I am often asked about compression gear and my thoughts on it, what to buy, etc.
I’ve written whole posts on it and still get lots of questions so this will be a little of a repeat for those of you longtime readers.
So here are my thoughts on compression gear for running/workout purposes:
{Gansett Marathon in purple compression socks}
1. Is it a necessity?
No. The one thing I think you need for running is a good pair of shoes that are professionally fitted for you. (Theodora recently wrote a good post on things you need for longer runs)
That being said, I love my compression gear, I have a lot of it, and I wear it near daily, but I don’t think you have to have it… at least not as bad as a subscription to US Weekly. <—necessity
2. How does it work?
Compression (of the lower leg) increases blood flow which tends to pool there because of gravity, standing, etc. Increased blood flow helps flush out by-products like lactic acid faster which helps you recover faster.
I think compression socks also help with some shin pain, but I don’t have any scientific evidence to back that up. But if I wore a lab coat with an embroidered Dr. SR, would you believe me?
But if my shins start to ache at all, I’ll wear a pair of compression socks around the clock.
{SUPER DOOFUS POSE at leg 3 of the Ragnar ULTRA Relay in hot pink}
3. When should I wear them?
For recovery benefits, after a hard race/workout but a lot of people wear them during events as well. A lot of the Nike Oregon Project athletes are now wearing them in races…
{Chris Salinsky and Shalane Flanagan}
Medical studies seem to be split about whether they really work during the workout, but my opinion is they can’t hurt. Unless you are running a marathon in 87* weather and want minimal clothing, I don’t think there’s a downside to wearing them.
But definitely wear them afterwards for the faster recovery benefits. I wear one pair during a marathon and then change into a clean, dry pair afterwards.
4. When do you wear them, SR?
I have a lot of pairs of socks and I’ll almost always wear a pair when flying. They just feel good on and going barefoot through airport security sorta skeeves me out. (mostly for the other people who have to see my feet). And I think they help with that restless leg feeling and helping circulate blood which is important if you’re sitting for a long period of time on a plane.
I’ve worn socks in races just because it’s cold and I’ve worn them just to match my outfit.
But I also wear them when I’m doing back-to-back races, putting a lot of miles on my legs, or simply feel like they’d help that day. I don’t wear them in every marathon but most of them.
5. What should I buy?
Besides socks, there are also compression shorts and tights. I don’t wear them quit as often, but the theory is the same as the socks.
{An amazing look in Aspaeris and Pro}
I have Aspaeris compression shorts which are nice and tight; email me at sr@skinnyrunner.com and I can give you a discount code for a pair.
You can also buy compression sleeves which don’t have the sock attached. I personally think compression socks work better than the sleeves but again, just my opinion.
There are a ton of compression brands out there; Runner’s World has a short article on different brands that’s helpful.
6. What do you buy, SR?
I have tried many different brands (have never really loved Zensah’s socks) and my favorite hands down is Pro Compression.
I think they’re great socks: thinner material but nice and tight and comfortable. CEP compression socks run about $60 and Pro are about $50, but Pro Compression always has a monthly 40% 0ff sale where you can get a great deal. (and fun colors too – I love a good argyle)
I also like supporting small home-grown businesses (like CLICK and Bicbands, businesses started by women literally in their homes) and Pro Compression is just that: a small company in San Diego (all socks are made in the USA) started by a regular dad and athlete. I’ve met the owner and his cute little family and I like supporting what he’s doing in the running community and how supportive Pro is of the blogging community as well.
Do you compress? What brands, styles, colors, products do you like?
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{ 52 comments… read them below or add one }
About three years ago, I broke my ankle and ever since I’ve had problems on and off with my ligaments. This spring, my doctor recommended that I wear compression socks any time I run and for 30 minutes after my run. He said the socks would help with the pain, not cure it. I have seen a difference in my ankle after I started wearing my new socks (about three months ago), plus I think they look kind of cute with shorts!
Thank you for this!! I just started running and get shin splints! (Left you a comment on a post 2 days ago) I would like to think you did this post just for me didn’t you since Im a new reader? Yep def!
Also just bought a pair from ProCompression and if you use the discount code GB20 you get 20% off and free shipping
Great, informative post. I’ve always been curious about the health benefits of compression socks. Thanks for the links, too! I like the idea of supporting small businesses.
Thank you SR! I am a new reader and appreciate the post! I have purchased some compression socks from a Running Only store (started to get shin splints. noticing more now that Ive increased my mileage for my first Half Marathon)LOL i’m a super dork!
and haven’t gotten around to using them yet (been hot out like 98 degrees) I appreciate you including the links for the different Homegrown companies that sell these. I am definitely going to checkout pro compression and CEP.
THanks again
-Lizz
I agree that Pro Compression are great, and I love their phenomenal customer service. If something’s not right for you, they do their best to fix it. I also really, really love Swiftwick. A southern company that makes amazing socks. I’m going to put on some compression socks right now.
