How to Use Compression to be a Better Runner

Running is more than just putting one foot in front of the other—it's about optimizing every aspect of your performance, recovery, and comfort. One of the most effective yet often misunderstood tools in a runner’s arsenal is compression gear. But what is it? And does it really work?

Compression gear refers to specially designed clothing that applies gentle, graduated pressure to specific areas of the body, most commonly the legs. This includes socks, sleeves, tights, and shorts made from elastic materials that hug your muscles closely.

The pressure is usually highest at the extremities (like the ankle) and gradually decreases as it moves up the limb, helping to promote blood flow back to the heart. This design is what makes compression gear different from regular athletic wear.

Research performed by 2XU on the effect of compression wear "clearly suggests that endurance performance is optimised by the wearing of compressive garments.” So, how does compression actually work?

Modern compression clothing uses 'Graduated Compression' constructed from specially designed seams and panels to increase circulation in your limbs. This means that it puts the most pressure on your outer-most parts such as your ankles and gradually reduces this pressure as it moves up towards your body.

This technology delivers a controlled amount of pressure to improve the rate of oxygenated blood going to your muscles and deoxygenated blood going back to the heart and reduce lactic acid build-up. CEP found that their products improved the flow of oxygenated blood by up to 40%.

While the study on 2XU showed that “compression garments not only have the potential to optimise performance… they also have a central role to play in the recovery process.” This is because compression gear wraps around and supports key muscles, reducing movement and vibration and therefore minimising soft tissue damage.

Not only does this help you recover faster, but runners “demonstrated that they used less energy when running at a sub-maximal speed (and were) more economical and efficient” concluding that the added stability and control helps you run further, for longer, and with less effort.

When you exercise, your body needs energy and needs to break down molecules to get it. Lactic acid is one of the molecules released. Small amounts of lactic acid are a good temporary energy source, and can reduce fatigue during a run.

However, lactic acid only helps for a short period of time. An increase in the acidity of the cells can cause a burning sensation in your muscles, slowing their ability to keep going. This usually takes 30-60 minutes to clear after working out.

Compression reduces lactic acid production meaning your muscles will be able to go for longer with less damage (and less pain). This means they’ll return to normal quicker, reducing your chance of delayed onset muscles soreness or DOMS.

When buying compression clothing, you’ll notice that your recommended size will not determined by your regular measurements but by BMI, using your height and weight to ensure it fits correctly.

Compression clothing will be a much tighter fit than regular running tights but should not be painful or restrictive to your movement. It must fit your body properly; if it's too tight, it could prevent circulation.

Your clothing won’t need to be broken in and will return its tight, supportive stretch for around 40-60 washes, or the same distance as your running shoes.

Most importantly, remember your compression clothing should be comfortable and a piece that works for one runner may not work for another, so you may have to try different ones to find your perfect fit.

• One of the biggest benefits of wearing compression gear during your run is the speed at which you can recover afterwards.
• The pain you feel in the hours and days after a run can be due to microtrauma in your muscles and connective tissue, causing inflammation. Increased blood circulation can reduce muscle swelling, helping them to repair quickly.

• By reducing the vibration of your muscles from impact, your legs are less likely to feel fatigued, keeping you fresh for longer while reducing soft tissue damage and speeding up your recovery.

• Improving circulation delivers more oxygen to your active muscles, meaning you can work harder for longer.

• With improved circulation, your body can flush out lactic acid and metabolic waste, giving you more power and reducing your risk of cramps.

• Compression gear places controlled pressure over key areas, reducing strain, boosting blood flow, and minimising your risk of injury.

• The technical fabrics that makeup compression clothing are moisture-wicking and breathable, keeping you dry, comfortable, and cool.