If you want to know whether running with compression socks is more effective and what the advantages and disadvantages of wearing them are, then you've come to the right place. We show you all the important information on this topic.
Compression stockings are now available in every conceivable shape, color and variant.
Whether neon colors or plain and monochrome, it is now impossible to imagine running without them.
But do they really enhance performance and recovery, or are running socks more of a fashion trend?
What is certain is that when jogging, the muscles permanently contract. This allows them to compensate for vibrations that occur when stepping. This constant balancing can lead to muscular fatigue.
This is exactly where compression socks come in. But let's look at this in detail now.
Table of contents
What are compression stockings?
Compression socks have a long shaft in the shape of knee socks. From the ankle up to the knee, the tight, elastic material lies close to the skin. Thus, they exert pressure on the calf, which is called compression.
They are usually designed so that the pressure is strongest in the ankle area and levels off towards the knee.
You can't pass a running event without being overtaken by brightly colored calves. You see them in pink, yellow, green, blue, black, patterned or quite classic white. Without Running compression stockings is out of the question for many athletes.
Compression socks while running first came into the conversation when Paula Radcliffe, rushed with them from one marathon victory to the next. Now even amateur athletes wear compression socks for running.
Even on the forearms of climbers or on the mountain, more and more athletes wear compression garments.
Originally, compression stockings were used for prevention and as therapy for venous diseases. Such stockings must be custom-made in most cases to guarantee an optimal fit.
Compression socks used in sports are not a medical device in the strict sense. These are rather stockings that visually resemble normal socks, but are much more elastic and tighter.
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How do compression socks work?
Medical and sports compression socks have the same principle of operation. In the case of tight-fitting socks, the pressure applied from the outside prevents swelling of the legs.
Wearing them improves the removal of venous blood or lymph and increases blood flow. In medicine, they are therefore a common therapy for varicose veins, thrombosis or other venous diseases.
Over time, however, athletes also recognized the positive effect during sports and afterwards. Running without compression stockings or with them?
For most athletes, it's clear that they simply can't do without them. They are sure that the colorful stockings increase their performance and improve regeneration.
When we run, our legs get a lot of vibrations with every step. Whenever we step, there are vibrations. These can be reduced by the tight socks. As a result, the legs do not tire so quickly.
What are the benefits of compression socks when running?
Compression socks for jogging to wear, relieve and support the leg muscles. With Running compression stockings walking provides permanent, light pressure on the calf. This promotes blood circulation, which means that the muscles are better supplied with nutrients. Waste products can be better removed.
Compression socks strengthen muscles and connective tissue. Furthermore, you improve the blood return to the heart and stimulate your lymphatic system. At the same time they are breathable, very elastic and comfortable to wear.
The effect is not different from conventional medical thrombosis stockings. The only major differences here are in the textiles and appearance.
The increased pressure causes the muscles to relax. The arteries can dilate and let more blood through. This leads to more oxygen being transported to the muscle.
Because more oxygen reaches your muscles, your legs tire much more slowly. In addition, by running with compression socks, you can prevent thick or tired legs and also cramps.
Do you wear Compression socks for jogging, your Regeneration time shortened. This is because lactate is broken down more quickly.
Especially in winter, running with compression socks has the positive side effect that it quickly gets warm around the calf. Running socks are therefore suitable not only for advanced or ambitious runners, but also for amateur athletes.
After a period of acclimatization, running with compression socks becomes more comfortable. You can reduce muscle problems and prevent heavy legs.
So you finally manage to run faster!
The best compression socks for amateur athletes
That Running compression stockings The many reviews of the products on Amazon and other stores also show that compression socks can make running more pleasant. We have picked out the most popular compression socks for running.
The best and always the latest models from Compression socks you find at Bergzeit*. Here you have a large selection of stockings of all kinds, and ones that are of very high quality. You can choose from different heights of socks. My favorite brand: CEP.
The socks are just as good for beginners as for professional runners. And what makes them special for me is that you never feel like you're sweating at any time. There is also a wide range of color to choose from. You can find them in the Bergzeit Online Shop*. Of course they are Made in Germany.
Of course, if you want, you can also stock up on stockings at Amazon.
While many stockings are hardly noticeable due to boring colors like white, black or gray, these bring real color into play.
The compression sock under pressure Runattack is made in Germany. Athletes have participated in the development and developed special ventilation channels.
The soles of the socks are padded and thus prevent pressure points. You can choose from 10 colors. From pink, to yellow, green, blue to patterned. There is something for everyone :)
Studies: Is running with stockings really better?
Not long ago, scientists at Ohio State University found that although the pressure of the socks reduces vibration, that in turn has no measurable effect on performance. Within the study, this effect was examined on ten runners for two days.
The real problem in proving the efficiency of running socks is that the benefit cannot be determined by hard parameters. This means that blood values such as lactate or heart rate are influenced by a wide variety of variables. Depending on the condition of the day, big differences are noticeable - even if you run with socks on both days.
The actual proof whether the running socks are really responsible for the change in performance is therefore very difficult.
However, what has been proven by numerous studies is that running socks improve the muscle pump by up to 30 %.
This is responsible for transporting the blood back to the heart more quickly. A study by the University of Erlangen shows that runners with stockings were up to 0.25 km/h faster at the anaerobic threshold than without. On the treadmill, they were able to perform five percent better.
In addition, wearing compression socks for jogging results in a smaller increase in leg volume. Often, such studies do not talk about scientific evidence, but about a subjective gut feeling.
Athletes stated that Running compression stockings more comfortable. They say it has the great advantage of making your legs feel a lot lighter. This effect can't be put into numbers, but you can feel it yourself when you try it out.
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Tip: compression socks after running
Sports physician Prof. Bernd Wolfarth from the Charité in Berlin has a good tip. He recommends wearing compression socks after jogging. By passively supporting the muscle pump and improving blood circulation, regeneration is improved.
So ideally, you have two pairs of socks. One pair for running and one to put on after the run. Then wear the socks for about an hour to get the best effect.
How running feels with compression socks
Whether compression socks make running better or not, you have to find out for yourself. For most people, the biggest problem is putting on the running socks. They are really very tight.
Once you've done that, the increased calf pressure makes it feel a little unusual at first, but that's quickly forgotten.
According to the opinion of many runners, predominantly the stabilizing effect and the lower muscle vibration are the greatest advantages. The personal wearing experience, however, a matter of taste.
For me personally, compression socks make running in winter pleasant. The calves do not cool down so quickly and also the ankle is nice and warm and comfortably wrapped. In the summer I do not wear the compression socks when running. From fall to spring, I enjoy running with them.
I really like the tight feeling on my calves and feel like my legs are more stable overall.
Our conclusion
Whether or not compression stockings really make walking better or not is something that only everyone can judge for themselves.
There is both objective and subjective scientific evidence about compression socks for jogging. However, the whole thing can't really be expressed in numbers. However, compression socks for running help not only professional athletes during recovery or during competitions, but also amateur athletes as well as everyone in everyday life.
While they aren't necessarily stylish despite their varied looks, you should definitely wear compression socks yourself once while running to have your own experience with them.
After that, you can decide for yourself whether compression socks for jogging are useful or not. However, it is important in any case that you pay attention to the optimal fit and the right size when buying. If you are not sure, you can also get advice from a specialist retailer of your choice.
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