The Science Behind Running Socks

The Science Behind Running Socks: Do they really improve performance?

You’ve probably seen them poking out of running shoes or at your local store - running socks with claims to fame ranging from ‘boosts speed’ to ‘prevents injuries’. But do they actually help, or are we just buying into sock marketing magic? Let’s peel back the fabric and see what science actually says.


1. Brace for Impact Firstly, shock absorption.
Running socks aren’t just for flair on race day; they really can cushion your down step. A study found that socks lower peak impact forces by up to 20%, delay impact loading by around 33%, and reduce loading rates. That's like a mini shock absorber for every step [1]. 

2. A Helping Arch: Windlass Mechanism Support.
Here’s some sock science fun - some socks with ridging or a cuff mid-foot can actually help bolster your foot’s arch function (the “windlass mechanism”), reducing stress on the plantar fascia (a large band of connective tissue that runs along the bottom of the foot that plays a role in absorbing impact) and possibly delaying fatigue [2].All of our crew socks & trainer liners feature a ribbed arch! 

3. Compression Socks:
The Controversial Hero Compression socks have had mixed reviews in the past, but a closer look paints a more encouraging picture.

● Recovery Advantage: A controlled marathon study found runners who wore compression socks for 48 hours post-race improved recovery markers by about 6% [3]. That’s not life-changing, but it is measurable, especially for those chasing consistency in training. 

● Circulation & Stability: Compression improves venous return, which can help limit swelling and muscle cramping; both of which are linked to fatigue over long distances [4].


● Placebo or Not, it works for many: Studies acknowledge a strong subjective benefit. If wearing them makes you feel stronger, more stable, or ready to push that extra mile—then that’s a performance gain in its own right. Ultimately, compression socks aren’t a magic bullet, but they’re far from useless. For many runners, they provide comfort, support, and a post-run recovery edge.

At Monkey Sox, socks are kind of our thing (no surprise), so we know that everyone has different socks preferences. We offer different lengths and colour combos to help you feel good and look good on race day, trainer liners, quarter cuffs, crew socks or full-length compression, we've got it. Blending performance science while making the race course your runway, Monkey Sox will be sure to become a staple pair for race day or everyday! 

References
1. Blackmore, T., Jessop, D., Bruce-Low, S. and Scurr, J., 2013. The cushioning properties of athletic socks: An impact testing perspective. Clinical Biomechanics, 28(7), pp.825-830.
2. Gómez-Carrión, Á., Reguera-Medina, J.M., Coheña-Jiménez, M., Martínez-Nova, A., Jiménez-Cano, V.M. and Sánchez-Gómez, R., 2024. Biomechanical Effect on Jack’s Test on Barefoot Position, Regular Socks, and Biomechanics Socks. Life, 14(2), p.248. 
3. Armstrong, S.A., Till, E.S., Maloney, S.R. and Harris, G.A., 2015. Compression socks and functional recovery following marathon running: a randomized controlled trial. The Journal of Strength & Conditioning Research, 29(2), pp.528-533. 
4. Engel, F.A., Holmberg, H.C. and Sperlich, B., 2016. Is there evidence that runners can benefit from wearing compression clothing?. Sports medicine, 46(12), pp.1939-1952.