The Benefits of Compression Socks For Running
October 11, 2024
Have you ever tried wearing compression socks for running? In recent years, compression running socks have become increasingly popular among all sorts of runners, covering all kinds of distances.
Compression socks were originally designed for the treatment of medical conditions like deep vein thrombosis. But many runners have started using them, and find they offer real benefits in terms of performance, comfort and recovery.
In this guide, you’ll learn more about running compression socks, what they do, and the potential benefits of wearing them.
What are compression socks for running?
Running compression socks are a kind of knee length, elasticated sock or sleeve. They use compression panels and elastic to apply pressure to your calf muscles.
There are two kinds of compression socks for running:
Full compression running socks: These socks are worn over your feet and cover your ankle and reach your knee. As well as applying pressure to your calf muscles, they have built in cushioning and other features typical of running socks.
Compression calf sleeves: Compression sleeves are designed to reach from the ankle to the knee - they don’t have a section for your feet. This gives you the option to wear your regular running socks.
What are running compression socks meant to do?
Running in compression socks is believed to help runners reduce soreness, recover from running faster, and even lower their injury risk.
To understand why you might choose to wear running compression socks, it’s helpful to think about what happens in your body when you run:
As you exercise, your heart pumps oxygen-rich blood to your leg muscles.
Once your muscles have used the oxygen, carbon dioxide and other waste is moved back into your veins.
In your legs, the skeletal muscle pump contracts your veins to help pump that blood back to your heart.
The heart then pumps it to the lungs to get rid of the waste and collect more oxygen.
The idea of running compression socks is that they help to compress the veins in your legs. By making your veins narrower, the blood flows faster out of your legs and back to your heart. This speeds up the process of clearing waste from your legs.
Learn more: How does running affect your body?
What are the benefits of compression socks for running?
Compression running socks help speed up how quickly blood leaves your legs during exercise. A meta analysis (study of other scientific studies) identified several running compression sock benefits:
More efficient delivery of oxygen
By helping your skeletal muscle pump to send blood more quickly back to your heart, your lungs can reoxygenate your blood faster too. That helps deliver more oxygen-rich blood to your leg muscles.
Faster lactate clearance
Lactate (often referred to by runners as ‘lactic acid’) is a byproduct of the chemical reactions that take place in your muscles to use energy. Running in compression socks constricts your leg veins so this waste product flows away from your muscles faster.
Less muscle soreness
Running in compression socks provides support for your calf muscles, which may reduce vibration of the muscle. The meta analysis concluded that people’s sense of muscle soreness is significantly lower after they wear compression running socks.
Faster recovery
A separate study found that marathon runners who wear running socks after their races may recover faster, and are therefore able to get back to training sooner.
Could reduce the risk of certain injuries
Research also suggests that compression running socks can help reduce the risk of certain kinds of running injuries. For example, one study found that long distance runners who wear compression socks are more aware of how their ankles are feeling than those who don’t wear compression socks, and this could help avoid injuries.
Marathon runners may sometimes experience damage to their intestines because of blood flow problems. A study found that people who wear running compression socks may be at a lower risk of this kind of damage, since the socks help to improve blood flow around the body.
Related: What are the benefits of compression clothing?
General benefits of compression socks for running
Besides the research findings described above, runners may choose to wear compression socks for other reasons too:
They provide additional coverage and warmth during cold weather.
Some running compression socks have reflective elements which mean drivers are more likely to spot you if you’re running near roads.
Some runners like the way running socks feel, and this can give them a psychological boost.
Is running in compression socks safe?
Yes, generally speaking it is perfectly safe to run in compression socks. Healthy individuals shouldn’t have any problems exercising in this kind of clothing.
That said, people with certain medical conditions should avoid them - or get medical advice before wearing compression socks for running. These include:
Sensitive skin.
Skin infections.
Broken or recently damaged skin.
Heart conditions.
Leg swelling.
Circulation problems.
Diabetes.
How Long Should You Wear Compression Socks While Running?
Compression socks are suitable to runners who cover all distances - from sprints to 5k races, through to marathons and beyond. There is no specific distance that you should wear compression socks for, so it’s really up to you.
Selecting the Best Compression Socks for Running
If you’re considering buying a pair of compression running socks, there are a few key pointers to bear in mind:
Don’t run in medical compression socks
Compression socks were traditionally designed to treat medical conditions such as deep vein thrombosis - and it’s possible to find these in pharmacies, health shops and even department stores. However, health compression socks are specifically intended for managing specific medical problems, and aren’t suitable for exercising in:
They may be too tight for exercising.
They aren’t designed for extensive movement so could slip out of place.
They may not allow your skin to breathe.
