Why Wear Compression Leggings for Running?

Going for a run can be therapeutic and strengthen your heart and lungs, but over time, it takes a toll on the leg muscles and joints. Most runners will experience some muscle soreness during a session and after. We have not even mentioned the pressure running puts on the joints and how gravity challenges your circulatory system (which can lead to inflammation, fluid build-up, and swelling). But there is a simple and stylish solution: compression leggings.

Why wear compression leggings for running? With the therapeutic pressure they apply to the entire legs, compression leggings are great for boosting recovery, supporting the muscles and joints, and soothing aches and pains. Runners can enjoy them before, during, and after exercise for maximum circulatory benefits and overall comfort.

Read on to find out how wearing compression leggings for running can help your performance or recovery as well as how to choose the best pair for you, depending on activity, style, and compression level desired.

In a nutshell, yes. These leggings provide full-length compression, covering the leg muscles and the pelvic area. This stimulates circulation primarily by improving the return of blood from your legs. A 2023 study also found that, during exercise compression leggings can also support arterial blood flow, which means they can improve oxygen and nutrient delivery to your muscles. The result is better muscle endurance and less fatigue. Moreover, compression leggings help reduce the impact of running on the muscles. Studies show that there is less displacement of the thigh and calf muscles when wearing compression leggings. This may lead to less soreness and less long-term fatigue after exercise.

However, compression leggings have been found to be most effective for recovering from exercise (and even injuries or surgery). Stimulating blood flow in the legs helps reduce the length of time it takes to recover between sessions. A meta-analysis (which is a review of all available research studies at the time) found that after endurance exercise, compression garments helped people recover faster. Graduated compression leggings also help reduce the risk of swelling from blood or lymph fluid pooling at the periphery. The increased circulation and the soothing massage they provide combine to reduce inflammation and soreness.

Running tights or leggings are designed to fit tightly and offer a seamless movement experience when running or jogging. Compression leggings add gentle therapeutic pressure to the legs, which stimulates circulation and supports the muscles and joints further. Unlike regular pants or tights, Vim & Vigr graduated compression leggings are tighter at the ankles and release pressure upwards. This helps massage the legs while supporting the veins. The graduated compression directs blood back up to the heart, reducing the risk of swelling and blood clots.

Runners can wear compression leggings to:

• Warm up the muscles and joints during a warmup by helping increase blood flow.
• Offer better support and blood delivery to the muscles, while supporting the joints and looking stylish during a run.
• Speed up recovery and reduce soreness and stiffness after a run.

Discover Vim & Vigr stylish compression leggings.

The benefits of compression leggings for running are often linked to recovery due to improvements in circulation. However, some studies also show they can improve your endurance, helping endurance runners, while other studies point to benefits of better muscles and joint support. Here is a rundown of all you need to know.

Research by multiple labs and firms (including legging manufacturers) found benefits of the tight grip that compression leggings provide you. Indeed, they wrap snugly around your limbs, reducing movement and vibration from repeatedly landing on hard surfaces (which happens when you run on roads). This has both an immediate soothing effect (less bounce and potential soreness) and a long-term benefit as there are fewer micro-tears in the muscle tissue, as mentioned in this major review of scientific studies.

When it comes to recovery, wearing compression tights speeds up the transport of oxygenated blood to the muscles while massaging them gently. Combine compression therapy with putting your feet up to relax and boost blood flow for best results.

Wearing compression garments improves circulation, supporting the veins and improving the return of blood to the heart. Graduated compression leggings do this the most effectively as they support venous return.

This is important because it helps reduce DOMS (delayed onset muscle soreness) - the primary pain that comes after hard training sessions. Compression leggings also promote faster recovery thanks to the transport of blood to and from the muscles.

An added benefit of wearing compression leggings is the improved full-body circulation. With full-length tights, you are getting better venous support all the way up to the waistline. This can not only help with circulatory health but also boosts body temperature (a benefit in wintry weather).

