Look at the start line of almost any major trail race and you’ll see the vast majority of the runners all wearing long socks. This got me thinking. Is it just a case of following a trail running fashion trend? Or are there specific reasons/benefits that make long socks a better choice?
Trail runners wear long socks to protect their lower legs in 2 ways. Firstly the long socks protect their lower legs against twigs, thorns, and even ticks. Secondly, the compression function of the long socks protects the calf muscles/Achilles area against excess fatigue/injury.
Let’s unpack the specific reasons why wearing long socks while trail running is a good idea and why you should consider doing so too.
Why Do Trail Runners Wear Long Socks?
People will wear longer socks while trail running so they stay protected while running. Many trail paths are rife with stones and pebbles, small pieces of wood, ticks, and other pests. You could also find poison ivy on some trails. There’s also the issue of dirt spreading around while you run on a trail, especially if you’re following other people on the same path. The debris and other forms of wildlife out there can harm one’s legs. Wearing longer socks is necessary for preventing these from being a problem.
Long socks can also do well in keeping your legs warm, which is essential when running on some colder trails during the fall or winter seasons.
Can Long Socks Prevent Injuries?
You’ll need to use your judgment when selecting a trail for running to reduce your injury risk However, wearing long socks can help you reduce your risk of injury along any trail. Long socks can protect your legs from bruises, cuts, scratches, and other things you might come across while on the trail.
Various stinging plants and critters can hurt your legs and make it harder for you to keep moving. Wearing longer socks for trail running is necessary for preventing these issues from hampering your running.
Can Long Socks Prevent Cramping?
The long socks worn by trail runners offer more compression than regular socks as they cover a larger area on your legs. The effect reduces the risk of cramping in the legs, especially in the calves.
The calf muscles are not as likely to experience excess movement if the compression from the socks keep the muscles in their place. The muscles will maintain more of their oxygen stores because they are not shifting around as much, thus preventing the production of lactic acid due to a lack of oxygen. Lactic acid can cause the muscles to become sore and can especially trigger cramps.
Long Socks Also Prevent Swelling
Swelling is another threat you might experience while trail running. Swelling develops as white blood cells and anti-inflammatory agents move to the muscles to repair them after working out.
When running longer trails this swelling can become a problem, as it can cause pain and may limit your movement. Long socks can slow the onset of swelling, as the compression produced here helps keep the muscles steady and still. It is harder for the muscles to shift around when the muscles are compressed.
Long Socks May Also Improve Performance
One surprising benefit of long compression socks for trail running is that they may improve your body’s proprioception while running. Proprioception is the awareness of your body and how it is moving. Your body will become more active and capable of moving well without making any missteps if you can sense its general position.
Long compression socks help create a noticeable feeling on your legs making it easier for you to stay aware of how they are moving. You will have more control over how you’re moving, giving you the control you need when running. These socks may also improve your balance, which is necessary when you’re running on uneven or rocky trail surfaces.