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In recent years, with the running craze, compression gear has also become popular. Various compression gear is now common in marathon races, such as compression leg sleeves, compression socks, compression shirts, compression pants, and compression arm sleeves. What role does compression gear play in running? Is it genuinely useful or just a psychological comfort?

Take the most commonly used compression leg sleeves as an example. Essentially, they are high-elasticity woven fabrics with a smaller diameter, which can fully wrap and bind the calf to exert their effect. We often see many runners wearing various colorful leg sleeves or compression socks even on hot days.

Many runners might think this is an opportunity for girls to show off their legs, but male runners have also started wearing them. Is it just for the cool factor?Especially common in trail running, but is it necessary for road running? Today, let's explore the role of compression leg sleeves~

What is the principle behind compression gear?

First, let's understand what compression gear is all about. Compression gear was initially used in the medical field to assist in treating conditions like lymphedema, which involves 'swelling.' Doctors later found that it could also help treat varicose veins and prevent blood clots in bedridden patients after surgery.

Compression gear works by providing positive pressure to the one-way valves in blood vessels. The pressure difference between the ankle and knee can promote blood flow back to the heart and counteract the effect of gravity on blood flow to some extent. Simply put, it uses elastic gradient fabric to create a pressure difference, thereby better promoting blood and lymph flow in the body.

In sports, the purpose of compression gear is to use gradient elasticity to enhance performance and speed up recovery. Although there is still some debate about compression gear, a considerable amount of research indicates that it does have some effect.

What are the benefits of wearing compression leg sleeves?

1. Can improve running performance

Compression leg sleeves squeeze the blood vessels to supply more blood and oxygen to the muscles. This allows oxygen and energy substances to enter the muscles faster and helps remove metabolic waste and carbon dioxide from the muscles more quickly. Theoretically, this helps improve energy production efficiency, allowing runners to run faster.

It is worth mentioning that if you don't usually run much, expecting to complete a marathon just by wearing compression leg sleeves is unrealistic. For average runners, compression socks can help alleviate or delay fatigue, which in turn improves performance.

For example, an average runner participating in a half marathon might start experiencing muscle cramps and fatigue at 15 kilometers, slowing down significantly. However, with compression leg sleeves, they might only start cramping at 18 kilometers, allowing them to maintain a better pace for an additional 3 kilometers.

2. Reduces muscle soreness

During running, the impact from landing can cause muscle vibrations, which are believed to be a major cause of muscle damage and delayed onset muscle soreness. Theoretically, compression leg sleeves provide muscle support, reducing vibrations and thereby alleviating pain.

In a full marathon, each runner needs to take at least 30,000 steps to complete the race. During this process, the impact from each landing causes muscle vibrations, which are a significant cause of muscle damage and fatigue.

The compression effect of compression socks reduces calf muscle oscillation throughout the run, which can reduce muscle fatigue to some extent. Additionally, the external circumferential pressure lowers the wearer's perception of pain, allowing for a smoother and more natural run.

3. Speeds up recovery from fatigue

Wearing compression leg sleeves after exercise accelerates blood flow, helping to remove metabolic waste and introduce substances needed for muscle repair and reconstruction. Some studies have shown that athletes and people on long flights feel less soreness after wearing compression leg sleeves.

Researchers at the University of Exeter in the UK measured recovery and muscle soreness from day 1 to day 4 after heavy strength training. They found that participants who continued wearing compression leg sleeves for 24 hours after exercise experienced significantly less muscle soreness, indicating that compression leg sleeves help speed up recovery and reduce fatigue.

How long a distance requires wearing compression leg sleeves?

1. Not very effective for short distances

For shorter distances, such as runs under 10 kilometers, the use of compression leg sleeves seems less beneficial because the fatigue level is lower. According to a comprehensive study by the European University of Madrid, which recruited over twenty runners, wearing compression socks did not significantly impact running performance and efficiency over a 5-kilometer run at a 6-minute pace followed by an all-out 5-kilometer run.

2. More effective in the latter half of a marathon

Many runners who have worn compression gear in multiple marathons report that the effect of compression leg sleeves is not very noticeable in the first half. However, in the latter half, they clearly feel the excellent stabilizing effect on the calf muscles.As the distance increases and the repetitive motion of road running sets in, fatigue becomes more apparent. At this point, the supportive role of compression gear becomes more noticeable.

3. Most effective in trail running

In trail running events, it's common to see many runners wearing compression leg sleeves or socks, which might seem like a fashion statement to some. However, trail running enthusiasts believe the main reason is that the rugged trails often have bushes and branches that can easily scratch the legs if not protected.

Additionally, in trail running, the legs undergo various rapid and sudden movements. Compression leg sleeves can help reduce energy expenditure and damage. If you train on mountains or participate in trail races, you'll clearly feel the protective benefits of compression gear for your legs.

Summary

Compression leg sleeves do not significantly improve performance in short-distance races. However, they offer different protective and recovery benefits in long-distance road running and trail running, such as stabilizing calf muscles, reducing oscillation, slowing lactic acid buildup, providing appropriate pressure, and alleviating fatigue.

Of course, compression leg sleeves have another function that is particularly favored by female runners: they make the legs look slimmer.For long-distance runners, wearing compression leg sleeves during runs is a good choice.