioning around the toes for both padding and abrasion-resistance.
Cuff height
Socks come in a lot of heights, from no-show to knee-height compression socks. For trail running, we recommend a quarter or full crew to keep debris out of your shoes without feeling too constricting. Within that range, we'll opt for lower socks for hot weather and taller socks for overgrown trails.
No-show
The top of this cuff sits below the ankle bone and is barely visible above the collar of a running shoe. These socks aren’t our top pick for super dirty or dusty trail runs, but they can be good for hot days where you're not worried about debris. These work best when the socks have a tab, which helps keep them from sliding down into your shoe.
Ankle
The top of the cuff sits right on the ankle bone. These socks provide a little more protection and pair well with lower trail-running gaiters, which sit right around the same height. These also work best when the socks have a tab or stretchy cuff.
Quarter
Sometimes called micro-crew, these socks have cuffs that fully cover the ankle bone. These are our top pick for trail running, as they aren’t too tall to feel hot, but they do provide enough protection for most trails from abrasion and sand or debris.
Crew
These are usually the longest socks you’ll see for trail running, unless you’re opting for a compression-style, which have its place. For crew, the top of the cuff sits at (or slightly below) the middle of the calf, and provides the most protection against dirt and debris along with scratches if you find yourself bushwhacking.
Level of cushioning
Trail running socks come in a few different levels of cushioning. Most runners prefer a moderate amount to balance comfort and protection without adding excessive bulk, providing adequate shock absorption to handle rough terrain while maintaining a responsive feel for better performance. But it can be good to have a few options to hand, depending on your outing.
No cushion
Non-cushioned socks have no additional padding in the sock fabric. These are good for shorter runs, super hot climates, or anything where you won’t be pounding. If you wear highly cushioned shoes, you might also prefer these socks.
Light cushion
The sock material is thicker underfoot with reinforced fabric, but it still leaves a pronounced feel for the inside of a shoe and can have a more agile vibe than heavier pairs.
Medium Cushion
This is our top pick for trail running. These socks have additional padding underfoot, plus reinforced toes and heels. They take up a bit more space inside of a shoe, but not enough that you have to adjust the lacing.
Max cushion
The underfoot padding is thick, plush, and immediately obvious in the shoe. Some runners prefer these for long, pounding runs or extra long days on the trail.
Material
Most trail running socks are a blend of merino and synthetic fabrics (including polyester and Lycra). Merino wool is renowned for its moisture-wicking properties, keeping feet dry and reducing the risk of blisters. It also provides excellent temperature regulation in all types of weather.
Lycra adds stretch and durability, ensuring a snug fit that prevents slipping and bunching. If the socks have a higher percentage of Lycra and synthetic, they’ll have more compression and structure. A higher percentage of merino means a softer sock with better odour-resistance.
Price
While you can find cheap multipacks of socks (which work for some runners!), most trail running socks from reputable brands fall in the same price range, and you can expect to spend between £18-24 per pair. It might seem expensive for socks, but it’s worth the investment. And while we typically include a 'best value' selection among our recommendations, it’s hard to find a cheap pair that we trust to keep us cool and blister free.
How we selected
All the socks below have been personally tested by members of the Runner's World team, old and new, and our list includes long-time favourites as well as new releases we've put through their paces.
We've tested these running socks on long runs and race days, and on a variety of different terrains, from rocky mountain paths to sandy savannahs, taking note of comfort, rubbing, durability, breathability and the sweat-factor, as well as how well they wash. The edit below reflects the products we truly recommend.
Smartwool Run Targeted Cushion Ankle Socks
Designed specifically for trail running, this sock has extra cushioning in the form of a tighter knit and thicker material in the ball of the foot and around the heel, helping absorb impact where you need it without creating too much bulk.
The ankle-height cuff is quite stretchy, helping it stay in place without feeling too tight or constricting blood flow, and the sock pairs well with trail-running gaiters. All of the socks on this list are durable, but we can honestly say we don’t remember the last time we needed to replace a pair of Smartwool socks, including these.
