The best trail running socks 2023: comfort and support on uneven ground

The best trail running socks work alongside your shoes to provide comfort on rugged trails and long runs, all while allowing you to respond to the terrain beneath your feet. There's little point wearing the finest trail running shoes if what separates them from your feet is below par.

There are a number of areas that the best trail running socks excel when compared to an everyday pair. First off, they're cushioned in all the right places to provide a comfortable ride, while they're also manufactured so that there's minimal chance of developing blisters from poorly placed seams.

Your feet take quite a bit of punishment on a trail run and things often heat up down there. Just as you wouldn't want overly insulated trail running shoes, you also don't want socks that exacerbate sweaty feet. With this in mind, the best trail running socks are woven from highly breathable, moisture wicking and quick drying fabrics.

As with the best hiking socks, you can also expect the best running socks to be highly durable. Many of the pairs in our roundup feature a very high number of stitches per inch, especially when compared to a standard sock. We rate the eco-friendly Rockay Accelerate sock as the finest choice on the market currently and we kick things off with this fine pair.

Best trail running socks

Summer trail running socks

The Accelerate ankle socks from Danish running brand Rockay pack a lot of punch into a very small package. But before we get into the technical performance of these socks, it’s important to note that, like all Rockay products, the Accelerates are constructed entirely from recycled fabrics, including Econyl, a material made completely from ocean and landfill waste, including industrial plastic, ghost nets, fabric scraps and old carpets. They’re also ethically made, in Europe. Two big ticks from us right there.

But Rockay back up this ethical and eco-friendly manufacturing approach by producing seriously good gear too. Available in a veritable rainbow of good-looking color combinations, and built to last, we found the Accelerates to be very supportive socks, perfect for a broad range of running in the warmer months. Each pair comes with a left/right specific sock, and the design is genuinely zone-mapped to your feet, which tangibly improves the level of support they offer to areas such as the insteps and arches. On test, we enjoyed their well thought out features: high-impact areas such as the heels and toes have extra padding to improve comfort and cushioning, and mesh is used to aid breathability and ventilation. 

The Accelerates are also impregnated with Polygiene, an antimicrobial treatment that combats stink. These socks even boast a reflective logo on heel tab, which makes you more visible (and safer) when you’re running on lanes and roads shared with vehicles. They are short, by design, so don’t offer any protection from stinging or prickly plants, or ticks, but there are plenty of longer options in the Rockay sock range . They even come with a blister-free guarantee – if you get a blister while wearing the Accelerates, Rockay will send you a new pair or refund your purchase.

Read our full Rockay Accelerate Performance Socks review

The 1,000 Mile Run Socklet features extra padding in various areas to better protect your feet from the stresses of running. This is most pronounced around the Achilles, where there’s a big fat-lip of material to cushion the oft-problematic tendon, but there are also padded zones on the heel, toes and ball of the foot. Sections of ventilation mesh have been employed along the top of the foot, which we found helps noticeably with breathability, and these socks seem so well made that these areas still seem robust despite their lightness. 

Other useful features include arch bracing, which feels supportive and helps keep the sock in place, a Y-shape heel for a better fit, and flat toe seam, to reduce irritation and rubbing on pinkies. Although made mostly from nylon (not brilliant from an environmental point of view) these socks are very breathable, wick moisture well and don’t feel super synthetic – they’re actually very soft and comfortable. Will they last 1000 miles? Well, we haven’t run quite that far in them yet, but we have ticked off over 100km without any signs of wear and tear presenting themselves, and they do seem genuinely durable.

Swiftwick say they guarantee their socks are the best you will ever wear. That’s a mighty big claim, but there is a lot of tech going on here for a little garment. The Flite XT Zeros are a very low-cut, medium-cushioned sock designed for running and other high intensity activities, mainly in the summer. You can, of course, wear them whenever you like, but across the top of the foot are three bands of mesh that make them highly breathable and quite cool to wear in warm weather.

To help support your feet during the repetitive movements that runners execute when pounding the paths and trails, the socks have AnkleLock Technology, which consists of a layer of highly elastic material (Spandex) that wraps around your ankle – always a trail-runner’s most vulnerable joint. Elsewhere, a fiber called GripDry is woven into the heel and forefoot of the sock – comprised of nanofibers. On test, this supplied decent grip and we experienced very little slippage. 

