Why compression is popular among marathon runners and endurance athletes

Why compression is popular among marathon runners and endurance athletes
  • Herzog Medical

If you're at the start of a marathon, trail run, or triathlon, you'll quickly notice: many participants wear compression socks or compression tubes around their calves. What was once primarily used in the medical world is now part of the standard equipment for endurance athletes. From runners to cyclists and hikers, compression is indispensable in a sports bag. But what makes compression so interesting during prolonged exertion, and why is its popularity still growing?

At Herzog, we see this development daily, from amateur runners to experienced triathletes. Marathon runners use Herzog PRO Compression Tubes during long runs, while other athletes opt for Herzog PRO Compression Socks for recovery after an intense training session or competition. The question isn't about the hype surrounding compression, but about what compression actually does to your muscles, skin, and circulation during and after exertion.

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What happens in your body during prolonged exercise?

During a long run or bike ride, your leg muscles constantly work with your blood vessels to pump oxygen-rich blood to the muscles and remove waste products. During prolonged exertion, the pressure on these vessels increases, especially in the lower legs. Muscles vibrate with each step, which can contribute to fatigue and a heavy feeling in the calves in the long run. Many endurance athletes recognize this around kilometer thirty of a marathon or during the last stage of a cycling tour.

Compression supports this process by applying targeted pressure to the calf and lower leg. This pressure helps to constrict the blood vessels, making it easier for blood to return to the heart. This is precisely why many runners choose calf support during marathons, precisely when fatigue sets in. For athletes who experience recurrent calf complaintsthis can make a noticeable difference during long exertions. Also with shin splints, where the anterior muscle group of the lower leg is overloaded, compression is often considered as support during running.

In addition, muscle vibration plays a role in fatigue during long distances. With each foot landing, the muscle fibers move slightly more than necessary, and that extra movement costs energy that you would rather save for the last kilometers during a marathon. Compression somewhat limits this vibration, so that muscles lose less energy to unnecessary movement. That is one of the reasons why trail runners, who often move for hours on end over uneven terrain, appreciate compression during long distances. More explanation about this mechanism can be found on the page about how compression works.

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Why do marathon runners and endurance athletes specifically choose compression?

For many marathon runners and triathletes, it's not just about the race itself, but also about recovery afterward. Many athletes experience that muscles feel less stiff after a long exertion when they wear compression during the hours after crossing the finish line. This aligns with what is known about the role of compression in supporting blood circulation, which in turn can contribute to a faster feeling of recovery. More explanation about this process can be found on the page about recovering with compression socks.

During long events themselves, swelling and fatigue also play a major role, often more than athletes expect beforehand. Standing, cycling, or walking for hours on end can cause fluid to accumulate in the lower legs, which gives a tired and swollen feeling at the end of the day. Endurance athletes who suffer from swollen ankles after long distances often find that targeted pressure helps to reduce this feeling. This is also why compression is not only used for running but also for walking, cycling, and fitness, always with the same underlying idea of pressure and blood circulation.

Herzog compression socks are therefore not only worn by athletes but also by healthcare professionals who spend long days standing or walking on the ward. This dual application says something about the background of the product: Herzog's compression technology stems from more than twenty years of experience with medical compression and was later translated into sports use for runners, cyclists, and triathletes. This provides a different basis than a separately available sports sock primarily designed for form and style, without considering pressure distribution.

Products in this blog
PRO Compression Tubes Yellow
€45,95
PRO Compression Tubes Yellow
€45,95
PRO Compression Socks Black
€57,95
PRO Compression Socks Black
€57,95
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What should you consider if you want to use compression during exercise?

Not every endurance athlete has the same need for compression. Some runners only wear a sock or sleeve during the exercise itself, while others primarily use compression for recovery in the hours after finishing. The type of lower leg complaint also plays a role: someone with recurring shin splint complaints may benefit from different support than someone who mainly suffers from heavy, tired calves after a trail run. It is therefore useful to consider when and why you use compression, not just because many other athletes do so.

An important difference between compression products lies in how the pressure is built up. A cheap sock often applies pressure equally everywhere, while Herzog medical compression stockings work with a controlled gradual pressure distribution, where the pressure at the bottom of the leg is highest and gradually decreases upwards. Herzog custom-made compression stockings are individually measured at six points, so that the stocking fits the shape of that specific lower leg. This is a different approach than a standard size that is the same for everyone, and it explains why fit in compression is just as important as in running shoes.

Compression can be a pleasant addition during exercise, but it is not a substitute for medical care. For complaints such as thrombosis, varicose veinsor persistent swelling, it is important to always consult a general practitioner or specialist first, even if you are used to wearing compression during exercise. The Herzog PRO Compression Stockings and Herzog PRO Compression Sleeves have an MDR quality mark, which means they meet medical quality requirements. This distinguishes them from many other sports compression products that are developed solely for comfort and appearance.

Frequently Asked Questions

Is compression suitable for all endurance athletes?

Compression can be used by most endurance athletes, but the need varies per person and per type of exertion. Some runners primarily notice a difference during the competition, while others find it more beneficial during post-exercise recovery. For existing vascular conditions, it's advisable to consult with a general practitioner or specialist before using compression during intense exertion.

Do you wear compression during exercise or only afterwards?

That depends on the athlete and their goals. Some people wear compression during exercise to limit muscle vibration, while others primarily use it in the hours after exercise to support recovery. Both applications are common among marathon runners and triathletes.

What is the difference between a compression sock and a compression sleeve?

A compression sock fully encloses the foot and lower leg, whereas a compression sleeve only covers the calf without a foot section. Athletes often choose a sleeve when they need freedom of movement in the foot during running, and a sock when the foot or ankle also requires extra support.

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