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Cross Training For Runners

How To Choose Compression Pants for Running

6 Mins read

Looking to soothe tightness, prevent strain, and speed up recovery? Then look no further than a pair of Compression Pants for Running.

May runners swear by wearing compression gear, whether leggings, socks, shorts, or other items, touting an increase in athletic performance and recovery rate.

Initially prescribed by physicians and sold in drug stores, compression gear was originally designed to improve circulation for issues like arthritis and diabetes.

Compression gear has been employed as far back as ancient Greece to help with wound healing. However, those days compression gear has taken the fitness market by storm. There are a few things to remember when choosing clothing, including size, material, and length.

The following guidelines will answer all your concerns about choosing the right running compression garments.

What Is Compression Clothing for Running?

Also known as compression fit clothing, compression gear refers to any article of tight-fitting clothing designed to boost circulation and limit swelling.

The clothing is skin-tight and specifically designed to apply pressure on the body in a controlled manner to get the most benefit without limiting and hindering mobility.

Typically made of 80 percent nylon and 20 percent spandex, compression gear conforms tightly to the body, which may help prevent muscle oscillation during impact while increasing blood flow to the area.

In today’s article, I’m going to focus on running compression pants, but I’ve already published an entire post about running compression socks. Both serve different purposes, and you’ll need to decide what’s most important.

Additional Resource – Here’s the full guide to proper running equipment.

What Are Compression Pants for Running?

To ensure we’re on the same page, let’s start by explaining what I’m referring to when I use the term “compression pants for running.”

Compression pants consist of form-fitting gear usually made of breathable spandex. These may look like a pair of leggings but are tighter, hugging your body snugly from your waist down to your ankles.

Compression leggings were initially used to prevent varicose veins and other vein problems from developing into chronic conditions, such as deep vein thrombosis. However, all sorts of people wear them to prevent vein diseases, especially travelers—not just athletes.

Most compression pants for running are made from spandex, lycra, polyester, and the like. These are designed to fit tightly around your skin, acting like a second skin and providing extra support.

Therefore, compression pants will support that affected area if you’re dealing with any sort of lower body pain or injury (apart from your feet).

Additional benefits of compression technology include:

  • Moisture wicking to help prevent chafing, blisters, and rashes
  • Keeping the muscles warm to avoid muscle injury
  • Reduce pain from muscles stiffness and soreness
  • Providing stability to the joints
  • And so much more.

Why Wear Compression Leggings for Running

A tight fit may reduce oscillation of the muscle during high-impact activity as well as boost circulation to the area by squeezing blood back toward the heart.

Of course, don’t take my word for it.

Research published in the Medicine & Science in Sports and Exercise journal reported that “a small aerodynamic drag reduction” can boost performance. This is especially the case when it comes to speed sports like running.

That’s not all.

The flexibility of compression pants for running may also provide additional support to your joints.

Research in the Journal of Sports Science found that the elasticity of compression gear could improve flexion and extension torque and helps your lower body muscles to better control the swing phase of the running stride.

Some of the acclaimed benefits of compression pants include the following;

  • Preventing strains
  • Reducing muscle fatigue
  • Increasing power output
  • Improving recovery
  • Groin support
  • Making runs more comfortable
  • Improving venous return
  • Speeding up the recovery process
  • Improving endurance
  • Removing lactic acid faster
  • Regulating body temperature
  • Providing extra support to muscles and joints
  • Reducing in-flight ankle swelling (edema)

Additional Resources:

How To Choose Running Compression Pants

Now that you know a thing or two about compression pants, let’s look into how to choose the best pair for you.

Size and Length

Choosing the right size is key if you’re serious about reaping compression clothing benefits. So, before you make up your mind, make sure 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.

Compression pants are often available in shorter lengths: 7/8 length, capris, ½ length, and shorts.

So what should you do?

Try a couple of different sizes and return those that do not suit your body shape.

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

That’s not the whole story.

Overall, shorter pants offer better ventilation and range of movement, whereas a longer pair works well for preventing chafing, especially if your thighs tend to rub together.

But also remember that compression pants that are too loose won’t provide pressure for your muscles and joints. Therefore, you won’t reap the gains associated with compression gear.

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 as well s your sense of modesty.

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

Additional Resource – Your guide to running jackets

The Right Tightness

Proper fit is key when choosing compression leggings for running.

Make sure to find the right compression pants that fit tightly but not so tight that it cuts off your circulation. By rule, these should be tight—almost like a second skin—but without being too restrictive.

The tightness can be tricky,  I know. Choose your regular size but expect them to feel super tight when you first put them on. The tightness should fade as the pants adapt to your body shape.

Here’s the good news.

Thanks to the abundance of brands in the market, you’re likely to find a pair of compression pants to fit your body tight.


I’d dissuade you from buying tights online unless you’re ordering more than a few with the purpose of returning those that do not conform to your size and body shape.

You should always try on a new pair in-store first.

Additional Resource – Your Guide To Joggers Nipples

Compression leggings for Running

Material Quality

Compression leggings should be stretchy, breathable, and moisture-wicking.

Most running compression pants are made with polyester, a polyester-spandex blend, or a nylon blend to create a tighter fit.

Polyester-spandex mixes provide better stretch and great moisture management, whereas fabrics with a high concentration of nylon will wick sweat faster.

Remember that tights for colder temperatures might also feature merino wool for greater warmth.

You should also choose fabrics with anti-microbial properties, especially if you tend to sweat a lot and/or often run in the heat.

But overall,  avoid compression pants that have cotton in them. This dries slowly and is likely to cause chafing.

Other fabrics to avoid include bamboo, which is warmer than synthetics but doesn’t wick moisture, and polypropylene, which has similar properties to polyester.

Additional resource – Your guide to running compression arm sleeves

High Visibility

Compression pants can help you stand out with some reflective strips, especially if you run early in the morning or later in the evening (when it’s dark out there).

I’d recommend paying attention to visibility if your compression pants are of dark colors, which would be virtually invisible in the dark.

Can’t find pants with reflective strips? Then go for brightly colored fabrics.

Additional resource – Sore quads after running


Choose running compression pants that feature pockets. This, in turn, can help keep your valuables safe and snug without distracting from your training. At the very least, consider getting pants with a small zippered key pocket sewn into the waistband.

Need larger pockets? Then keep in mind that pockets sewn closer to the waistband will bounce less while running.

Additional Resource – Prevent chafing when running

Price of Running Compression Pants

The cost of a pair of compression pants for running range from $20 to $90+, but you get what you pay for at the end of the day.

A common mistake many people make is choosing the cheapest pants, which may appear to have all of the beforementioned features, but often will wear out faster and need replacement in just a few months.

So before you go for the cheapest brand, consider investing your hard-earned money in a pair of quality pants, especially if you intend to use them often.

Well-made running pants last longer and offer more protection. High-end compression pants are more comfortable, more durable, and hold their shape for longer.

Additional Resources

Compression Pants for Running – The conclusion

There you have it! If you’re planning to purchase a set of compression leggings for running, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

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