The brand’s 'Shred Shield' technology combines a tight weave and durable material blends including a thicker lycra weave for wicking socks that resist abrasion, and these are also reinforced with extra material durability zones for high-impact areas like toes and heels. They also have a blessed achilles tab to prevent sliding down.
Balega Blister Resist Quarter Trail Running Socks
The high percentage of mohair in this ultra-soft sock helps reduce friction you might encounter in socks with rougher fibres like large-weave polyester, making it ideal for blister-prone runners. We choose this Balega for more technical trail runs where our feet might be hitting the ground at odd angles and making the socks rub in weird ways.
The sock has excellent mid-range cushioning with a cuff that sits right at the ankle bone, around the same point as a low-height trail gaiter would hit. The foot-mapped knit provides support with tighter weave around the arch and top of the foot, and the reinforced toe and heel resist holes and abrasion.
This sock wicks well and has a durable fibre combination, but it’s not our first choice for super hot runs, as the medium cushioning and reinforcement can feel a little heavy.
Darn Tough Ultra-Light Cushion Quarter Trail Running Socks
Darn Tough’s lifetime unlimited warranty is one reason to invest in a pair of these socks, but our tester has been hard-pressed to put a hole in one thanks to the reinforced flat-lock seams, durable knit, and high stitch count. The tight stitching doesn’t just help the Run Ultra-Light last longer, it has helped the sock feel softer and less abrasive against our tester’s feet and helps if they end up getting grimy — there’s less space for the dirt to work in.
The arch has light compression for a secure fit and enough support to reduce fatigue, and our tester has been wearing their pair for more than three years without developing holes or excessive wear-and-tear.
Injinji Ultra Run Mini-Crew
Let us introduce you to the humble toe sock. Sure, we'll admit they look a little strange, and they're a bit more fiddly to put on, but nobody will see them when they’re inside your shoe doing exactly what they’re supposed to – preventing blisters. And this pair from Injinji do that brilliantly, eliminating all skin-on-skin contact between the toes.
Designed for ultra running races, the Ultra Run are the brand's thickest toe sock model, with plush cushioning throughout the entire foot and padded toes. At the same time, the sweat-wicking material provides exceptional moisture-management, helping to keep your feet dry. Our tester wore a pair of these every day during a five-day ultramarathon and barely succumbed to any blisters. Let that be a testament to their quality. The five-toe design also allows the toes to splay naturally, leading to greater stability and comfort on the trails.
Additional marks come from the separate men's and women's designs, with the women's boasting a narrower profile that has been specially designed for the contours of the female foot.
The Ultra Run are available in a few different lengths but the mini crew is our preferred option for the trails, finishing just above the ankle and keeping dirt and debris out.
Feetures Merino 10 Max Cush Mini Crew Trail Running Socks
A crew-height sock can feel constricting if it’s made with heavier materials, but this lightweight offering from Feetures combines merino with Tencel fibers to protect without feeling too heavy. My pair of Merino 10 Max has kept my feet warm during cold runs while helping facilitate evaporation if they get wet or I’m sweating. And the sock has mapped fabric with arch support and toe reinforcement.
The light compression helps reduce swelling and also helps the Merino 10 Max stay in place, which in turn reduces chances of blisters. It has a 5-inch-tall cuff, which puts it right in the low part of my calf to keep debris out of my shoes and protect against overgrowth on trails.
Harrier Double Layer Sock 2 Pack
Harrier is a Derbyshire-based trail brand on a mission to create quality yet exceptional value kit. And at £19.99 for a two-pack, these trail-specific running socks are indeed exceptional value.
They use a material known as Prolen® yarn, a light fibre that, according to the brand, has superior properties than wool and polyester in regards to temperature control, comfort and durability. The double-layer design can take a bit of getting used to, but it feels protective, durable and dries quickly, even after our testers got it soaked in the rain. The extra cushioning came in handy on long runs without feeling too heavy. It's worth noting that Harrier do offer a single-layer option if all that cushioning feels too thick.
At the moment, these are only available in akle length, but we're crossing our fingers that the brand might add a similar sock to the range that sits a couple of inches higher.
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