All this is blended with Swiftwick’s signature Olefin fiber, which wicks moisture away. By minimizing foot movement within your shoe and keeping your skin as dry as possible, these socks lower your chances of suffering blisters and rubbing and we emerged from our test period blister free. These are definitely not cheap socks, but you’re paying for the research and the tech, and if blisters are the bane of your running life, then the cost could be worth it – just make sure you look after them (cold wash).

Read our full Swiftwick Flite XT Zero Tab trail running sock review

Unless you’re wearing a extremely low profile running shoe, you won’t really see these trail running socks (as the name suggests), so they won’t protect you from things like stinging plants, brambles or ticks, and are better suited to the warmer months, but, as we found out on test, there’s lots going on beneath the surface.

The design and fine-gauge knitted material cradles the foot really well, regardless of the lack of left/right specificity, and the seams are entirely undetectable. Once pulled on, they stay firmly in place. As Darn Tough proudly proclaim at every opportunity, their socks are still made in Vermont, and they are constructed with lots of attention to detail and extremely well quality controlled. Available in cushioned (for extra bounce) and non-cushioned (superlight, with more trail feel) versions, these near-as-damn-it half-merino socks offer performance and comfort in equal measure.

Read our full Darn Tough No Show Tab Ultra-Lightweight Running Socks review

Breathable trail running socks

We found that these new ankle-length technical running socks from British bamboo clothing brand BAM are excellent performers on any sort of surface. Instantly comfortable, they feature additional terry lining for extra padding and there’s a mesh section at the toes for better breathability and ventilation. The socks are nicely shaped and designed to provide some support in the arch area and there is a bit more cushioning on the heel too, which helps avoid niggles around the Achilles area. They are not the cheapest socks out there, but the material mix is a particularly rich one. 

It begins with a bamboo base that’s not only an excellent eco-friendly fabric (being natural and biodegradable), but is also super comfortable, and this is combined with merino wool (which deals well with both odor and moisture) and majority-recycled poly materials, with a bit of dynamic elastane thrown in to help it keep its shape. The result is a sock that’s a joy to wear, which performs brilliantly, resists residual odors, lasts for a decent amount of time and yet is still biodegradable at the end of its useful life. The raw material sourcing and production process for bamboo clothes is also much less environmentally damaging and water-heavy than the manufacturing methods for man-made clothes. These are short socks, however, so they don’t offer much protection from stinging and prickling plants on overgrown trails.

Serving up medium cushioning and moderate compression, the Flite XT Five socks felt like a second skin when we pulled them on. Swiftwick name the material mix they use GripDry, but no matter what it’s called, on test we found it kept the socks from slipping. Made from a blend of four synthetic fibers, it is engineered to stay in place, provide support under the arch and around the ankle and wick moisture away from the skin with targeted venting over the top of the foot.

The zoned cushioning pads under the forefoot and ankle help reduce bulk as it works in concert with the other design aspects of the sock. As much or more than any socks we tested, the Flite XT five is one of the best trail running socks that stays in place without any interior slippage.

These running socks from British sportswear brand EDZ, who are based in the sheep-infested outdoor wonderland of Cumbria and specialize in the use of high-quality wool in their performance products, are instantly comfortable, with a lovely soft next-to-skin feel. Made mostly from merino, which is what accounts for their soft touch, they offer excellent natural moisture-wicking and bacteria-bashing qualities, and retain their thermal properties even when damp, which makes them ideal for running any where, in any conditions. And, as we found out on test, they won’t pong, even after multiple wears. 

That said, this version is only ankle high, so it doesn’t protect you too much from trail overgrowth or annoyances such as stinging nettles, brambles or ticks, and they’re better suited to running in the spring, summer and autumn rather than in the depth of winter. The material mix also features (polyester, nylon and elastane) tougher fabrics than merino, which will help the socks endure and hold shape, but on test we did discover they went furry fairly quickly, which does suggest they might not last a long as we would have liked.

Supportive trail running socks

Injinji pioneered the toe sock, and we have been wearing various iterations of this sock for over eight years now, and have always been very impressed with the performance. With your toes being separated from one another, the level of skin-on-skin rubbing is reduced, massively lowering the risk of blisters in this potentially problematic area. This design also lets your feet and toes move in the way they are supposed to (natural splay), albeit within the confines of a shoe (obviously if your running shoe has a narrow toebox, this won’t work as well). Depending on your feet, it can take some time to get these on properly, but the comfort levels make it worthwhile. 

