When we think of trail running, we often think of shoes, hydration and technical clothing. But what about socks? Often underestimated, they play an essential role in blister prevention and runner comfort. Do you need special socks to prevent blisters? The answer is yes, and here's why.
Why do blisters occur in trail running?
Blisters are mainly caused by :
- Rubbing between the skin, the sock and the shoe.
- Humidity due to perspiration or external conditions (rain, river crossings).
- Heat accumulated during prolonged effort.
- Ill-fitting socks or unsuitable for exercise.
Characteristics of anti-blister socks
Specific socks for trail running have several key characteristics:
1. Seamless design
Poorly placed seams are a common cause of chafing and blisters. Technical socks are designed with flat or seamless seams to reduce chafing.
2. Technical damp-proofing materials
Trail socks use specific fibres such as :
- Technical polyester or Coolmax, which wick away perspiration quickly.
- merino wool, renowned for its thermal regulation and anti-odour properties.
- The Dryarn fibre provides superior insulation and moisture-wicking properties.
- With specific synthetic fibres, offering rapid drying and good resistance.
3. Reinforcement in strategic areas
Areas of intense friction (heels, toes) are reinforced to limit wear and absorb impact.
4. Targeted compression
Some trail socks incorporate compression which :
- Improves blood circulation.
- Reduces muscle fatigue.
- Ensures the foot stays firmly in the shoe.
5. A slim fit
Socks that are too big will create creases, which can cause chafing. Specific models offer a perfect fit, often differentiated between the right and left foot.
Finger socks: an effective solution?
Finger socks separate each toe to prevent friction between them, reducing the risk of interdigital blisters. They are particularly popular with runners prone to irritation between the toes.
How do I choose my trail socks?
To choose the ideal sock, consider :
- Race distance and time : For long trails, choose models with reinforcements.
- Weather conditions : Merino wool is ideal for cold weather, while synthetic fibres are suitable for hot weather..
- Your sensitivity to blisters : If you're prone to blisters, opt for seamless models with fingers.
Care of socks: an essential point
To maximise the effectiveness of your socks :
- Wash them at a low temperature to preserve the technical fibres.
- Air dry them (do not tumble dry).
- Don't use them for too long: a worn pair will lose its anti-friction properties.
Yes, special socks make all the difference!
Investing in technical trail socks is a winning strategy for avoiding blisters and optimising comfort. The right choice of socks can improve your performance and allow you to enjoy your outings to the full, without pain or discomfort. So pay attention to this detail that can change your trail experience!
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