How to Use Compression to be a Better Runner

Runners are always looking for new ways to go further, faster, and for longer. Parkrunners and marathoners alike have been turning to compression clothing to boost their performance, but what is it? And does it really work?

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%.

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.