Delayed onset muscle soreness occurs after hard exercise and is a normal part of training. However, many of us can start to feel sore while running, especially over longer distances. Research suggests that the tight grip from compression garments on your muscles reduces or delays how sore they get simply from the movement of running. This can increase your endurance and help you feel less fatigued, although it is a somewhat subjective experience (for example, this 2016 review of studies references a reduction in perceived exertion and slightly better running economy - which increases efficiency and decreases required effort).

Start running in sleek compression tights.

Our nylon leggings are not just sleek and flexible, they keep your muscles warm and help regulate body temperature. This is in part because of the increase in circulation, which avoids numbness and feeling cold. A systematic review of studies on compression wear concluded that they increase localized skin temperature - a bonus in winter!

Moreover, you can easily layer compression leggings if you’re going out for a run in bad weather. If it is raining or snowing, it is a good idea to wear your favorite pair of tights under a lightweight pair of waterproof pants. You will stay dry and warm, without sweating excessively.

Running compression tights are made with breathable, sweat-wicking materials to ensure that your legs stay dry and comfortable throughout your run. Vim & Vigr compression leggings are made with high-quality nylon that has a flexible weave and a high-performance feel. They also feel slightly cooler against the skin, compared to a cotton piece of clothing, which will enhance your comfort during a run.

Tight leggings give you a feeling of better flexibility and range of motion than loose-fitting pants, although this is a matter of personal preference when running. Running leggings do give you that feeling of athleticism and dynamism, thanks to how they hug your muscles, boost blood flow, and gently massage your legs.

Finally, let us not forget the style element! Many professional athletes bank on the “look good, feel good” motto and put out amazing performances. Stylish compression leggings are part of that, so wearing a high-quality pair with the benefits of increased blood flow and better support will put you mentally ahead of the pack.

To ensure you are getting the full benefits of compression, here our top tips for choosing your pair of leggings to run in.

Your running leggings need to be comfortable, breathable, and moisture-wicking. Many commercial running tights (compression or regular) are made with a blend of fabrics that do not encourage proper air circulation and can leave you feeling sweaty during your run. This also encourages chafing and irritation.

Choose compression running leggings made from high-quality, moisture-wicking nylon to stay dry and stylish throughout. Vim & Vigr tights are also great for flexibility, being favored by dancers and yoga students alike.

To make sure you have the best fit, always check the manufacturer’s instructions when you pick out your size. Vim & Vigr tights come in three sizes, mapped against weight and height. We recommend the footless tights for runners, as you’ll pair them with the socks you love.

A key element to consider is how tight your leggings will really be. You need comfort balanced with support, but without excessive compression. We recommend runners start with the casual, all-day wearable compression level of 15-20 mmHg. This is supportive, but also comfortable enough to wear during recovery or casually on a day out (whether you run or not!).

Barnes, K. R., & Kilding, A. E. (2015). Running economy: measurement, norms, and determining factors. Sports medicine - open, 1(1), 8. Read it here.

Broatch, J. R., Brophy-Williams, N., Phillips, E. J., O'Bryan, S. J., Halson, S. L., Barnes, S., & Bishop, D. J. (2020). Compression Garments Reduce Muscle Movement and Activation during Submaximal Running. Medicine and science in sports and exercise, 52(3), 685–695. Read it here.

Engel, F. A., Holmberg, H. C., & Sperlich, B. (2016). Is There Evidence that Runners can Benefit from Wearing Compression Clothing?. Sports medicine (Auckland, N.Z.), 46(12), 1939–1952. Read it here.

Mosti, G., Picerni, P., & Partsch, H. (2012). Compression stockings with moderate pressure are able to reduce chronic leg oedema. Phlebology, 27(6), 289–296. Read it here.

O'Riordan, S. F., Bishop, D. J., Halson, S. L., & Broatch, J. R. (2023). Do Sports Compression Garments Alter Measures of Peripheral Blood Flow? A Systematic Review with Meta-Analysis. Sports medicine (Auckland, N.Z.), 53(2), 481–501. Read it here.

O'Riordan, S. F., McGregor, R., Halson, S. L., Bishop, D. J., & Broatch, J. R. (2023). Sports compression garments improve resting markers of venous return and muscle blood flow in male basketball players. Journal of sport and health science, 12(4), 513–522. Read it here.