Arguably, a toe sock is slightly less warm than a normal sock – just as gloves aren’t as warm as mittens – but the Nuwool fabric used in these trail running socks has excellent thermal properties. Other features include midweight padding cushions, and some arch support. The cuff is designed to stay firmly in place, keeping out dirt and debris from the trail. A large area of mesh across the forefoot allows air to your feet – it will be interesting to see how durable this element is, but we have run 50km-plus in them, washing them after each outing, and haven’t noticed any concerning issues yet. In fact, they seem extremely robust.

Stance burst on the sock scene a few years ago and made a splash with bold, disruptive new designs. However, it was its unique Infiknit construction technology, use of sturdy, high-end yarns and air jet texturizing that saw them creating socks that perform as good as they look. They’re not soft or cushioned, but they’re smooth, sleek and comfortable when you pull them on.

On test, these socks supported our arch superbly and stayed in place without trouble, which helped our feet to feel energized with a wrap-like feel throughout a run or workout. They're an ideal pair of socks for trail running, both because Stance offers the Run Crew ST in a lot of dark color patterns but also because they’re so comfortable, supportive and breathable. Made from a blend of nylon, polyester and elastane, it’s a reliable, stay-in-place model that’s comfortable and cool enough for casual wear.

Wigwam developed its Synchroknit sock technology with the intent of creating a contoured, no-slip fit while also strategically reducing material bulk. Soft and lightweight, the Surpass Lightweight Mid-Crew socks serve up a near-custom fit for most foot shapes with its innovative contour knit that employs gradient stitching to use less yarn than its contemporaries in the running sock arena.

Made from a synthetic blend of polyester, stretch nylon, Tencel and Spandex, the SynchroKnit Surpass socks have an elastic, form-fitting construction with a double-Y heel pocket design that envelops the rearfoot. We found it provided noticeable arch support, modest padding and a seamless design in the unrestricted forefoot. 

A hard-working and versatile outdoor-active sock (good for running, cycling, walking with your best hiking shoes), we found the Inov-8 Speeds to be extremely durable and priced sensibly. The first thing to note is that they are very supportive – the fit is tight, to the point of compression, which aids blood circulation when you’re working hard and reduces foot swelling. 

These socks are left/right foot specific, and this is clearly indicated on forefoot, next to the size, so you don’t have to faff about in the half light of dawn before a morning run trying to work out which foot to pull what sock on. They feature extra padding around the heel and underfoot, which cuts down on the chances of you suffering sores and blisters. Materials are entirely synthetic, which isn’t so brilliant from an environmental point of view, but they will last ages and they wick moisture brilliantly.

Read our full inov-8 Speed Sock review

Sustainable trail running socks

Rockay has only been around for a few years, but it’s quickly making a name for itself with its penchant for making great-fitting socks out of eco-friendly materials. Most of its socks, including the Flare, are produced entirely with recycled or regenerated fibers and fabrics, which allows the brand to use the equivalent of 13 plastic bottles pulled from the ocean.

The Flare is a performance-oriented sock with a high degree of elasticity, allowing it to mold to any foot shape and move without any bunching or stretching. The sophisticated weaving process gives the multi-zone Flare exceptional arch support, breathability, a compact layer of cushioning and a snug, seamless toe box. It’s a thin sock with minimal cushioning, but it fits as well or better as any sock we tested in this review.

Balega’s Blister Resist Quarter socks combat friction and other blister-causing factors with a smart design and a blend of materials that keeps the sock in place and ensures your skin remains dry and cool. These socks have a deep, form-fitting heel pocket, a snug, elastic ankle cuff, form-fitting arch support and a seamless toecap. 

One of the key materials in the sock’s blend is South African mohair, a sustainable natural fiber made from Angora goat hair that’s long been known for its durability, softness, stretchiness and antimicrobial qualities. It’s a hollow-structure fiber that delivers superior temperature regulation, which we found provided warmth when it was cold and a cool sensation when it's warm. The other key material in the makeup of these socks is Drynamix, an elastic synthetic fiber with exceptional moisture-wicking capabilities. The quarter cuff height does a good job at keeping dirt and pebbles out.

As a natural material, bamboo is much more environmentally friendly than synthetic fabrics, and it’s also fine for vegan runners to wear. Here, it's blended with organic cotton, grown without insecticides, and the whole manufacturing process uses far less water than industry usual (BAM say purchasing these specific socks over most alternatives is equivalent to saving 25.5 days of drinking water). Bamboo isn’t just a Panda snack, spun into yarn it is a dynamic, comfortable fabric with lots of naturally occurring properties that work particularly well with active apparel, including excellent breathability, moisture-wicking capability and anti-stink attributes. 

