How To Choose Compression Pants for Running

If you’ve ever spotted runners wearing sleek, form-fitting leggings or socks, you’ve probably wondered—are they just for style, or do they make a difference?

I initially brushed off compression gear as just another fad. When I first tried compression pants, I wasn’t sold. They were so tight and uncomfortable—I was convinced they’d do nothing for my running.

But, consistently using them for recovery post-long runs, I discovered their benefits go beyond just a tight fit.

So, let’s break down everything you need to know about running in compression pants—why they work, how to choose the right pair, and the pros and cons I’ve experienced after wearing them.

What Are Compression Pants?

Let’s clear up what exactly I mean by compression pants for running.

These go beyond your typical workout leggings.. Crafted from a blend of spandex and polyester, they’re meant to snugly wrap around your leg.

Originally used medically to stave off varicose veins, athletes soon tapped into their performance and recovery perks.

Here’s what you can gain from compression gear:

• Improve circulation: The tightness encourages blood flow back to your heart, boosting performance and recovery.
• Prevent muscle soreness: They minimize muscle movement, cutting down on post-run soreness..
• Keep muscles warm: Crucial for cold runs, staying warm lowers your injury risk.
• Provide joint stability: They offer extra support around your knees and hips, which is great for joint pain.

When I started using compression pants, I felt a noticeable improvement in how my legs felt, especially after longer runs. They helped reduce soreness and kept my muscles feeling supported.

I’d dare claim that compression pants can offer some real relief if you’re dealing with any lower body pain or stiffness (except for your feet).

Benefits of Compression Pants for Runners

Compression pants aren’t just about style—they offer science-backed benefits that many runners swear by. Here’s a look at what the research says:

• Improved Blood Flow and Circulation: Compression gear has been shown to enhance circulation by applying pressure to the legs. This efficient process delivers oxygen to muscles faster. A study published in the Journal of Sports Sciences found that athletes wearing compression garments experienced improved venous blood flow and oxygenation in muscles, which may help with endurance and recovery during and after a run.
• Faster Recovery and Reduced Muscle Soreness: Sporting compression pants after a run can speed recovery by easing muscle soreness and lessening swelling. Research found that athletes who used compression garments reported less muscle soreness and perceived fatigue after strenuous activity. This can help runners recover faster and get back to training.
• Reduced Muscle Vibration and Injury Prevention: Running subjects muscles to repetitive impact, which can lead to micro-tears and soreness. Compression pants can help minimize muscle vibration, possibly cutting down on muscle damage risks. According to a study, compression garments stabilize muscles and may lower the risk of strain or injury.

Limitations of Compression Pants: Things to Consider

While compression pants offer several advantages, they’re not for everyone. Here’s a look at some potential downsides to keep in mind.

• Can Feel Restrictive: If loose clothes are your go-to, compression pants might feel a bit foreign at first..
• Not Ideal for Hot Weather: It’s clear why compression pants might overheat in warm or humid weather.
• Cost and Durability: Investing in high-quality compression gear matters, so consider if it aligns with your running goals.
• Subtle Performance Benefits: Explore the research on whether compression pants can boost your running performance directly.

Choosing the Right Compression Pants

Fit is crucial—they should be snug but not circulation-cutting tight. My first pair felt so snug, I thought I’d grabbed the wrong size! But after a few wears, they molded perfectly to my body.

So, before you decide, ensure you’re familiar with the size charts.

You can also use online size guides (provided by most brands) to help you choose the right pair.

Next up? Test a few different sizes and return any that don’t fit right

Choose a length and thickness that suit the season. For example, full-length tights are a bad idea in the summer.

What’s more?

Wearing long socks with 7/8 tights will prevent overlapping.

But in the end, your choice will hinge on your personal preference and your sense of modesty.

Never used a pair of running pants before? Then, head to the nearest running store to try a few pairs.

The Many Types

Not all compression pants are created equal!

There are various types available, each with its own unique benefits depending on your running needs. Check out this comparison table to see which type might work best for you:

My best advice? If you’re new to compression gear, start with capris or shorts to get used to the feel. You can always work up to full-length compression pants if you find they help with performance or recovery.

Here’s your guide to compression running socks.

The Right Materials

Regarding material, most compression leggings are made from a blend of polyester, spandex, or lycra. These materials are great for moisture-wicking and breathability, keeping you dry and comfortable during runs.

I’ve found that a polyester-spandex blend offers the best stretch and moisture management. Avoid anything with cotton, as it holds onto sweat, which can lead to chafing—lessons I’ve learned the hard way.

Some brands even offer compression pants made with merino wool for warmth in cold weather. I like these for winter trail runs because they keep my legs warm without overheating.

If you run early in the morning or late at night, consider pants with reflective details. Staying visible to cars and cyclists is crucial in low-light conditions. When I couldn’t find pants with reflective strips, I opted for brightly colored leggings to stand out.

Lastly, pockets might seem minor, but they’re a game-changer.

Pants with pockets sewn closer to the waistband tend to bounce less, which I’ve found to be more comfortable. I love having a small pocket for my key or phone during longer runs.

Price vs. Quality

Like most running gear, you get what you pay for. Compression leggings can range from $20 to $90+, and while it’s tempting to go for the cheapest option, I’d recommend investing in a higher-quality pair if you plan to use them regularly. After all, you get what you pay for at the end of the day.

I made the mistake of buying a budget pair early on, and while they worked fine for a few months, they started losing their tightness after several washes.

Now, I’m all about investing in higher-quality gear that will last. My more expensive pairs have held their shape and compression over multiple seasons, and they’re worth the investment.

Your Compression Gear Checklist

Not sure which compression pants to pick? Here’s a quick checklist to help you make the best choice. Feel free to save, bookmark, or share with friends who might be shopping for their next pair!

1. Consider Your Running Conditions

• Cold Weather: Go for full-length compression pants to keep muscles warm.
• Hot Weather: Choose shorts or capris for breathability and comfort.

2. Pick the Right Compression Level

• Mild Compression: Great for beginners or those using them for general support.
• Higher Compression: Ideal for recovery, long-distance running, or those with circulation concerns.

3. Look for Moisture-Wicking Fabric

• Choose materials like polyester or nylon blends with spandex. These wick away sweat and keep you comfortable, even on long runs.

4. Choose the Right Fit

• Compression pants should feel snug but not restrictive. Test a few pairs to find what feels best without limiting movement.

5. Think About Added Features

• Pockets: Handy for carrying small essentials during your run.
• Reflective Elements: Great for low-light conditions, keeping you visible and safe.

Share This Checklist: Save these tips to your phone, or share them with a fellow runner who’s looking for compression gear! It’s always easier to shop with a clear game plan.

Further Readings

For those interested in learning more about the science behind compression gear and its effects, here are a few additional resources:

• Runner’s World offers a great breakdown of how compression gear works and its potential benefits for endurance athletes.
• The American Council on Exercise provides a balanced view on compression gear’s role in recovery.
• The Journal of Sports Sciences and International Journal of Sports Physiology and Performance both publish studies on the performance and recovery impacts of compression gear for athletes.

Let’s Hear from You: Share Your Compression Gear Experience!

Leave a comment below with your thoughts on compression gear. Here are a few questions to get you started:

• How often do you wear compression pants—only for tough workouts, or regularly?
• Have you noticed a difference in recovery or performance when using compression pants?
• Any tips for fellow runners on finding the right pair?

If this guide on compression pants was helpful, consider sharing it with your running friends or anyone who might be interested in adding compression gear to their routine. The more we share our experiences, the better equipped we all are to reach our running goals.