Do not overlook the importance of socks in your overall marathon training experience. The ideal socks for running a marathon will tolerate miles of pounding during training and complement your running shoes ability to provide stability. Marathon socks must be lightweight, durable and cushioned. Look for the following features in your sock of choice.
Material
Select a fabric that wicks moisture and stands up to the rigors of training and repeated washings. Cotton socks cause blisters as cotton absorbs sweat and chafes against the skin. Although typically more expensive, synthetic materials such as polyester and acrylic actually pull moisture away from the foot to prevent blisters. Look for patented blends like Lycra® Spandex, olefin or CoolMax® which are designed to work well with today's running shoes. You do not need to avoid all natural fibers. Winter runners may opt for wool or wool blend socks which also provide wicking benefits. More exotic fibers from sources like bamboo and coconut also possess natural abilities to manage moisture and foot temperature. Natural fibers also provide some anti-microbial benefits to ward off infection or athlete's foot.
Cushioning
The thickness of sock and amount of cushioning varies from brand to brand. Your choice of marathon sock depends ultimately on your particular foot type. Certain socks provide more padding in the arch and are appropriate for those with high arches. Other socks offer thickness at the heel or toe bed to emphasize stabilization and discourage pronation or supination. Certain socks feature padded power bands that help to make the sock fit better to your foot, preventing movement of the sock within the shoe. When training for miles upon miles a week, you should really consult an expert in a running store to determine your foot's particular needs.
Stitching
If you have run for hours at a time, you know that rubbing and irritation become a real concern. Hand-linked or seamless toe enclosures help prevent chafing at the top of the toes. Look for socks featuring "Y" and "W" stitched heel gores which further improve the socks fit. These special heel features help prevent the sock from slipping down and creeping into your shoe during a run.
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