As a 100% natural fiber, it will also biodegrade after your sock’s lifespan is over - although these socks are pretty robust, so you should get plenty of runs done in them. It is absorbent too, as is the organic cotton it is blended with, so it’s not as light as some synthetic material when wet, when it will also lose some thermal properties (although this is a not a cold-weather design anyway). This is a low-cut sock with a terry cushion sole and an extra-padded tab at the back. On test, this protected our heels and ankles against rubbing on the cuff.

Best trail running socks comparison table

How we test trail running socks

Our reviewers test trail running socks on trails in a range of environments and conditions, while wearing various types of trail shoe. Features (including height, thermal properties, style, breathability, materials, next-to-skin comfort and support) are tested against claims made by the brand, and we assess factors such as value for money, durability, functionality and environmental impact.

How to choose the best trail running socks for you

Feet are the single most important part of the body for runners, and even if you’re into ‘barefoot’ running (see: What is barefoot running?), how you treat them and what you clad them in is vitally important. Trail runners look for a slightly different set of features in a sock than their road running cousins, because of the gnarlier terrain and increased potential of encountering wet, muddy and generally more challenging conditions. 

The other thing to bear in mind when you start trail running is the possibility of brushing against stinging flora and biting fauna, which can be mitigated with a pair of the best running leggings.

The best trail running socks tend to take the key features of quality hiking socks but place emphasis on being lighter. Following are some factors we recommend taking into account to help you choose the best trail running socks for you.

Materials

There’s a lot to ponder under this heading. The best trail running socks are breathable, warm (when they need to be), wick sweat away, last for a good amount of time without stinking your sock draw out, look ace and are good for the planet. It’s hard to get all of these qualities in one sock, though, because materials all offer different qualities. 

Natural fabrics such as wool and bamboo boast great thermal qualities, wick well, feel great and don’t pong (too much). They're also environmentally friendly, partly because they’re grown and not made as a byproduct of the fossil fuel industry, and partly because they biodegrade at the end of their life. 

So what's the downside? Well, they’re often not as durable as socks made from manmade materials. Cotton feels lovely in summer, but offers no warmth whatsoever when it’s wet and cold outside. Synthetic poly products dry incredibly quickly, still perform when wet and last for ages. In fact, they’ll outlive all of us. However, they don’t feel as nice next to your skin and one day they will take over the entire planet if we keep buying them. 

The best choice really is to go for socks made with a mix of materials – although these can be more pricey. If you run trails regularly, it’s worth getting a garment that will make that experience more enjoyable.

Length

You need to consider seasonality here, and the kind of terrain you are running through. Obviously, a longer sock is great for cold weather runs, which are more endurable when you’re better covered up. They also provide more support for tendons, joints and muscles and protection against prickly and stinging plants, and little nasties like ticks (also see: How to avoid tick bites). But if you’re running open or sandy trails in mostly good conditions, an ankle sock or socklet can be the most pleasant choice.

Padding and cushioning

The best trail running socks offer that little bit extra, in terms of protection for the various long-suffering parts of your foot against the stresses of repeated foot strike when running, and the constant chafing and wearing a trail shoe can cause. A bit of cushioning on the heel, toe area, sole, ankle, and around the Achilles tendon can really make a difference. These elements can increase the price of the sock, but if it’s going to prevent blisters and blackened toenails, it’s definitely worth it. If you're heading out on an ultra run (What is ultra running?), this added protection can be the difference between success and failure. Thicker material in these areas will also increase the durability of the sock, so you’ll get your money’s worth in the end.

Other design elements

When a sock has left/right specificity, it implies that each sock has a more contoured fit for each foot. This can absolutely be the case, and the majority of socks covered here do include one left- and one right-footed sock. But it shouldn’t be the deal breaker that turns the best trail running sock into an also-ran – in reality, the difference feels fairly negligible. When you’re trying to get out the door for a dawn run, it can be a pain if it’s not immediately obvious which sock is for which foot.

We have put the wrong one on the wrong foot before now, and we didn’t fall over any more than usual. The exception to that rule is, of course, the toe socks, where you definitely need to get them the right way around. But you already knew that.

• Best trail running shoes: for seriously rugged terrain