Why wear compression garments when running? How to wear compression garments for running

First, why wear compression clothes when running

1. Save energy consumption during exercise

The possible reason is that after wearing compression clothing, the vibration of the muscles during exercise is reduced, so the neuromuscular control conduction is more efficient, which in turn improves the coordination of the muscles, which can produce greater strength, so the cost of exercise is Energy can be reduced to achieve the effect of saving energy.

2, increase the speed of recovery from exercise fatigue

There is a study comparing three different active exercise recovery methods, and the results found that the effect of cold water bath in helping fatigue recovery is greater than supplementing carbohydrates plus stretching, and greater than wearing compression clothing. However, another study found that alternating hot and cold water baths and compressed clothing have similar effects on fatigue recovery, but both are much better than passive recovery (that is, doing nothing after exercise). The conclusion is that although wearing compressed clothing is not the most powerful way of active recovery, it is still much better than passive recovery.

3. Reduce pain and fatigue

Although there is no significant difference in objective data, such as muscle damage indicators, maximum muscle strength, lactic acid accumulation, heart rate, etc., whether there is compression clothing or not, but the degree of muscle pain or fatigue subjectively felt by the players wearing compression clothing Both are significantly lower than those without compression clothing. Since fatigue is originally a subjective feeling, if the players feel that compressing their clothes will make them more relaxed and powerful, then it is basically effective!

4. Reduce delayed-onset muscle soreness

Delayed muscle soreness usually occurs in exercises with excessive muscle eccentric contraction, such as running downhill, and compressor energy clothing may provide the muscles with external restraint strength, thereby reducing the inflammatory response caused by muscle eccentric contraction. The study found that people who wear compressor clothing have a significant decrease in the indicators of muscle damage after exercise, and the pain is significantly reduced.

This picture is provided by registered user 'Sky City

2. How to wear a running compression garment

Although running is a full-body exercise, in terms of energy distribution, the energy demand of the legs is much higher than that of the upper body. The pressure on the legs should be large and comfortable. The ergonomic design concept of compression pants is very important. Since sweat will not be discharged through the pores of the legs in large quantities, this will effectively lighten the weight of the athlete's legs. The choice of tops can be compression garments with a lower pressure level. The use of ergonomics makes the back partly compressed and tense, which can make people enter a state of tension immediately. When the leg muscles are under pressure, the body's heat dissipation and perspiration are concentrated on the chest and back. And moisture absorption, quick-drying and cooling function are very important.

When you wear compression clothing and run under pressure in winter, you should first wear a skin or jacket that can protect against wind and heat, and do an adaptive approach or first run for at least 3-5 minutes. It takes 3 minutes for the body's blood to circulate completely once. In the first 5 minutes, the body surface temperature of the human body will reach a peak of about 39-40°C, after which you can take off your skin and go for a normal rhythm of running activities. In this way, the body surface temperature of the human body will gradually return to between 37.5-38.5°C and no longer increase. At this time, the effect of the compression garment can be fully revealed.

The lactic acid, water and heat produced by the muscles continuously reflux and evaporate during exercise; the shortness of breath and hotness under normal conditions are also effectively relieved, and the body will feel very comfortable. As long as the correct running posture and physical energy distribution are maintained, ordinary people's dream of a full marathon will become possible. After completing a run or race, in addition to normal restorative adaptation activities, skin clothes should be put on immediately. Because compression garments of any nature will not dry out immediately after exercise is stopped, and soaked compression garments will accelerate the decrease in body temperature and will have a cold feeling. Therefore, it is very important to keep warm after exercise and before changing clothes.

Weight reduction and continuous running are vital to physical recovery. Since the muscles will have super strong performance under pressure, but the muscles will be obviously swollen and painful in the next few days, so the continuous pressure reduction running on the second and third days will help physical fitness restore. This is the same as we cannot stop immediately after strenuous exercise.