The best compression socks for running could help you recover faster, whether you're an ultra-runner or someone who 'only' dabbles with weekly park runs. Although running compression socks won't make you more quickly, they can help you achieve your fitness goals sooner – but only if you use them correctly.
Besides helping your lower legs feel more oxygenated during your runs, running compression socks can hold your ankles firmer, reducing the risk of ankle sprains. If you want something less compressing for your feet, we also have a guide to the best running socks and sports socks that provide less or no compression.
Complete your running gear by getting the best running shoes (or the best women's running shoes, specifically), the best running headphones and the best running watch.
Our current favourite running compression socks are Runderwear's Compression Socks, which provide the right amount of compression for most people. If you're looking for something thinner when the weather is warmer, the STOX Running Socks are an excellent option. For recovery, we recommend the CEP Run Socks 3.0.
Best compression socks for running to buy right now
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Runderwear's Compression Running Socks use graduated compression from the foot upwards to help stimulate blood flow. This aids recovery and increases performance. Runderwear recommends its socks for distances up to an ultra-marathon, but the majority of runners will probably use it for shorter runs up to 10-15K (we did).
We found that the socks provide excellent support, although all the extra cushioning makes the socks a bit warm to wear for longer. Moisture won't be an issue, though, thanks to the highly moisture-wicking material that rids sweat fast.
The STOX Running Socks are a bit different from this bunch. These socks offer compression and compression-only, but by not trying to make the socks rival the feature-richness of a Swiss army knife, STOX managed to keep the thickness of the Running Socks low.
As a matter of fact, the STOX Running Socks are the thinnest compression running socks we tried that still provide an adequate amount of compression (23-32 mmHg graduated compression) that's also been medically approved.
Other than that, it is said to do all the other stuff compression socks are meant to do, including muscle pain prevention, faster recovery, increased blood flow and so on.
The CEP Run Socks 3.0 are tailor-made for runners (it's in the name) and have an improved compression profile gets less tight the further up you go, supporting the feet/ankles the most.
CEP updated the moisture management of the socks with the Feran ICP finish that promotes moisture wicking. Coupled with breathable running shoes, the CEP Run Socks 3.0 can effectively keep your feet dry.
Comfort is enhanced using the Smart Dry Yarn and HeiQ smart temp technology that will keep the feet insulated yet cool. The CEP Run Socks 3.0 are made of 85% polyamide and 15% spandex, so this is not a merino wool garment, but these socks will make your feet feel fresh mile after mile.
2XU has long been one of the leaders in compression gear thanks to the company's ability to pack an enormous amount of technology into its products. The 2XU Vectr Cushion is an excellent example of this philosophy. The Vectr Cushion might look like just another pair of compression socks, but they are much more than that!
With support specifically designed for plantar fascia, arch and ankle optimisation along with blister prevention, cushioning to support push-off and heel impact, as well as antibacterial and anti-odour technology, you can see why the Vectr Cushion socks are a great option if you want to tick all imaginable compression-related boxes.
If you care about the planet as much as your feet, you should get Rockay socks. The Rockay Vigor (retailer link), for example, not only applies an ample amount of pressure in all the right areas (graduated compression 16-23 mmHg) but it's also made using Econyl Regenerated Nylon yarns. These yarns are made of recycled ocean plastic and are sustainable.
The Rockay Vigor Graduated Compression Socks' compression level is on the tight side, but not in a bad way. They are also ever so slightly high, so the socks run all the way up to the knees. Despite offering loads of compression, the Vigor still has breathable mesh zones for extra breathability.
Swiftwick socks are renowned for their moisture-management and sweat-wicking properties – hence the name 'Swiftwick' – and the Aspire 12 indeed does a good job in removing the sweat away from your lower legs.
Thanks to the very firm compression the Swiftwick Aspire 12 provides, these socks can efficiently reduce fatigue and improve performance, although given the high pressure in the socks, people who haven't used compression socks before might find it a bit too tight. The Swiftwick Aspire 12 is especially recommended for long-distance running and even for non-performance-related activities, too, like flying.
How to choose the best compression socks for running and sports
There are a few important things to consider before buying a pair of compression socks. Not least of which is what they actually are and how they work.
How do compression socks work? Well, in addition to making your lower legs look extra colourful, compression socks make blood flow more efficiently – it's the same reason people wear them during flights to help prevent DVT (or deep vein thrombosis).
Most socks apply gradient pressure, which means less pressure is applied to the leg the higher up you get. However, because different people have different shaped legs and feet, as well as different levels of circulation, you need to look for socks that apply pressure at the right level to the areas that are going to help you.
The level of compression varies too. If a brand lists the grade of compression (rated in mmHg), it’s a good sign you’re getting real compression rather than something that’s just a bit tighter. Many brands don’t provide this information.
You’ll find a range of different fabrics. Some will combine compression with thermal layering to keep your feet warm. Others use moisture-wicking technology to do the opposite. So it’s important to think about when and where you’re most likely to use them.
It’s also worth thinking about thickness and how they’re going to feel in your running shoes. All the compression in the world won’t help you if you’ve got blisters because your shoe-sock combo has eaten up all the wiggle room for your toes.
To get the best fit, measure your calf circumference at its widest. You will need this number (in either centimetres or inches) to find the best fitting compression sock for your legs.
FAQ
What level of compression socks do you need for running?
[In-depth: what level of compression do you need for running?]
In short, it depends. Most people will not see the benefits of wearing compression socks for running, but compression garments can help with recovery as long as you wear them after the running sessions have concluded. In a study titled 'Compression socks and functional recovery following marathon running: a randomized trial', the researchers came to the following conclusion:
"This shows a significant beneficial effect of compression socks on recovery compared with placebo. The wearing of below-knee compression socks for 48 hours after marathon running has been shown to improve functional recovery as measured by a graduated treadmill test to exhaustion 2 weeks after the event."