Choose breathable materials
The best compression socks for running are designed using breathable, sweat-wicking fabrics. This allows moisture and heat to escape from the sock, and prevents discomfort and friction.
Experiment until you find the right compression level for you
Compression running kinds of socks are available in varying levels of firmness. If you’ve never run in compression socks before, you might find it valuable to order a couple of different pairs to find the style and firmness that suits you. For some people, a fairly flexible knee sock is more than enough. For others, a firmer compression sock is preferable.
The Best Materials For Compression Socks
Compression socks for running can be made from a range of materials including elastane, polyester, and polyamide, among others. Compression running socks tend to be made from breathable knit blends which allow air to circulate and prevent overheating. The use of synthetic fabrics means sweat isn’t absorbed by the fabrics, but instead moves to the outside of the sock where it can evaporate. That means your socks don’t feel heavy or damp.
Are running compression socks worth it?
As with other kinds of compression clothing, there is a certain amount of debate about how effective running compression socks are. So, are running compression socks worth it? Ultimately, it depends on why you’re wearing them.
In the meta analysis of running compression sock studies mentioned above, the researchers found that the socks don’t provide any significant improvements in certain areas:
Running performance: There’s no evidence that wearing running compression socks improves times in sprints, 5km and 10km runs, trail running, marathons or half marathons. That being said, they don’t have a negative effect on performance either.
Key physiological measures: Compression running socks don’t seem to have any significant effect on various physiological measures of fitness - such as oxygen uptake, blood gas kinetics, heart rate or cardiac output. But by the same token, they don’t seem to have any negative impact on these measures either.
Ability to perform strength based tasks after running: Being able to perform strength based tasks after aerobic exercise is a sign of your body’s general fitness. Wearing compression running socks doesn't seem to have any effect here.
Clearly, compression running socks won’t make a difference in all areas of your running performance. However, there’s no evidence that they have any negative consequences for runners either. And by wearing them, you can also experience many of the other running compression sock benefits described above.
Running in compression socks vs regular socks
So, how does running in compression socks compare to running in regular athletic socks? Ultimately, both kinds of socks are very beneficial for runners. As with compression clothing in general, it’s really a question of comfort and personal taste. Here are some of the ways they differ.
Experience of running in compression socks
Here are some of the advantages and limitations of running in compression socks.
Advantages of running in compression socks
Top reasons to wear compression socks when running include:
Reduce muscle soreness.
Faster oxygen delivery.
Faster clearance of lactate and other waste products from your legs.
Could help reduce injury risk.
May reduce muscle vibration.
Limitations of running in compression socks
Some people may find running in compression socks doesn’t suit them because:
The socks can feel uncomfortably tight - particularly for people with large calf muscles.
They can be a little more difficult to put on and take off.
May only deliver limited benefits.
Experience of running in regular athletic socks
Here are some of the advantages and limitations of running in regular athletic socks.
Advantages of running in regular athletic socks
Top reasons to choose regular athletic socks include:
They provide cushioning on the sole.
Particularly in warm weather, an ankle or crew sock allows for maximum air flow around the lower leg.
Well suited to the needs of more casual runners.
A good choice for people who don’t experience significant tightness during their calves when exercising, or soreness post-training.
Limitations of running in regular athletic socks
Some people need more support than regular athletic socks can give them:
People who experience notable tightness in their muscles while running may feel that ankle or crew socks don’t offer enough support.
People who often feel their calf muscles are very sore after running may want to try compression socks instead.
Low-cut athletic socks provide less coverage from cold air, wind and rain.
Common Questions About Compression Socks for Running
Unsure about running in compression socks? Read our answers to frequently asked questions about compression socks for running.
Can you run with compression socks?
You can run in compression socks that are designed specifically for exercise. You shouldn’t run in medical compression socks.
Do compression socks help with calf pain and shin splints while running?
Yes, compression socks may help to prevent or reduce swelling in your calves and shins. This could help manage calf pain and shin splints.
Should I wear compression socks during training or only on race day?
If you are training for a big race, such as a marathon, you train in your compression socks. It’s not such a good idea to only wear them on race day - you need to get used to how they feel to decide if they’re right for you. Wearing them on race day without previous experience could cause unnecessary distraction.
Do compression socks affect my running form or gait?
There is no evidence that wearing compression socks while running affects people’s running form or gait.
Can I run with compression socks in hot weather?
Yes, compression socks that are specifically designed for running are made using breathable, sweat-wicking materials that help prevent overheating while wearing knee-length socks.
Try compression socks for running
Whether you experience sore muscles after big races or suffer from tight calves, running in compression socks may help make your runs more comfortable. At ASICS, we’ve designed a variety of compression socks for running for men and women, as well as compression calf sleeves. Try our running compression socks today.