My compression socks have changed everything about my runs. I wear them during my run, and then I wear a pair of compression sleeves to bed the night before and the night after my run. When I trained for my first 1/2 marathon, the run after my long runs was always unbearable due to soreness. Now, as I train for my first full marathon, I’m having no issues with soreness or stiffness at all. Love love love.
I love compression! I am a fan of the Pro compression socks but only for recovery since I use Balega socks. I love the Zensah sleeves, have you tried those instead?
yep, ive tried zensahs sleeves. they were actually the very first piece of compression clothing i ever bought.
I never knew that ProCompression was a small company. I have only one pair of compression sleeves, but definitely want more!
Thank you so much for answering my question on this, Sarah!! your post was very informative and helpful.
You look adorable in the socks! but then again if you ran in a paper bag you’d still look amazing. yeah, you’re the kinda girl that other gals wanna hate but cant cuz you’re too awesome.
anyhoo, the compression socks remind me of my Catholic school girl uniform days!
they look stylish too. i like the colors. and the benefits sound too good to not invest in some.
I know I’ve read about compression on your blog before but this was nice and timely and broken down well.
I think I might finally buy some. I’m in the peak training for an Ironman and my legs feel like death when I climb the stairs at work, and are even worse when I have another workout to do.
I know that part of big training is to run/bike on tired legs, but I’m going to give it a try.
Thanks!
Just after I asked you a question about compression socks!
I didn’t take your advice afterall (I was “scared” to get a too tight compression), BUT the socks worked wonders on my loooooong flight! My legs felt perfect the following day (after the first flight I could barely walk the next day..).
I got the old person/medicinal socks for 17$ in Walmart!
Plus, they came in black which I was happy about. I didn’t want hospital yellow like the ones you got.
I’m going to start using them after running since I know that they actually work!
Big vote for Pro Compression. I’m wearing a pair now. Excellent customer service. Excellent socks!
I found exactly the same with Pro Compression–excellent customer service. That makes me like their socks even better!
Does anyone know how they are sized? Are they based on shoe size or what? I saw another brand was based on calf size, but I wasn’t sure.
Great post. I have one pair (plain white ones) and I love wearing them after a long run. I would love some hot pink ones, so I went and checked out Pro Compression, but they don’t ship to Canada boo! I also have wanted to buy some Click (which I learned about here too), but they don’t ship to Canadians either….double boo. But, thank you for introducing me to these products because next time we cross the border I will be searching them out
Ps. I am new stalker/reader of Skinny Runner (for the past month or so) and am loving your posts/stalking your life LOL
Pps. How do you become involved in all of the events that you run in (recharge milk, Zooma, etc….)
great post.
I love Zensah. Mainly because the length fits me the best. hurry home chica! miss ya!!
Thanks for the info! I love compression gear, and I love all of the cute compression socks that you have! I might have to break down and get a yellow pair.
I do compress–especially when traveling. I don’t notice anything when I don’t wear compression, but I really notice when I DO wear it that my legs feel so much better when I arrive at my destination. It is not as hard to get out running or riding, and it is a much better ride or run!
My socks of choice are Pro Compression (Marathon Lime and Baby Blue Argyle!), and my tights of choice are CW-X. The tights cost a bit and I rarely see sales, but they are so worth it.
I was thinking about getting some calf sleeves just so I can wear flip-flops, but I can see how they wouldn’t be as effective–you run the risk of showing cankles
(whereas with the socks, you either cover that up or avoid it completely).
I LOVE my compressions socks. I get shin splints but wearing the compression socks during and after a long run really helps. I also sprained muscles in my foot a while back and the socks help keep that pain away too. I also have some compression sleeves for my calves that I like.
I’ve been meaning to try the compression socks, but I feel like the lower half of my leg is unreasonably short. The longness of my femurs, yes I just used “femurs”, overtakes my legs. I just think they would go higher than they should on my legs, like above my legs…
I have zenzah calf sleeves (ehh…not very tight but I have fun colors to match race outfits) CEP calf sleeves (great compression but holy cankles and a bit warm in 80 degrees) and pro compression socks which I LOVE LOVE LOVE. Been running in 100% humidity and 80 degrees all summer long with these socks and I don’t feel my legs getting hot wearing them. I am wearing them on a cross country flight to Seattle on Saturday with a skirt…kinda dorky looking but I have a race 4 hours after my flight lands so I am not taking any chances by not wearing them! Worth every single penny-I also have the compression shorts (thanks SR) and no pain the next day after my 1/2…I mean nada and wore 3 inch heels to work without any soreness/stiffness. The compression stuff is super sexy to wear to bed too
I have not started yet to wear compression socks but I wanted to get a pair soon. I’ll check out the ProCompression ones. I have compression tights and I love them for speed work!
thanks for sharing your opinions, SR!
i have three pairs of comp socks: CEP, CW-X and asics, and CEP are definitely the best (and the most fun since i have the hot pink, too). it’s worth the extra $ to go with CEP, imo.
i wear mine while running and afterwards. i work f/t in a running store, therefore spend long hours on my feet, and the socks totally help keep my legs from fatiguing.
wish i had an argyle pair!!
