Running socks and clothes for beginners

Blisters come from rubbing on skin that is warm and damp. Cotton soaks up sweat and holds it against your foot, and its seams bunch. Running socks use polyester, nylon or merino wool that moves sweat away, with a seamless toe and a shape that stays put. The NHS advises comfortable, well-fitting shoes and moisture-wicking sports socks if you get friction blisters.

If a blister does form, the NHS says most heal on their own within about a week. Cover it with a plaster or dressing, try not to pop it, and see a doctor if it looks infected or will not heal.

A pair costs about as much as lunch, and three pairs cover a week of training. It is the cheapest change that makes running feel better.

Most beginners do well with a light-cushion synthetic no-show or quarter sock. Merino costs more but stays comfortable over a wider range of temperatures and smells less after a run, which helps if you run on back-to-back days. Thicker cushioned socks suit walkers covering long distances, as long as the shoe still fits with them on.

The Brooks multipacks are the cheapest way to get several pairs. Feetures and Darn Tough cost more per pair and are made to last; Darn Tough’s merino sock carries a lifetime guarantee. If your heel rubs at the back of the shoe, pick a quarter or a tab.

All eight are polyester-based, light and quick-drying. Brief-lined shorts need nothing underneath. Inseams of 5 to 7 inches suit most runners; longer shorts help if your thighs rub. Look for a zip or drop-in pocket if you carry keys or a phone.

Pick shirts by feel against the skin. Some polyester feels slick and cool; some feels rough at the seams. If you can, try one on and lift your arms to check the hem and the underarm seams.

• Chafing shows up where skin or fabric rubs: inner thighs, underarms, the bra line and nipples on long runs.
• Fitted shirts move less than baggy ones, and flat seams rub less.
• If your thighs rub, try longer shorts or half tights, or a little anti-chafe balm before you start.
• Women: a running bra that fits well matters more than any other piece of clothing. Get fitted if you can.
• Try new kit on a short run before you wear it on your longest day.
• In summer, a lighter singlet or a mesh-backed shirt keeps you cooler, and a cap keeps sweat out of your eyes.

Two or three sets cover three runs a week, with one set in the wash. For a short challenge like LOKI over 7 days, one set and three pairs of socks is enough. For a long one like KYLIN, at about 1.3 km a day for 68 days, plan on three sets and five or six pairs of socks so something dry is always ready.

A simple starter list, in the order to buy: three pairs of running socks, one pair of shorts with a pocket, one wicking T-shirt, then a second shirt and a long sleeve as the season turns. Add a light jacket once mornings drop into the 40s.

• Wash cold and skip fabric softener, which coats the fibers and slows wicking.
• Hang to dry. High dryer heat breaks down elastic and spandex.
• Air sweaty kit out before it goes in the hamper to keep odor down.
• Bright colors and reflective details help drivers see you at dusk, so keep at least one bright top.

• Is cotton really that bad? For a short walk it is fine. For anything sweaty, it stays wet, gets heavy and rubs.
• What should I wear under running shorts? Brief-lined shorts need nothing. With unlined shorts, wear wicking underwear, not cotton.
• Thin or cushioned socks? Whichever fits your shoes. A thick sock can make a well-fitting shoe too tight.
• Do I need compression socks? Not to start. Some runners like them for recovery; they are optional.
• Two pairs of socks? Some people use two thin pairs to stop blisters. Try it on a short run first.
• How often should I replace running socks? When the heel or toe goes thin, or the elastic stops holding them in place. Good pairs last many months.

• Blisters, NHS

Prices are list prices at the brand’s own store on the day checked. They change, and sales are common, so check the live page before you buy. We picked by specs, fit notes and price; we have not run in every item. Where a product is men’s, the brand sells a women’s version at about the same list price. Next, see running shoes by budget or cold-weather running gear.