German Study: Compression Socks Increase Speed and Endurance in Male Runners

Study Design Focused on Performance

Researchers designed this study specifically to measure objective performance improvements. Twenty-one moderately trained male runners (average age 39.3 years) performed identical treadmill tests under two conditions: with compression socks and with regular socks.

The test protocol was comprehensive and demanding:

• Progressive treadmill test: Progressive test to voluntary exhaustion
• Controlled variables: Each runner served as their own control
• Multiple performance metrics: Time under load, total work output, aerobic capacity
• Precise threshold measurements: Using Dickhuth lactate threshold model

Significant Performance Improvements

Results revealed measurable performance benefits across multiple indicators when runners wore compression socks:

✓ Extended time under load: 36.44 minutes with compression versus 35.03 minutes without – a 1.41-minute improvement or approximately 4% longer endurance

✓ Increased total work output: 422 kJ of work with compression versus 399 kJ without – a significant increase of 23 kJ or approximately 6% more total work capacity

✓ Improved aerobic threshold speed: 13.02 km/h with compression socks versus 12.74 km/h without – a significant 0.28 km/h improvement

✓ Enhanced anaerobic threshold capacity: 14.11 km/h with compression versus 13.90 km/h without – a 0.21 km/h improvement

Understanding the Performance Mechanism

While performance improvements were clear, the study partially explained underlying mechanisms:

• Modest VO2max improvement: Maximal oxygen uptake showed slight, though not significant, increase
• Enhanced calf muscle function: Medical compression socks seemed primarily to improve calf muscle function, which serves as a crucial "muscle pump"
• Mechanical support: Consistent compression likely provided support that improved muscle contraction efficiency
• Enhanced circulation: Better venous return may have improved nutrient delivery and metabolic byproduct removal

Why This Study Stands Out

Several factors make this research especially compelling:

✓ Objective performance measures: Measured actual performance improvements, not just comfort

✓ Relevant population: Moderately trained male runners represent a large segment of the running community

✓ Multiple threshold measurements: Showed compression sock benefits at different running intensities

✓ Practical effect sizes: Observed improvements (4-6%) represent meaningful gains

Implications for Male Runners

These findings have important practical implications:

✓ Training benefits: Ability to maintain higher intensities can lead to improved training adaptations

✓ Competitive performance: Improvements in threshold speeds directly translate to faster race times at 10K to half-marathon distances

✓ Endurance capacity: Increased time under load shows compression socks can help runners maintain target paces for longer periods

✓ Efficiency gains: Better performance despite modest increases in aerobic capacity indicates compression helps runners use existing conditioning more efficiently

Implementation Considerations

Runners should consider several factors when implementing compression socks:

• Individual variation: The study showed group averages; individual responses can vary
• Proper fit: Properly fitted socks were used
• Training integration: Experiment during training before using in important races
• Cost-benefit analysis: Given measurable improvements, investment in quality compression socks can be justified

Broader Context of Compression Research

This study represents one of the clearer positive findings in compression research for running performance. The research indicates:

• Population specificity: Male runners may respond differently to compression
• Methodology matters: The comprehensive test protocol may have been better suited to detect benefits
• Threshold training: Improvements at aerobic and anaerobic thresholds show particular benefits

For male runners seeking to optimize their performance, this research provides compelling evidence that compression socks can offer genuine competitive advantages. Improvements in endurance, work capacity, and threshold speeds represent meaningful gains that can translate to better training adaptations and faster race times.

About the Research:

This research was conducted by Kemmler, von Stengel, Köckritz, and colleagues to determine the effect of below-knee compression socks on running performance in moderately trained male runners using comprehensive treadmill test protocols.