I have run in calf compression sleeves, can’t say I really loved them nor did I notice a great help.
I have Sugoi compression socks, and I love them after a good, hard run. I also have a pair of Aspaeris shorts, they do wonders on tired, sore legs during and after a run.
I have compression sleeves (and shorts obviously), but I was at a race the other day and someone said something really interesting about compression socks. She said that if you wear compression socks, there is no way to put them on wrong, but with sleeves, you can wear them wrong and cause pain rather than helping. I feel like I should buy socks now.
I don’t run long distances but I wear Zensah calf sleeves because I have compartment syndrome (my calf muscles are extremely tight and don’t get good blood flow). I love them and feel like they help the blood circulate a little better.
I love my CEP gear.
wish they had more colors though. I agree, I think the full socks work better than the sleeves.
I love my Pro Compression socks. Wore them after my half and slept in them, my legs were barely sore!!!!
I love my compression socks and I got the Aspaeris compression shorts. I really think the combo of the two helped me recover quickly from my last marathon. And whenever something feels “off” with my knees or IT band, I throw the shorts on.
I have some compression calf sleeves that I got at Road Runner (forget the brand) and I love them! When I did my 50 miles back in May and raced every weekend they helped so much. Like a big giant tight hug on your legs.
Have you had shin splints before? How do you keep from getting them?
i had them in high school once but ive heard theyre an overuse injury so if your shins start to hurt, take time off and ice them daily. i also stretch them by drawing the alphabet with my toes pointed (sounds dumb i know but a PT told me to do it) to strengthen the shin muscles.
I’ve gotten shin splints and I think it was from wearing old shoes.
I have a pair of pro compression socks that I wear for recovery. They are really tight , love them. I have couple pair of lighter weight ones that I bought at Dunham sporting good they are calf sleeves I like those to use for my half marathons. I just bought a pair of zensah sleeves and I like them just wish they were tighter. I prefer the sleeves so I can wear my favorite regular socks. I really would like to buy a pair of compression shorts soon and give them a try.
Love Pro Compression. Awesome family, awesome service, awesome socks. Overuse of the word awesome duly noted.
I don’t like wearing compression sleeves or socks while running. I feel too hot and constricted. However, I wear either faithfully post run. My calves and feet feel terrific. I also started wearing my socks to work since I am on my feet all day. I’m spreading the CEP and ProCompression love to all my patients who only thought compression socks came in white or black. Don’t be surprised if you see 80 yr old cardiac patients wearing argyle compression now!
I don’t own any compression gear of any type ( at least not yet…) Hope to buy some compression socks soon!
Come Check out my blog
http://runningpsrinkles.blogspot.com
I’m obsessed with compression gear!!! I wear the socks almost all the time!!!
I put on my 2XU sleeves after tough runs but haven’t really noticed any “big” change in recoveries. I think it’s more me than anything else (I’m pint sized! Just under 40kg) – I wear a size XS (smallest size on offer) and don’t feel they’re tight enough. Any other ideas?
Compression has saved my running legs so many times. In fact – I am wearing some CEP and Asps now.
I heard the red procompression ones are on sale today. I think I might pick up a pair since you enjoy CEP too – I will probably like them!
This is a great post! I have always wondered about compression socks and you answered all my questions!
I like wearing them while I am running also, though I have had many people say to me that they have absolutely no benefit until after for recovery.
I wear them anytime I have tightness in my calves.
Would compression socks help a person who gets frequent charlie horses? Anyone know? Thanks.
Love the idea of wearing them on airplanes! I am definitely tryinig that next time.
I like ProCompression – I’m all about the hot pink color, and I find it definitely helps my muscles out during cold runs!
I just started using CEP socks and when I wear them during a run they kill my legs. Is this normal for just starting to run in them. I normally wear them after a run but wanted to see if I could during but getting alot of pain. Anyone have this problem?
hmmmm ive never had that problem but sometimes when i sleep in my socks, theyre really really tight around the knee in the morning.
Do you compress? What brands, styles, colors, products do you like?
Yep I do, I often use Jobst and I love socks and compression stockings too. I love black and white, though sometimes if I’m in the mood I wear yellow, pink and violet. Though, I often buy them online at Legs Therapy. Great post btw.
Check out the RevitaPump for aggressive compression and recovery. There science behind these devices. RevitaPump is very cost effective as a recovery system.
MaxiMed specializes in providing home lymphedema pump compression therapy and devices used to treat chronic venous insufficiency and lymphedema to reduce swelling and improve circulation.
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